Training Log Archive: irihardingIn the 7 days ending Apr 18, 2009:
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Saturday Apr 18, 2009 #
Orienteering (control placement) 45:00 [2] *** 3.5 km (12:51 / km) +25m 12:25 / km
spiked:10/10c shoes: Salomon Wings
Putting out white yellow and on trail controls at Sand Dunes
Orienteering race 1:06:11 *** 6.6 km (10:02 / km) +85m 9:25 / km
spiked:11/13c shoes: Salomon Wings
Nice day for the MNOC Sand Dunes meet: good cautious run with a couple of 1 min errors (#4 and #7). Map is much more readable without all the undergrowth hatching ; the forest is quite nice in places and in other spots the prickly ash is nasty . Several open areas are no longer open and in other places the forest is very patchy, so veg is still pretty unreliable for navigation.
Nice courses set by Mike and Julia .
If allow for 1 min 45 seconds for map copying I achieved my lifetime goal of under 10 min/km at Sand Dunes !
Nice courses set by Mike and Julia .
If allow for 1 min 45 seconds for map copying I achieved my lifetime goal of under 10 min/km at Sand Dunes !
Orienteering 45:00 [3] *** 4.0 km (11:15 / km)
spiked:3/3c shoes: Salomon Wings
elk river woodland hills control pickup on aerial photo map
Plus cool down runs at Sand Dunes
Didn't take splits on the red except checked the time at #12 and #13 since was chasing 66 mins.
Plus cool down runs at Sand Dunes
Didn't take splits on the red except checked the time at #12 and #13 since was chasing 66 mins.
Thursday Apr 16, 2009 #
Hiking 34:00 [2] 3.5 km (9:43 / km) +20m 9:27 / km
Battle Creek asphalt loop at lunchtime
Wednesday Apr 15, 2009 #
Balance ball work out (lower body) 20:00 [3]
Note
Highway litter pick up along hwy 61 by 3M Cott Gr. Warm and very dry
Tuesday Apr 14, 2009 #
Balance ball work out (ABS) 20:00 [2]
Orienteering 56:00 [4] ** 7.0 km (8:00 / km) +120m 7:22 / km
OTNT at Moir park Bloomington up and down the 9 mile creek . Lots of trail running and up and down the creek bluffs. Got 13 bridges !
Sunday Apr 12, 2009 #
Balance ball work out (upper body) 20:00 [3]
Trail running 34:17 6.4 km (5:21 / km) +80m 5:02 / km
shoes: salomon xa pro w inserts
4 intermediate loops at KA: 245 out, 709, 726,738,622 - new PR, 257 back 3417 total .. speeding up
Push ups 12:30 [3]
5 x25 =125