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Training Log Archive: CHARLIE-B

In the 7 days ending Mar 11, 2012:

activity # timemileskm+mload
  Orienteering2 2:13:05 7.79(17:05) 12.54(10:37) 33028 /30c93%79.1
  Walking3 1:24:02 3.95(21:18) 6.35(13:14) 148.7
  Running2 1:22:19 9.31(8:51) 14.98(5:30) 15244.7
  Total6 4:59:26 21.05(14:14) 33.87(8:50) 49628 /30c93%132.5
  [1-5]6 4:59:20

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MoTuWeThFrSaSu

Sunday Mar 11, 2012 #

11 AM

Orienteering race 1:02:37 [4] *** 6.15 km (10:11 / km) +168m 8:58 / km
spiked:13/14c shoes: X-Talon 212

Much better run today. Didn't have to hunt for anything. Wandered a little to the right on #5, and maybe should have crossed upstream rather than downstream on #13, but otherwise wouldn't have changed anything. Had a Gu between #8 and #9. Good move.

Green Day 2 - Splits

Saturday Mar 10, 2012 #

Event: Birkhead Wilderness Classic (US Classic Champs)
 
12 PM

Orienteering race 1:10:28 intensity: (17 @1) + (48 @2) + (4:10 @3) + (1:01:29 @4) + (3:44 @5) *** 6.39 km (11:01 / km) +162m 9:47 / km
ahr:158 max:167 spiked:15/16c shoes: X-Talon 212

Went pretty much straight to every control.

Slow getting to #1, not happy with the streamered trail. Just didn't fit in my mind. In the end, just used it.

#2-#5 went great.

#6 a little tentative. Really expected to se a stronger upslope to my right - not a useful handrail.

#7 great.

#8 was good, if a little vague. Off a little to the right, caught the dak green which just reeled me in.

PG didn't pass me until #8, which made me really happy.

For #9, set my compass as if going from #9-#10. Got as far as the creek and had second thoughts. Corrected and went straight to #9.

Really running out of gas at this point. Should definitely have had a Gu.

#10-12 went great. There was some controversy about #10 being too high. Something about it being higher than the saddle between #9 and #10, but it should be two contours higher, if not 3. For #12 went down to the creek and along to the re-entrant. One of only two controls I didn't try to go straight.

#13 was a bummer. Went past it to the left and the dark green vegetation was simply not visible. Lost 2:30.

#14-16 went great, just out of gas. Used the western trail to #16.

Slow run in to the finish. Lost a place by 2 seconds. That was a bummer, too.





Green Day 1 - Splits

Thursday Mar 8, 2012 #

8 AM

Running (Easy) 28:11 intensity: (6 @1) + (8 @2) + (4:15 @3) + (18:36 @4) + (5:06 @5) 5.02 km (5:37 / km) +58m 5:18 / km
ahr:157 max:174 shoes: Brooks Ravenna 2 GOLD

Goal was 5k easy and relaxed.
9 PM

Walking 40:00 [1] 3.0 km (13:20 / km)
shoes: Brooks Ravenna 2 GOLD

Walk with Chun.

Tuesday Mar 6, 2012 #

8 AM

Running warm up/down 20:33 intensity: (1 @0) + (44 @1) + (59 @2) + (5:42 @3) + (12:40 @4) + (27 @5) 3.46 km (5:57 / km) +41m 5:37 / km
ahr:150 max:166 shoes: Brooks Ravenna 2 GOLD

Easy warmup. Goal 3.5k @ 5:55/k.

Running tempo 24:30 intensity: (23 @1) + (11 @2) + (1:43 @3) + (17:37 @4) + (4:36 @5) 5.0 km (4:54 / km) +39m 4:43 / km
ahr:158 max:170 shoes: Brooks Ravenna 2 GOLD

Short Tempo pace. Goal 5k @ 4:56/k. Was worried about this after Sunday's run and eating much too much the last two nights. Made it! This is the fastest long distance effort in the Half Marathon Training Program.

Thinking of the first 12 mins of this as a Cooper Test, 2.474k is in the "Very Good" group for M50+. Can't complain about that.

Running warm up/down 9:05 intensity: (2 @0) + (14 @1) + (1:03 @2) + (6:37 @3) + (1:09 @4) 1.5 km (6:03 / km) +14m 5:47 / km
ahr:141 max:152 shoes: Brooks Ravenna 2 GOLD

Goal around 1.5k @ around 6:00/k.

Walking warm up/down 4:02 intensity: (3 @0) + (1:23 @1) + (2:28 @2) + (8 @3) 0.35 km (11:33 / km) +14m 9:38 / km
ahr:120 max:139 shoes: Brooks Ravenna 2 GOLD

8 PM

Walking 40:00 [1] 3.0 km (13:20 / km)
shoes: Brooks Ravenna 2 GOLD

Walk with Chun.

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