Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Aragorn

In the 30 days ending Sep 30, 2016:

activity	#	time	miles		km		+m
Running-Road	8	5:31:02	45.06	(7:21)	72.51	(4:34)	68
Running-Mixed	9	5:00:22	38.95	(7:43)	62.69	(4:47)	19
Orienteering	4	3:52:34	12.49	(18:37)	20.1	(11:34)	580
Running-Trail	8	2:55:30	26.37	(6:39)	42.44	(4:08)	131
Cycling	1	1:30:13	19.67	(4:35)	31.66	(2:51)
Destroying my voice	1	15:00
Total	24	19:04:41	142.54		229.4		798

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Sunday Sep 25, 2016 #

Orienteering race 15:50 [5] 2.9 km (5:28 / km) +60m 4:57 / km
shoes: X Talon 212-2

Orienteering race 16:09 [5] 2.7 km (5:59 / km) +60m 5:23 / km
shoes: X Talon 212-2

Running-Mixed warm up/down 15:00 [3] 2.0 mi (7:30 / mi)
shoes: X Talon 212-2

Sprint - Green X - Splits

Saturday Sep 24, 2016 #

Orienteering 2:02:00 [1] 6.2 km (19:41 / km) +260m 16:16 / km
shoes: X Talon 212-2

NAOC long at burnt mountain. tons of rocks

Long - Green X - Splits

Friday Sep 23, 2016 #

Event: North American Orienteering Championships 2016

Orienteering race 33:28 [4] 3.9 km (8:35 / km) +100m 7:36 / km
shoes: X Talon 212-2

Good middle at Oak Hill

Middle - Green X - Splits

Wednesday Sep 21, 2016 #

3 PM

Running-Mixed 41:49 [4] 6.0 mi (6:58 / mi) +19m 6:54 / mi
shoes: Asics GT 2000-3

Tuesday Sep 20, 2016 #

3 PM

Running-Road 1:10:00 [3] 9.44 mi (7:25 / mi) +33m 7:20 / mi
shoes: Asics GT 2000-3

Monday Sep 19, 2016 #

Running-Road tempo 17:25 [5] 3.0 mi (5:48 / mi) +5m 5:47 / mi
shoes: Asics GT 2000-3

Tacoma

Running-Road warm up/down 20:00 [3] 2.5 mi (8:00 / mi)
shoes: Asics GT 2000-3

Saturday Sep 17, 2016 #

Running-Trail race 18:38 [5] 5.0 km (3:44 / km) +40m 3:35 / km
shoes: Saucony Kilkenny

Flash rock invite

Running-Mixed warm up/down 40:00 [3] 5.0 mi (8:00 / mi)
shoes: Asics GT 2000-3

Orienteering 45:07 [3] 4.4 km (10:15 / km) +100m 9:12 / km
shoes: X Talon 212-2

Nice to get out on a map before NAOC.

Experienced - Splits

Friday Sep 16, 2016 #

Running-Road 30:00 [3] 4.15 mi (7:14 / mi)
shoes: Asics GT 2000-3

Snuck out of canceled (t-storms) practice for a run with Ian and Soren.

Thursday Sep 15, 2016 #

Running-Mixed warm up/down 20:00 [2] 2.0 mi (10:00 / mi)
shoes: Asics GT 2000-3

3 PM

Running-Trail intervals 31:47 4.76 mi (6:41 / mi) +90m 6:18 / mi
shoes: Asics GT 2000-3

10 x (400 on, 400 off)

Wednesday Sep 14, 2016 #

Running-Mixed 40:28 [3] 5.55 mi (7:17 / mi)
shoes: Asics GT 2000-3

Tuesday Sep 13, 2016 #

Running-Road long 1:03:00 [3] 8.7 mi (7:14 / mi)
shoes: Asics GT 2000-3

Same route as 2 wks ago, out to Central Park with Max then back by myself.

Monday Sep 12, 2016 #

Running-Trail intervals 17:00 [5] 4.8 km (3:32 / km)
shoes: Asics GT 2000-3

Running-Road warm up/down 15:00 [2] 1.5 mi (10:00 / mi)

Saturday Sep 10, 2016 #

Running-Mixed warm up/down 20:00 [2] 2.5 mi (8:00 / mi)
shoes: Asics GT 2000-3

Running-Trail race 17:50 [5] 5.0 km (3:34 / km)
shoes: Asics GT 2000-3

Friday Sep 9, 2016 #

Running-Trail 35:00 [2] 4.0 mi (8:45 / mi)
shoes: Asics GT 2000-3

Thursday Sep 8, 2016 #

Running-Mixed hills 40:00 [2] 4.5 mi (8:53 / mi)
shoes: Asics GT 2000-3

Wednesday Sep 7, 2016 #

Running-Mixed 30:05 [3] 4.4 mi (6:50 / mi)
shoes: Asics GT 2000-3

Tuesday Sep 6, 2016 #

Running-Mixed 53:00 [3] 7.0 mi (7:34 / mi)
shoes: Asics GT 2000-3

Monday Sep 5, 2016 #

Running-Road warm up/down 30:00 [3] 3.7 mi (8:06 / mi)
shoes: Asics GT 2000-3

Running-Road tempo 23:37 [5] 4.0 mi (5:54 / mi)
shoes: Asics GT 2000-3

Sunday Sep 4, 2016 #

Cycling 1:30:13 [3] 19.67 mi (4:35 / mi)

Saturday Sep 3, 2016 #

Running-Trail 30:00 [3] 3.75 mi (8:00 / mi)
shoes: Asics GT 2000-3

Destroying my voice 15:00 [3]

10 AM

Running-Trail race (Marion Invite) 17:18 [5] 5.0 km (3:28 / km) +1m 3:27 / km
shoes: Saucony Kilkenny

Wow, that's a weird race. Super flat, loopy and repetitive course on a chilly morning at IWU in Marion. Our coach said to run as a pack at 3:30 per kilometer for the first 3k, then he let us loose. We were running in basically last at the beginning and not sprinting at all, which felt really weird. This was probably the least nerve racking race I've ever done because of the lack of pressure. Our pack passed the first 3 kilometers on the dot, moving pretty easily. We probably made a lot of other runners mad by passing about 80 of them in the first bit, and talking every once in a while (calling out k and mile splits, offering encouragement). After we were released, I made up an additional 25 places at a higher intensity. I was passing a person every 15 seconds. 80th on varsity by the end.

C • per k time? 2

C • A milestone 1

Friday Sep 2, 2016 #

Running-Road 32:00 [3] 4.27 mi (7:30 / mi)
shoes: Asics GT 2000-3

Thursday Sep 1, 2016 #

Running-Road warm up/down 30:00 [2] 3.8 mi (7:54 / mi) +30m 7:42 / mi
shoes: Asics GT 2000-3

Running-Trail intervals 7:57 [5] 1.56 mi (5:06 / mi)
shoes: Saucony Kilkenny

5x500 repeats on the softball field track. 100m and 20sec recovery. Hard, but very short.

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