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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Aragorn

In the 31 days ending Jul 31, 2014:

activity # timemileskm+m
  Mapping/setting/control pickup8 11:30:00 22.38(30:50) 36.02(19:09) 5028c
  Canoeing4 9:30:00 17.55(32:28) 28.25(20:11)
  Walking9 9:25:00 16.67(33:53) 26.83(21:04) 287
  Running-Road8 3:12:31 23.88(8:04) 38.44(5:01) 97
  Orienteering1 1:04:05 5.16(12:26) 8.3(7:43) 14051c
  Core/Strength3 1:00:00 1
  Running-Mixed3 57:14 6.96(8:13) 11.2(5:07) 24
  Cycling2 52:33 10.8(4:52) 17.38(3:01) 154
  Yardwork1 50:00 1.67(30:00) 2.68(18:39)
  Running-Trail1 22:40 3.06(7:24) 4.93(4:36) 10
  Total26 38:44:03 108.13 174.02 76379c

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Thursday Jul 31, 2014 #

Running-Road 21:45 [2] 2.25 mi (9:40 / mi) +10m 9:32 / mi
shoes: Saucony Cohesion 6

Easy run on the Rosemead loop.

Mapping/setting/control pickup 50:00 [1] ** 2.0 mi (25:00 / mi) +10m 24:37 / mi
shoes: Saucony Cohesion 6

Final mapping of the eastern athletic fields.
11 AM

Core/Strength 20:00 [4]

Mostly core. Pretty hard.

Wednesday Jul 30, 2014 #

10 AM

Core/Strength 15:00 [1] +1m

Stretching of the legs.

Tuesday Jul 29, 2014 #

Cycling 27:10 [3] 5.9 mi (4:36 / mi) +84m 4:25 / mi

6 loops. Got in before the severe thunderstorm (about 0.25 inches in an hour).

Yardwork 50:00 [2] 1.67 mi (30:00 / mi)
shoes: Saucony Cohesion 6

First lawn mowing in a while.

Monday Jul 28, 2014 #

Mapping/setting/control pickup 1:00:00 [1] ** 2.0 mi (30:00 / mi)
shoes: Saucony Cohesion 6

Mapping the eastern athletic fields and touching up some woods trails.
4 PM

Running-Mixed 24:01 [3] 2.96 mi (8:07 / mi) +6m 8:04 / mi
shoes: Saucony Cohesion 6

Run home from the map via woods, NC, Rosemead.

Saturday Jul 26, 2014 #

Event: ICO Holliday Park Sprints
 

Mapping/setting/control pickup 1:00:00 [2] *** 3.0 km (20:00 / km) +20m 19:21 / km
14c shoes: Saucony Cohesion 6

Setting controls at Holliday Park. The first 5 controls were put out in a severe thunderstorm. Then, the clouds subsided and the day was nice.

Orienteering 22:04 [4] *** 3.0 km (7:21 / km) +50m 6:47 / km
17c shoes: Saucony Cohesion 6

Medium sprint course at Holliday Park. I think I made the courses too long and climby but the route choices were interesting.

Orienteering 28:26 [4] *** 3.4 km (8:22 / km) +70m 7:35 / km
20c shoes: Saucony Cohesion 6

The long course at Holliday Park. Weather was still good!

Orienteering 13:35 [3] * 1.9 km (7:09 / km) +20m 6:48 / km
14c shoes: Saucony Cohesion 6

White course at Holliday Park.

Mapping/setting/control pickup 50:00 [2] *** 2.86 km (17:30 / km) +20m 16:55 / km
14c shoes: Saucony Cohesion 6

Control pickup at Holliday Park.

Sprint 2 (medium) ICO Holliday Park July 2014 Spri - Splits

Sprint 3 (long) ICO Holliday Park July 2014 Sprint - Splits

White / Sprint 1 ICO Holliday Park July 2014 Sprin - Splits

Friday Jul 25, 2014 #

Running-Mixed 14:03 [3] 2.0 mi (7:01 / mi) +9m 6:56 / mi
shoes: Saucony Cohesion 6

Mystic Bay + hill. Quite fast.

Thursday Jul 24, 2014 #

Walking 20:00 [1] 1.1 mi (18:11 / mi) +14m 17:30 / mi
shoes: Saucony Cohesion 6

Walk to and from the map.

Mapping/setting/control pickup 1:00:00 [1] *** 2.0 mi (30:00 / mi)
shoes: Saucony Cohesion 6

Looking at some areas of interest at the NC athletic fields.

Cycling 25:23 [3] 4.9 mi (5:11 / mi) +70m 4:58 / mi

Short bike ride after mapping.

Wednesday Jul 23, 2014 #

Core/Strength 25:00 [3]

Running-Trail race 22:40 [4] 3.06 mi (7:24 / mi) +10m 7:20 / mi
shoes: Saucony Cohesion 6

3rd summer race at N Central's summer race series.

Monday Jul 21, 2014 #

Running-Mixed 19:10 [2] 2.0 mi (9:35 / mi) +9m 9:27 / mi
shoes: Saucony Cohesion 6

Easy run at Mystic Bay. 100 shoe hours and counting.

