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Training Log: Aragorn

In the last 7 days:

activity # timemileskm+m
  Running-Road2 1:53:53 17.99(6:20) 28.95(3:56) 121
  Orienteering2 1:37:53 7.27(13:28) 11.7(8:22) 47
  Running-Mixed1 29:15 4.06(7:12) 6.54(4:28)
  Stretching/core1 10:00
  Total5 4:11:01 29.32 47.19 168
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Tuesday Apr 24 #

4 PM

Running-Road intervals (fartlek) 33:15 intensity: (18:00 @3) + (15:15 @5) 5.44 mi (6:07 / mi) +17m 6:03 / mi
shoes: X Talon 212-3

Warmup
(5,4,3,2,1)/2
averaged 5:30-5:10 on the fast intervals
Much better than the last time I did a similar workout

Sunday Apr 22 #

Orienteering 1:04:19 [3] 7.4 km (8:41 / km)
shoes: X Talon 212-3

Red course at Waterloo HQ
Very diffuse terrain
Issues on compass on 4, got stuck in a swamp on 12 (+1:30), then a 2-3min mistake on 17, a clearing in a very flat, featureless area.
4 PM

Orienteering 33:34 [3] 4.3 km (7:48 / km) +47m 7:24 / km
shoes: X Talon 212-3

Really nice training at Bishop Lake Complex after the meet
More detailed, intricate and steep than Waterloo HQ.
No significant mistakes! Maybe a few minor route choice issues (6,10)

route

Saturday Apr 21 #

Running-Mixed 29:15 [3] 6.54 km (4:28 / km)
shoes: GT 2000 7

Stretching/core 10:00 [3]

Friday Apr 20 #

6 PM

Running-Road 1:20:38 [3] 12.55 mi (6:26 / mi) +104m 6:16 / mi
shoes: GT 2000 7

tacoma/penn

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