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Training Log Archive: mintore

In the 7 days ending Feb 9, 2019:

activity # timemileskm+mload
  Warmup-down1 4:12:33 3.84(1:05:46) 6.18(40:52) 20488.4
  Orienteering1 3:18:00 11.51(17:12) 18.52(10:41) 59327c70.5
  Road running2 1:55:47 13.58(8:32) 21.85(5:18) 7833.3
  Control clearing/setup1 33:23 1.4(23:51) 2.25(14:49) 1766c9.3
  Cycling1 29:50 10.03(20.2/h) 16.14(32.5/h)9.4
  Stretching2 25:002.5
  Core!2 14:22 0.03 0.055.0
  Total7 11:08:55 40.39 65.01 105033c218.4
  [1-5]7 11:07:07

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Saturday Feb 9, 2019 #

Event: ICO Goat Races
 
11 AM

Orienteering 3:18:00 intensity: (1:42 @0) + (20:34 @1) + (40:10 @2) + (1:23:46 @3) + (51:47 @4) + (1 @5) *** 18.52 km (10:41 / km) +593m 9:13 / km
ahr:143 max:164 27c shoes: Inov-8 200s

Meet 7 Race 8
A Big Goat, 13.2k

This was nicely set by Aragorn and a pretty continuous workout. Mistakes on 3 (big), 13 (enormous), and 18 (not so big) added a lot of time and effort. The first was a parallel error, for the second I diverted up a large rapidly draining reentrant rather than following the creek?!, and the last was a moderate overshoot. Felt good through 12, worked over to 20 and then skipped to 22. This allowed some faster running and I met Greg after punching it so I tried not to die for the rest of the race.

Control clearing/setup 33:23 intensity: (9:49 @1) + (6:36 @2) + (12:36 @3) + (4:22 @4) 1.4 mi (23:51 / mi) +176m 17:08 / mi
ahr:122 max:158 6c shoes: Inov-8 200s

Thursday Feb 7, 2019 #

9 AM

Warmup-down 4:12:33 [3] 3.84 mi (1:05:46 / mi) +204m 56:28 / mi

Wednesday Feb 6, 2019 #

8 PM

Road running 37:59 intensity: (6 @0) + (28 @1) + (20:51 @2) + (16:34 @3) 4.4 mi (8:38 / mi) +20m 8:31 / mi
ahr:139 max:149 shoes: Saucony Guide 2018

Tuesday Feb 5, 2019 #

Cycling (spin bike) 25:30 [3] 8.98 mi (21.1 mph)

Cycling (cool down) 4:20 [1] 1.05 mi (14.5 mph)

Stretching 10:00 [1]

Monday Feb 4, 2019 #

Core! 8:20 [3]

Stretching 15:00 [1]

8 PM

Core! 6:02 [3] 0.03 mi (2:56:32 / mi)

Sunday Feb 3, 2019 #

5 PM

Road running 1:17:48 intensity: (3:49 @1) + (21:04 @2) + (52:26 @3) + (29 @4) 9.18 mi (8:28 / mi) +58m 8:19 / mi
ahr:139 max:152 shoes: Saucony Guide 2018

Cozy running temp, just enough light to get a bit longer run in.

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