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Training Log Archive: RJM

In the 7 days ending Oct 6, 2007:

	activity	#	time	miles	km	+m
	BikeCommute	2	2:00:00
	Running	2	1:55:09	2.0	3.22
	Orienteering	1	1:13:10	1.37	2.2	70	10 /	13c	76%
	Trail Run	1	50:26	3.11	5.0
	Strength	1	15:00
	Total	6	6:13:45	6.47	10.42	70	10 /	13c	76%
averages - sleep:7.2 rhr:41 weight:174.5lbs

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Saturday Oct 6, 2007 #

Trail Run race 20:26 [5] 5.0 km (4:05 / km)
rhr:41 slept:7.0 weight:175lbs shoes: Brooks Adrenaline GTS7-1

5k trail race associated with towpath marathon. ~150 entrants. Boston store to hostel, up trail towards brandywine, back down on the road. Not as much of a trail race as I'd hoped, but fun. Quickly settled in at the tail of the lead pack, well behind a much faster leader who wound up over 2 minutes ahead. At 1 mile when we started on the trail (6:35), was about 6th and we were all in a close line on the trail for a while. Most others opened a few meters on me on uphills, but I had more on the downhills, and picked them off to be 4th overall (3rd in the pack) by the top. Pushed the downhills, and by 2 miles was tied for 2nd overall (12:55 I think). Opened a lead on the 2 chasing me over last mile and came in 2nd overall! Best I've done in many years. Not the strongest field, but I'll take what I can get. This is better than I'd expected, but the course was also faster (less trail and less rugged) than I'd expected.
The winner (18:30) and one of the race helpers were part of one of the teams at the billygoat a few weeks back, and we talked a bit about that. Good guys.

Trail Run warm up/down 30:00 [2]
shoes: Brooks Adrenaline GTS7-1

Friday Oct 5, 2007 #

BikeCommute 1:15:00 [2]
slept:7.0 weight:175.5lbs

on merriman downhill to towpath at 30mph with car beside me I was completely surprised when a branch fell right across me (1-2" diameter), bruising right upper arm! What are the odds...?
3 deer seen.

Thursday Oct 4, 2007 #

Note
(rest day)

Wednesday Oct 3, 2007 #

Running 1:11:47 [3]
slept:7.5 weight:173.5lbs shoes: Brooks Adrenaline GTS7-1

towpath both ways, no deer. Cruising easily, no pushes

Strength (itb/core) 15:00 [1]

Tuesday Oct 2, 2007 #

Running warm up/down 31:40 [3]
slept:7.5 shoes: Brooks Adrenaline GTS6-2

At school. Warmup along wolf ledges, then to track. Saw Wolfgang doing some intervals too.

Running intervals 11:42 [4] 2.0 mi (5:51 / mi)
shoes: Brooks Adrenaline GTS6-2

8x400 with 200 recovery. Haven't been on the track in a long time, so aimed low: 400's in 1:35-1:40. To work on endurance, made it many but slower with short recovery. But went easy on first one and was under 1:30, and was able to keep that up with honest efforts, though the last few took a bit more honesty.
18:03
1:25 1:10
1:29 1:11
1:27 1:13
1:28 1:16
1:28 1:14
1:29 1.19
1:29.6 1:18
1:27
4:33

Monday Oct 1, 2007 #

BikeCommute 45:00 [2]
slept:7.0 weight:174lbs

Sunday Sep 30, 2007 #

Orienteering 24:42 [3] 2.2 km (11:14 / km) +70m 9:41 / km
spiked:7/9c shoes: Innov-8 mudclaw 330

Boston Run test loop. Thick veg on control 1.
Splits: 3:16, 2:42; 2:12; 3:26; 4:07; 3:19; 1:11; 1:24; 3:02

Orienteering 48:28 [2] ***
spiked:3/4c shoes: Innov-8 mudclaw 330

Some of the blue controls from the 2004 NAOC, east of ledges. Veg doesn't seem to be mapped right. Had a lot of trouble keeping map contact, especially in the denser vegetation, went slow (even walking) to try and get better at that. To get home in time had to bail out in the middle.

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