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Training Log Archive: silkychrome

In the 7 days ending Mar 11, 2013:

activity	#	time	miles		km		+ft
Bike	8	5:13:00	43.9		70.65		800
Run	4	3:36:00	15.5		24.94		560
Orienteer	2	2:34:33	10.44	(14:48)	16.8	(9:12)	1755	35c
Total	13	11:23:33	69.84		112.39		3115	35c

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Monday Mar 11, 2013 #

7 AM

Bike (Trainer) 30:00 [2]
shoes: Orbea Ordu

6 PM

Note

meant to ride again tonight but cable kit came in for BPX so had to mess with that for awhile. it's sparkley.

C • Sparkly 3

Sunday Mar 10, 2013 #

9 AM

Run 30:00 [3]
shoes: Salomon Speedcross 3 W9

WU/CD

10 AM

Orienteer 1:21:01 [5] *** 8.9 km (9:06 / km) +1115ft 7:39 / km
ahr:172 18c shoes: Salomon Speedcross 3 W9

MUCH better run today. probly my best orienteering to date. biggest mistake was not peeing before the start and then had to go RIGHT NOW on the way to CP2. did that, but took a few minutes to get back into the map. lesson learned. pee early and not often.

other slight mistake on CP16, attacked from the powerline a little late and had to mess around in the boulders for too long before retracing steps and finding the marsh. had a rare Rainbow Unicorn sighting on the way to CP18 that made me hustle lest I be caught!

David's words from yesterday really stuck in my head today, I just picked routes I knew I could execute correctly, kept everything within my comfort zone and minimized the bigger mistakes I am prone to making. now...to do that consistently! however, lost the go control bet we had by 5 seconds so we are even on the weekend.

2nd today by a few minutes which was enough to grab 2nd place on the weekend F21+!

C • Route Choice 4

Note

Day 1 redline = 7.9k
Day 1 garmin distance = 7.01mi = 11.3k
http://silkychrome.blogspot.com/2013/03/race-repor...

Day 2 redline = 8.9k
Day 2 garmin distance = 6.55mi = 10.5k
http://silkychrome.blogspot.com/2013/03/race-repor...

Day 2 - Red - Splits

Saturday Mar 9, 2013 #

Event: The 'Hood Hunt: Kansas City Plaza

Event: 2013 IS IC Championships

9 AM

Run 30:00 [2]
shoes: Salomon Speedcross 3 W9

WU/CD

10 AM

Orienteer 1:13:32 [5] *** 7.9 km (9:18 / km) +640ft 8:17 / km
ahr:182 17c shoes: Salomon Speedcross 3 W9

my first A-meet! had a great mentor/travel buddy in David and lots of support from SLOC and MNOC people. a great experience also helped by super organization from OK/PTOC. yayyyyy midwest!

a little shaky run to CP1, just nerves i guess, then got comfortable and ran well all the way to CP8 - got distracted w multiple people running everywhere. then good to CP13. got over-confident to CP14 and blew it trying to contour around the hilltop instead of being safe straight over the top, got sucked into a 90-degree reentrant too soon. figured it out and corrected with a splashy trail run. then pretty good all the way in, beat David on the go control by 5 seconds.

1st place F21+ is way out of reach but 2nd-4th are all within a few minutes so should be fun tomorrow.

later in the afternoon David and I went through the map (he ran 53:XX on Red, 20 minutes faster than me) and talked through each route choice. SO HELPFUL.

C • A-MEET party 3

Day 1 - Red - Splits

Friday Mar 8, 2013 #

2 PM

Bike (Trainer) 30:00 [3]
shoes: Orbea Ordu

tiny spin on the trainer before getting in the car to KC.

Thursday Mar 7, 2013 #

7 AM

Bike (commute) 45:00 [2] 9.0 mi (12.0 mph)
shoes: Peugeot SS

into work on the old route to make it on time

C • Work 4

5 PM

Bike (commute) 25:00 [3] 6.0 mi (14.4 mph)
shoes: Peugeot SS

hustling to meet Jeff

Run 2:03:00 [3] 12.6 mi (9:46 / mi) +400ft 9:29 / mi
ahr:152 shoes: Brooks Cascadia W9 black (w sc

first part w Jeff: 8.2mi in 1:12
second part solo w my pack: 4.4mi in 0:51

first part was tempo effort for me and taper effort for Jeff. exactly what we both wanted, so happy to chat and run. second part was my pack was sort of uncomfortable with my lunch containers and work clothes in there, but just jogged it out.

wanted to take the edge off before this weekend so my nav has a chance to keep up w my legs.

7 PM

Bike (commute) 19:00 [2] 3.7 mi (11.7 mph)
shoes: Peugeot SS

is there anything better after a hard run than an easy bike? i think not.

Wednesday Mar 6, 2013 #

7 AM

Bike (commute) 58:00 [2] 11.6 mi (12.0 mph) +350ft
shoes: Peugeot SS

new route into work to go up southwest.

5 PM

Bike (commute) 1:13:00 [2] 13.6 mi (11.2 mph) +450ft
shoes: Peugeot SS

back home on the new route with a few errands

Tuesday Mar 5, 2013 #

7 AM

Run 33:00 [2] 2.9 mi (11:23 / mi) +160ft 10:49 / mi
shoes: Brooks Racer ST U8 I

easy joggyjog to start the day.

8 PM

Bike (Trainer) 33:00 [2]
shoes: Orbea Ordu

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