Sunday Jul 20, 2014 #

4 PM

Mapping/setting/control pickup 3:45:00 [1] *** 6.0 mi (37:30 / mi)
shoes: Saucony Cohesion 6

Final map updates at Holliday Park. Time to start planning courses for the July 26 meet!
C • Planning courses 1

Friday Jul 18, 2014 #

4 PM

Running-Road 34:32 [3] 4.25 mi (8:08 / mi)
shoes: Saucony Cohesion 6

Thursday Jul 17, 2014 #

Canoeing 2:45:00 [1] 8.02 km (20:35 / km)

Algonquin Day 6.

Barron Canyon - Brigham Lake to Squirrel Rapids.

Walking 18:00 [3] 0.88 km (20:20 / km) +4m 19:53 / km
shoes: Saucony Cohesion 6

Combined portaging for Day 6

Wednesday Jul 16, 2014 #

Canoeing 2:00:00 [1] 5.74 km (20:55 / km)

Algonquin Day 5 - St Andrews Lake to Brigham Lake via The Cascades.

Walking 40:00 [2] 1.97 km (20:21 / km) +12m 19:45 / km

Combined portaging for Day 5.

Tuesday Jul 15, 2014 #

Canoeing 2:15:00 [1] 5.78 km (23:21 / km)
shoes: Saucony Cohesion 6

Algonquin Day 4 - Clover Lake to St Andrews Lake via Tarn Lake.

Walking 3:30:00 [2] 6.73 km (31:12 / km) +133m 28:24 / km
shoes: Saucony Cohesion 6

Combined portaging of Day 4. This included a 4.4 km portage from Tarn L to St Andrews L, and a badly maintained portage from Pogonia L to Grasspink L, which includes a marsh that was once a lake.

Monday Jul 14, 2014 #

Canoeing 2:30:00 [1] 8.72 km (17:12 / km)

Algonquin Day 3, Upper Spectacle Lake to Clover Lake.
Total distance 12.5 km.
The portage between McDonald Cr and Turcotte L was very hard to find. Otherwise the day was very wild. Among the animals and plants seen were sundews, pitcher plants, orchids, a snapping turtle, and an 8 point deer (according to O Joy).

Walking 1:40:00 [2] 3.78 km (26:27 / km) +97m 23:27 / km
shoes: Saucony Cohesion 6

Combined portaging for Day 3.

Thursday Jul 10, 2014 #

Running-Road 23:33 [3] 3.1 mi (7:36 / mi) +10m 7:31 / mi
shoes: Saucony Cohesion 6

Run near the docks at Lion's head.

Wednesday Jul 9, 2014 #

Running-Road 18:50 [2] 2.19 mi (8:36 / mi) +8m 8:30 / mi
shoes: Saucony Cohesion 6

Slowish run in Lion's Head.
C • Lions Head 2

Tuesday Jul 8, 2014 #

Running-Road 23:50 [3] 3.06 mi (7:47 / mi) +10m 7:43 / mi
shoes: Saucony Cohesion 6

Lion's Head.

Monday Jul 7, 2014 #

Walking 1:30:00 [1] 2.25 mi (40:00 / mi)
shoes: Saucony Cohesion 6

Ste. Marie-among-the-hurons.

Sunday Jul 6, 2014 #

Running-Road 21:06 [4] 2.7 mi (7:49 / mi) +45m 7:26 / mi
shoes: Saucony Cohesion 6

Very hilly run.

Friday Jul 4, 2014 #

Walking 21:00 [3] 1.25 mi (16:48 / mi)
shoes: Saucony Cohesion 6

Home from map

Mapping/setting/control pickup 45:00 [3] 1.8 mi (25:00 / mi)
shoes: Saucony Cohesion 6

2nd rnd of mapping in the sw corner of map

Thursday Jul 3, 2014 #

Running-Road 26:32 [3] 3.35 mi (7:55 / mi) +14m 7:49 / mi
shoes: Saucony Cohesion 6

Nc loop.

Wednesday Jul 2, 2014 #

Walking 17:00 [3] 1.0 mi (17:00 / mi) +10m 16:29 / mi
shoes: Saucony Cohesion 6

Walk to the map.

Mapping/setting/control pickup 50:00 [1] 1.67 mi (30:00 / mi)
shoes: Saucony Cohesion 6

Baseball and transportation areas.

Running-Road intervals 22:23 [4] 4.8 km (4:40 / km)
shoes: Saucony Cohesion 6

Intervals-on the map. Warmup, 10 400s at approx. 5:40 to 6:00 pace, and cooldown.

Walking 19:00 [3] 1.1 mi (17:17 / mi) +3m 17:08 / mi
shoes: Saucony Cohesion 6

And the walk home.

Tuesday Jul 1, 2014 #

Mapping/setting/control pickup 1:30:00 [1] ** 3.27 mi (27:30 / mi)
shoes: Saucony Cohesion 6

Mostly tree mapping around North Central. Also power line mapping.

Walking 30:00 [1] 1.67 mi (17:58 / mi) +14m 17:30 / mi
shoes: Saucony Cohesion 6

To and from the map.

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