Training Log Archive: mintoreIn the 7 days ending Jan 9, 2016:
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Saturday Jan 9, 2016 #
Warmup-down 4:00 [1]
shoes: Luath Blue XTalon 212s
Orienteering race 1:10:04 *** 8.58 km (8:10 / km) +241m 7:10 / km
spiked:16/19c shoes: Luath Blue XTalon 212s
Meet 2, course 2
A decent run. I should have slowed up entering the woods on C1 because it was costly fighting back up the reentrant through honeysuckle to the bag. Fell convincingly on the trail heading to C2, yelp heard by OJoy. Very slippery trails in parts, especially going down washed out trails. C4 was a miss; didn't judge well how high up the hill the depression was so there was some slow searching. The backing off of the grade was difficult for me to get my head around. Shortly after this control, I was crushed by a fence and I finally checked the contour interval. Nearly MP'd on the way to C11 punching the bag for 17 which was on the line. All in all, I reined in my lost time, 4 min back from Georghe so I have no complaints.
Orienteering race 31:33 *** 3.9 km (8:05 / km) +110m 7:05 / km
spiked:14/16c shoes: Luath Blue XTalon 212s
Meet 2, course 3
Aragorn was just finishing as I started so I knew my target. Worked pretty hard, made a few small mistakes totalling less than a minute and still didn't quite have enough juice. I had more fun with this course; a bit of a middle feel.
Control clearing/setup 1:21:36 2.65 mi (30:47 / mi) +249m 23:50 / mi
shoes: Luath Blue XTalon 212s
Friday Jan 8, 2016 #
Core! 6:00 [3]
Wednesday Jan 6, 2016 #
Cycling (indoor) 10:00 [1] 5.0 km (30.0 kph)
shoes: Saucony Guide 8 - 2016
Warmup-down 5:00 [1] +75m
shoes: Saucony Guide 8 - 2016
Jog 3:54 [2] 0.38 mi (10:15 / mi)
shoes: Saucony Guide 8 - 2016
Track 34:32 3.34 mi (10:20 / mi) +4m 10:18 / mi
shoes: Saucony Guide 8 - 2016
100 run/300 jog
200/200
300/100
4x(400/200 walk)
300/100 walk
200/200 walk
100/jog back to Y
Treadmill 10:00 1.0 mi (10:00 / mi)
shoes: Saucony Guide 8 - 2016
Core! 4:00 [4]
Stretching 5:00 [1]
Monday Jan 4, 2016 #
Warmup-down 10:00 [3] +135m
For amusement, I did its fitness test. 5 min was little to commit so I got on, programmed my weight and age and was off. Weird machine, do I push hard, little steps, big steps, I didn't know. Was I trying to work as hard as possible exerting the most, hmm. So 5 minutes are up and my fitness rating.... Poor! Maybe I could train differently, but poor seemed pretty hilarious. I was doing tiny fast steps, so maybe I needed big deep steps so let's go again. This was harder work especially keeping it above 65 steps/min. Time's up and what is the new rating....VERY POOR! At least my year has only one way to go ;)
(Apparently, after searching the manual the goal is to minimize your effort and keep your heart rate as low as possible. So doing it after working out for 40 min and thinking you need to exert one's self is apparently not the target of the exercise).
Stretching 5:00 [1]
Cycling (indoor) 10:10 [2] 5.0 km (29.5 kph)
Road running 22:48 [3] 3.02 mi (7:33 / mi) +17m 7:25 / mi
shoes: Saucony Guide 8 - 2016
Walk 10:03 [1] 0.65 mi (15:28 / mi)
shoes: Saucony Guide 8 - 2016