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Training Log Archive: pi

In the 7 days ending Oct 9, 2010:

activity # timemileskm+m
  Orienteering Forest3 2:20:54 12.33(11:26) 19.84(7:06) 660
  Biking1 1:36:40 10.59(9:08) 17.04(5:40) 490
  Running Rough1 1:23:15 6.01(13:51) 9.67(8:37) 549
  Orienteering City/Park1 40:22 4.69(8:37) 7.54(5:21) 34
  Running Smooth2 35:00
  Total7 6:36:11 33.61 54.09 1733

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Saturday Oct 9, 2010 #

Running Smooth 20:00 [2]

Various warm-up and cool-down sessions.

Orienteering Forest 16:15 [5] 2.2 km (7:23 / km) +130m 5:42 / km

GLOF Sprint WRE. Forest sprint with very steep ravines. Started well, but got a shock when I saw how steep the ravines were when I crossed over to the second control. Lost some time to control 4, when I ran along the creek in the bottom and had to climb various dead trees. Missed the best route to 8 and climbed two ravines, when it was possible to only climb one. Lost 15 seconds to Jon here. Finally took the route around to 11 and got the fastest split. Again to 15 I cut down to the bottom of the ravine too soon and got a bit stuck.

A pretty good run, no control mistakes, but a few route problems. 3rd place, but 1 second behind Jon... wish I was a faster runner, bigger lungs etc ;)
12 PM

Orienteering Forest 36:35 [4] 5.44 km (6:43 / km) +173m 5:48 / km

GLOF Middle. Amazingly pretty woods. Had a solid start to the race and was in the lead at control 6. Screwed up 7... f*ck. Went too high and could not figure it out fast enough. Lost 2:20. Then took the wrong route on the long leg to 9. Lost 1 minute more here. Had a solid last loop after the spectator control, but could not eat up much time. 34 was clearly within reach, but don't think I could have touched Eric Kemp's great time. 4th place.

Fantastic late summer day and top organization by GHO. Race announcing, radio controls and spectator controls. Thanks!

Thursday Oct 7, 2010 #

4 PM

Running Rough 1:23:15 intensity: (1:15:15 @2) + (8:00 @5) 9.67 km (8:37 / km) +549m 6:42 / km

Slow run with Andrea and Luna on Lynn Valley trails. Did 5 hill intervals along the way to get into the right mindset for GLOF...

Wednesday Oct 6, 2010 #

Running Smooth 15:00 [2]

6 PM

Orienteering City/Park 25:28 [3] 4.35 km (5:51 / km) +5m 5:49 / km

First loop of the WET at Ambleside. Ran late and picked up flags. Did not run hard. Had to search for a few flags.

Orienteering City/Park 14:54 [4] 3.19 km (4:40 / km) +29m 4:28 / km

Second loop of the WET on the section that Andrea fieldworked last week. Fun to be on a little piece of new map, but we walk often in the area and I know it pretty well. Felt ok in the running.

Tuesday Oct 5, 2010 #

3 PM

Biking 1:36:40 intensity: (1:06:40 @1) + (30:00 @4) 17.04 km (5:40 / km) +490m 4:58 / km

Bike in the Lynn Valley area. Did some "real" mountain-biking east of the ravine to gps the trails. Mostly very easy tempo, but the uphills are a hard workout...

Sunday Oct 3, 2010 #

11 AM

Orienteering Forest 1:28:04 [4] 12.2 km (7:13 / km) +357m 6:18 / km

Sage C-meet at Red Plateau on another great fall day. Brian May planned two loops. Started with the loop on the south side of the road, where the terrain is more pleasant and runnable. Had great flow the whole way and felt in tune with the old-school map. 43 min for 5.5 km straight line distance. Second loop, north side of the road, was much more rugged and mentally challenging. Very difficult long leg up to the 3rd control, 100 m climb on indistinct hillside. Got a bit lost on the way, but managed to relocate pretty fast, only losing about a minute. Started getting tired and lost time in the deadfall, but navigated reasonably well all the way home. 45 min for 4.5 km straight line distance. 12 km actual running distance.

Very good training weekend!

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