Training Log Archive: mintoreIn the 7 days ending Jan 6, 2019:
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Sunday Jan 6, 2019 #
Orienteering race 2:19:06 [3] ** 13.77 km (10:06 / km) +517m 8:30 / km
spiked:23/24c shoes: Inov-8 200s
FRIGID Rogaine
A very comfy January day in General Butler as A Large Orange Hedge. My knee has finally had a decent day in the woods where there was much less pain after and none during the run. Lots of trails so this was a fast run with straightforward navigation. Had a slight lead on Mattieu Sertorio at the end of loop one but he nudged us away by 10 seconds in the end. Very fun finish!
A very good Christmas gift from A.
Core! 7:03 [2]
Saturday Jan 5, 2019 #
Cycling (indoor) 30:00 7.7 mi (15.4 mph)
Stretching 15:00 [1]
Core! 7:00 [2]
Walk 20:19 [1] 1.14 mi (17:49 / mi) +70m 14:59 / mi
shoes: Saucony Guide 2018
Friday Jan 4, 2019 #
Core! 2:00 [3]
Mapping 2:59:18 9.86 km (18:11 / km) +399m 15:07 / km
ahr:103 max:156 11c shoes: Inov-8 200s
Thursday Jan 3, 2019 #
Core! 2:00 [3]
Road running 18:34 2.18 mi (8:31 / mi) +18m 8:18 / mi
ahr:139 max:148 shoes: Saucony Guide 2018
Wednesday Jan 2, 2019 #
Note
(rest day)
Yesterday was 22 days in a row, a December crazy goal fulfilled.
Stretching 19:00 [1]
Tuesday Jan 1, 2019 #
Orienteering race 1:17:14 *** 8.14 km (9:29 / km) +106m 8:54 / km
ahr:129 max:155 18c shoes: Inov-8 200s
New Year's at Rentchler
Control clearing/setup 31:22 2.07 mi (15:09 / mi) +45m 14:12 / mi
ahr:121 max:150 5c
Monday Dec 31, 2018 #
Note
I don't know how to find old goals, so for posterity here was 2018's targets
Road,trail, treadmill, walk, jog, hike, track, control clear/set, warmup/down (i.e. running that is not o) 800 mi/140 hr missed with 634 mi in 118:26 h (79, 84%). Spring then fall injuries and no long race plans deep sixed this goal. The distance is probably a stretch, 750 might be better. Nevertheless, next year, same target.
Hit on orienteering 1000 c/ 280 mi/ 90 h with 1002 c/357 mi/106:38 h (100/127/118% of target). This is always hard to get since I don't count control pickup/set up and most of the controls come from meets. Same target next year.
Cycling, check! 425 mi with a 400 mi goal. Next year 450 mi goal.
Stretching and core, weights, warm-up/down, climbing: first time ever meeting this very meager goal, thanks physio!! 20h35 min with a 20 h goal. Next year, 25 h. As I think I may be learning, this one I should hit if I ever want to get close on the running goal.
Annual, 1h/day. Still no go: 318 h. This apparently IS a lot of time and I need to layer more lower impact activities in. Amping up cycling, maybe swimming a bit, and more mapping/hiking/canoeing will help. Next summer, there should be a solid canoe trip, so that will help.
A year to be very happy with; lemons to lemonade.
Note
Road running 1:00:46 6.57 mi (9:15 / mi) +31m 9:07 / mi
ahr:129 max:144 shoes: Saucony Guide 2018
Cycling (indoor) 17:45 [3] 5.13 mi (17.3 mph)
Core! 7:00 [3]
Stretching 9:00 [1]