Training Log Archive: mintoreIn the 7 days ending Dec 8, 2019:
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Sunday Dec 8, 2019 #
Note race***
15c shoes: VJ Falcon 6
Meet 34 Race 63
Middle Creek Red 5.8 k
Excellent course and woods. Ate the ground on the first ruined fence before control 1, as I was saying to myself "That ruined fence should be right about, ooof!". A bit slow on the first 5 or 6, mostly not choosing quite straight or agressive enough lines, usually ending with 10-15 s of adjusting in the circle to the control. For the long leg, I chose to go through the middle. I had a 45 s problem at the beginning as I confused myself gettting to the correct E/W trail, continued up the trail next to the stream cutting off at the long bent ditch. To be safe, I climbed up and ran out the trail all the way to the junction above the hunter's stand. This probably cost 90 s in extra distance but made for a safe direct finish. 30 more seconds at the end by aiming slightly too high. The popular routes with less climb were too long and all went out of bounds, so I didn't give them much thought. The remainder of the course was straightforward with a long, enjoyable run above the creek.
Middle Creek Red 5.8 k
Excellent course and woods. Ate the ground on the first ruined fence before control 1, as I was saying to myself "That ruined fence should be right about, ooof!". A bit slow on the first 5 or 6, mostly not choosing quite straight or agressive enough lines, usually ending with 10-15 s of adjusting in the circle to the control. For the long leg, I chose to go through the middle. I had a 45 s problem at the beginning as I confused myself gettting to the correct E/W trail, continued up the trail next to the stream cutting off at the long bent ditch. To be safe, I climbed up and ran out the trail all the way to the junction above the hunter's stand. This probably cost 90 s in extra distance but made for a safe direct finish. 30 more seconds at the end by aiming slightly too high. The popular routes with less climb were too long and all went out of bounds, so I didn't give them much thought. The remainder of the course was straightforward with a long, enjoyable run above the creek.
12 PM
Warmup-down 5:47 0.43 mi (13:32 / mi) +2m 13:21 / mi
ahr:111 max:131
Orienteering race 1:06:06 *** 6.86 km (9:38 / km) +180m 8:31 / km
ahr:144 max:169 shoes: VJ Falcon 6
Middle creek race track and data
Control clearing/setup 37:39 1.65 mi (22:49 / mi) +28m 21:40 / mi
ahr:119 max:151 7c shoes: VJ Falcon 6
Friday Dec 6, 2019 #
Note
(rest day)
Thursday Dec 5, 2019 #
Cycling (indoor cool-down) 10:00 [2] 2.0 mi (12.0 mph)
6 PM
Road running 25:14 2.85 mi (8:51 / mi) +14m 8:43 / mi
ahr:142 max:170 shoes: Saucony Guide 2019
Wednesday Dec 4, 2019 #
7 PM
Cycling 48:13 10.64 mi (13.2 mph) +35m
ahr:112 max:149
Tuesday Dec 3, 2019 #
Weights 18:00 [3]
6 PM
Road running 29:59 3.48 mi (8:37 / mi) +14m 8:30 / mi
ahr:136 max:145 shoes: Saucony Guide 2019
ran in the dark as my uncharged headlamp was only kicking out 5 lumens. Upside, not at all dizzy!
Monday Dec 2, 2019 #
8 PM
Cycling 49:39 10.61 mi (12.8 mph) +35m
ahr:108 max:145
Shorts, a brisk 15 mph wind and 32 F; about as much of a signal that I am alive as I need. Hands and toes were grumpier than the rest of my exposed skin.