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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mintore

In the 7 days ending Oct 24, 2015:

activity # timemileskm+mload
  Road running2 1:41:04 12.67(7:58) 20.4(4:57) 3046.6
  Orienteering1 1:36:06 5.81(16:32) 9.36(10:16) 37712 /19c63%41.1
  Control clearing/setup1 30:00 0.93(32:11) 1.5(20:00) 756.0
  Stretching2 19:001.9
  Walk1 16:41 0.7(23:46) 1.13(14:46) 111.7
  Total6 4:22:51 20.12 32.38 49312 /19c63%97.3

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Saturday Oct 24, 2015 #

10 AM

Orienteering race 1:36:06 intensity: (1:06:06 @3) + (30:00 @4) *** 9.36 km (10:16 / km) +377m 8:33 / km
spiked:12/19c shoes: Luath Blue XTalon 212s

Kentucky Adventure meet, Red Long 7.1 km/240 m
Meet 24, course 35

Mostly a good day. I liked the terrain more than I thought I might have and was happy for most of my run. Two big errors 5,4 min and several smaller miscues (≤1 min ea). Biggest was a missed reentrant due to thinking I saw an earth bank that was probably not mappable. 2nd was an egregious 90 degree error out an incorrect spur. Compass problems all weekend; worse on the 2nd day. I was really pleased that the weather held off until control pickup.
3 PM

Control clearing/setup 30:00 [2] 1.5 km (20:00 / km) +75m 16:00 / km
shoes: Luath Blue XTalon 212s

cleared up 8 or 9 bags from the course in a light rain with Aragorn. Peaceful.

KYOA_TLSP_Saturday_Long_Red - Splits

Friday Oct 23, 2015 #

Event: Kentucky Orienteering Games
 

Wednesday Oct 21, 2015 #

Stretching 14:00 [1]

stretching and some Russian twists (core)
6 PM

Road running 1:13:00 intensity: (58:00 @3) + (15:00 @4) 9.06 mi (8:03 / mi) +11m 8:01 / mi
shoes: Saucony Guide 8

About as beautiful a night as I could ask for alas I wasn't feeling it before I started. Thought I might go for just 5 miles total but the first two miles felt so good I set my out-and-back turnaround at 4.5 miles (rather than 5). This turned out to be lucky because the last mile was not feeling nearly as good. Best long run in a while!

Monday Oct 19, 2015 #

Stretching 5:00 [1]

6 PM

Road running 28:04 intensity: (5:00 @3) + (18:04 @4) + (5:00 @5) 3.61 mi (7:46 / mi) +19m 7:39 / mi
shoes: Saucony Guide 8

Towed around Mystic Bay and Rosemead by Aidan. A really comfortable evening but allergies are still an issue.

Walk 16:41 [1] 0.7 mi (23:46 / mi) +11m 22:39 / mi
shoes: Saucony Guide 8

walking and talking cool down

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