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Training Log Archive: cmorse

In the 7 days ending May 14, 2006:

activity # timemileskm+mload
  Orienteering2 2:40:55 10.19(15:47) 16.4(9:49) 5457 /37c18%147.2
  Run - Trail1 47:30 6.0(7:55) 9.65(4:55) 8028.5
  Total3 3:28:25 16.19(12:53) 26.05(8:00) 6257 /37c18%175.7
averages - sleep:8 rhr:45 weight:169lbs

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Sunday May 14, 2006 #

Orienteering race (Billygoat #28) 2:10:50 [5] *** 12.7 km (10:18 / km) +450m 8:45 / km
26c shoes: Adidas Response Trail XI

a decent goat for me in humid, glass-fogging conditions. Would have liked to have been faster, but I need to train once in a while to do that - but the navigation was ok, with only a few minor bobbles and a couple less than smart route choices...

Saturday May 13, 2006 #

Orienteering race (Billygoat Sprint #1) 13:52 [5] *** 1.8 km (7:42 / km) +50m 6:46 / km
spiked:4/6c shoes: Jalas Champion

Arrived late, got dressed fast and went out. Realized green was fiction very early and ignored it - had a pretty good race until #6 where I got a little low, then couldn't see flag - mostly because I didn't read the clue properly. But sunny and warm - great!!

Orienteering race (Billygoat Sprint #2) 16:13 [4] *** 1.9 km (8:32 / km) +45m 7:38 / km
spiked:3/5c shoes: Jalas Champion

about 5 minutes breather and copy splits, then out on the 2nd course. Was feeling totally spent even before getting to #1 damn... Navigated cleanly, but slow, crossing marsh went up wrong reentrant (to R) and lost at least a half minute there. Also going to #4 ran trail too far (up over ridge) and had to come back around - then looked at code on flag and thought it was wrong (I read the wrong code on micro-clue sheet - I usually put codes on my punch card but didn't have time to prep this outing..) Started to move away from wrong flag, then realized my error and went back up - probably 40s total on the overshot, then the misreading code problems - just tired mostly. Clean the rest of the way..

Wednesday May 10, 2006 #

Run - Trail intervals (Valley Falls Rail Trail) 47:30 [4] 9.65 km (4:55 / km) +80m 4:44 / km
ahr:124 max:152 rhr:45 slept:8.0 weight:169lbs

6am - Rail Trail intervals with Bruce G.

400m on, 400m recovery

uphill 1:28, 1:30, 1:29, 1:33 (hr 147,148,146,150)
downhill 1:30, 1:29, 1:31, 1:30 (hr 146,148,136,143)

didn't feel like an even effort - first couple uphill started strong for 200m then faded over final 200m, most of the downhill intervals didn't push quite as hard but concentrated on longer stride length - actually surprised at how close all the times actually were

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