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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mintore

In the 7 days ending Dec 7, 2014:

activity # timemileskm+mload
  Orienteering2 2:12:33 8.73(15:11) 14.05(9:26) 30837 /50c74%63.6
  Road running2 1:05:11 7.46(8:44) 12.0(5:26) 1420.5
  Weights1 25:008.8
  Cycling1 25:00 8.45(20.3/h) 13.6(32.6/h)8.8
  Total6 4:07:44 24.64 39.65 32237 /50c74%101.6

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Sunday Dec 7, 2014 #

12 PM

Orienteering race 1:16:11 intensity: (30:00 @3) + (30:00 @4) + (16:11 @5) **** 7.63 km (9:59 / km) +168m 9:00 / km
spiked:22/27c shoes: X-Talon 212

Sebald Park, Red

I had a good time. I mention this because Sebald is the park where a piece of dark green construction paper would work for a good chunk of the map. To be fair, there are some trails through this and Mike did not keep us mired in the honeysuckle the whole time; the end of the race was pretty quick.
Performance wise, there were good things. I managed to keep my focus on moving quickly and transitioning for the majority of the legs. There was one huge and one significant error. Control 3, I tried to be cute and take the high trail and run back from 4 to 3. The hillside around 3 had some features; a very faint trail, some rocky ground, and maybe some boulder piles. The honeysuckle was really dense and I missed. It took 3 tries to get this for an 8 min error. I overran the correct reentrant for 16 as well. I was happy and surprised that I held this to 1.5-2 min lost. On the other side, I moved fast for some parts and there were some other technical controls that I hit really solidly.

Saturday Dec 6, 2014 #

11 AM

Orienteering race 56:22 [3] *** 6.42 km (8:47 / km) +140m 7:55 / km
spiked:15/23c shoes: Inov 340 Pair #2

Camp Belzer Green 6.1 k

This run was poor, not grim, just blah. I botched C7 in a part of the map that felt like the Bermuda triangle. Some other legs were fine but I just didn't have a confident feel moving through the woods, many bits of sloppiness. Technically, the course was a mix of intermediate and advanced legs but long green (It would require some care to force a course to be all advanced; maybe we should try running two brown courses some year?). Also, the last few legs showed this maps need of some touchups.

Thursday Dec 4, 2014 #

Road running 22:11 [2] 2.25 mi (9:52 / mi)
shoes: Saucony Progrid Wide 2

jog with b

Wednesday Dec 3, 2014 #

Cycling 25:00 [3] 8.45 mi (20.3 mph)

7 PM

Road running 43:00 intensity: (39:00 @3) + (4:00 @4) 5.21 mi (8:15 / mi) +14m 8:11 / mi
shoes: Saucony Progrid Wide 2

double nc, nv, rosemead, 79th

Tuesday Dec 2, 2014 #

Weights 25:00 [3]

1 set

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