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Training Log Archive: mbo

In the 7 days ending Aug 20, 2010:

activity # timemileskm+m
  orienteering competition6 3:58:53 11.38 18.31 114458 /83c69%
  orienteering training2 1:30:00 3.8(23:42) 6.11(14:44) 6359 /12c75%
  trail running2 30:00 1.24 2.0
  swimming1 15:00
  Total10 6:13:53 16.42 26.42 177967 /95c70%
averages - sleep:7.6

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Friday Aug 20, 2010 #

1 PM

orienteering competition race 21:41 [4] *** 2.39 km (9:04 / km)
ahr:144 max:184 spiked:6/8c slept:7.0 shoes: Jalas

2.1k course middle distance COCs
Lot of trail running early in the course so I could pick up speed. Interesting area. After the water control, to #7 was the only technical leg. Took it fairly slowly, reading the map and using the longish marsh. Was a bit off leaving that control but could easily relocate in the power line.

trail running warm up/down 10:00 [2]
shoes: Jalas

Thursday Aug 19, 2010 #

2 PM

orienteering competition race 21:50 [3] *** 2.29 km (9:32 / km) +114m 7:38 / km
ahr:149 max:169 spiked:11/13c slept:8.5 shoes: Jalas

mass start in relay - my favourite (not!) At the Nakkertok XC Ski area so lots of trails but also some interesting woods. However, my legs were pretty leaden after yesterday so slow times. But we did manage 4th in the biggest class (6-12 points) Our team was me (5pts), Tori (3pts) and Adrian (3pts)
Another big downpour in which some of the third leg runners were caught.
It was lovely to sleep in this morning, followed by a leisurely breakfast!

Wednesday Aug 18, 2010 #

12 PM

orienteering competition race 10:12 [5] *** 1.5 km (6:48 / km) +53m 5:47 / km
ahr:163 max:178 spiked:13/14c slept:7.5 shoes: Brooks

prologue for the Chase Sprint at Carleton University. Course 3. Ran through a semi open area on the way to #1 - thigh high nettles, grass etc... why didn't I go around the path? At #9, tried to go to the wrong side of the uncrossable wall - like everyone else that I have talked to... But pretty clean apart from those wobbles. In third place, 11 sec behind Tori!
Didn't feel my back while running, but still on the ibuprofen.

orienteering competition warm up/down 10:00 [2]
shoes: Brooks

2 PM

orienteering competition race 16:45 [5] *** 2.96 km (5:40 / km) +170m 4:24 / km
ahr:168 max:179 spiked:11/14c shoes: Brooks

the chase! Daria Beatty from the Yukon started first, then Tori and then me, 11 sec behind Tori. Kept her in my sights for the first 8 controls, then we took different routes on a long leg. My legs were definitely tiring. However, no one passed me so I hung on to 3rd place.
A couple of wobbles, not reading the fences correctly. Two were shown as the thickness of crossable, but with double hatches. One was crossed by some of the guys. Exciting finish in the men's race.

orienteering competition warm up/down 5:00 [2]

Tuesday Aug 17, 2010 #

orienteering training 30:00 [3] *** 3.27 km (9:10 / km) +185m 7:09 / km
ahr:141 max:158 spiked:9/12c shoes: Jalas

'sprint' close to the model map. A lot of very tall grass. I ran the course first and then the juniors. Made a horrendous mistake on the shortest leg - had to re-locate twice...
10 AM

orienteering training 1:00:00 [1] *** 2.84 km (21:08 / km) +450m 11:47 / km
ahr:85 max:137 shoes: Jalas

contour only map with two of the juniors
4 PM

swimming 15:00 [1]

total time in the pool was around an hour but i probably only swam for about 15 minutes

Monday Aug 16, 2010 #

9 AM

trail running warm up/down 20:00 [3] 2.0 km (10:00 / km)
shoes: Jalas

up and down the trail twice - went back to look for a junior's compass!
10 AM

orienteering competition race 1:38:32 [3] *** 4.6 km (21:25 / km) +473m 14:09 / km
ahr:139 max:165 spiked:7/13c slept:6.0 shoes: Jalas

the classic on Camp Fortune South - a 20 year old map
After 18 minutes running mostly on a trail I was back at the start to relocate.. then tried a different trail but my split to the first control was 30:57! Meghan walked it in 5 minutes!
After that not too bad but not great. My back is still bugging me

Sunday Aug 15, 2010 #

2 PM

orienteering competition race 54:53 [3] *** 4.57 km (12:01 / km) +334m 8:48 / km
ahr:147 max:175 spiked:10/21c slept:9.0 shoes: Jalas

Short advanced course on a Farsta. rainy. mass start with >100 people. Distracted by the people. Trouble reading the map at times. not smooth, but did recover and did more of my own race on the second loop. Did slip on a hill and wrenched my back again. Hopefully ibuprofen and rest will work again.

Saturday Aug 14, 2010 #

6 AM

Note

flight to Ottawa... Long day. Hot and humid here. Farsta tomorrow

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