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Training Log Archive: Aragorn

In the 31 days ending Jan 31, 2015:

activity	#	time	miles		km		+m
Orienteering	9	10:18:58	35.76	(17:19)	57.55	(10:45)	1323	151 /	169c	89%
Mapping/setting/control pickup	4	2:20:00	6.01	(23:18)	9.67	(14:29)	100	31 /	32c	96%
Running-Road	4	1:55:44	14.73	(7:51)	23.71	(4:53)	64
Weights/strength	2	40:00
Core/Strength	3	35:00
Treadmill	2	34:57	3.86	(9:03)	6.22	(5:37)	90
Cycling	2	28:44	7.0	(4:06)	11.27	(2:33)
Running-Mixed	2	27:58	3.17	(8:49)	5.1	(5:29)	10
Walking	1	25:00	1.25	(20:00)	2.01	(12:26)	14
Erging	1	16:48	1.86	(9:01)	3.0	(5:36)
Total	18	18:03:09	73.65		118.52		1601	182 /	201c	90%

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Saturday Jan 31, 2015 #

Event: OCIN TROL #8 - Middle Creek

Orienteering 1:18:51 [3] **** 5.76 km (13:41 / km) +200m 11:40 / km
spiked:14/19c shoes: X Talon 212

Red course at Middle Creek. Not a very good race with a indistinct trail issue on 2, some contours without necessary on 4, and a bad 7 minute error in the thick woods around 7.

Mapping/setting/control pickup 20:00 [1] *** 1.0 km (20:00 / km) +30m 17:23 / km
spiked:4/4c shoes: X Talon 212

OCIN_Middle_Creek_Jan_2015_6_Red - Splits

Wednesday Jan 28, 2015 #

Running-Road 39:38 [3] 5.02 mi (7:54 / mi) +10m 7:51 / mi
shoes: Asics GT 1000

5 mile run on the Monon with mintore.

Cycling warm up/down 4:38 [3] 1.0 mi (4:38 / mi)

Tuesday Jan 27, 2015 #

Running-Road 16:49 [4] 2.25 mi (7:28 / mi) +10m 7:22 / mi
shoes: Asics GT 1000

A garbage truck exploded outside of my school today-Rosemead loop.

Sunday Jan 25, 2015 #

Running-Road 47:17 [3] 6.06 mi (7:48 / mi) +30m 7:41 / mi
shoes: Asics GT 1000

Cold drizzle but actually pretty good for running. Lots of squirrels but not a lot of people out today-about 1 person and 5 squirrels seen per half mile.

Saturday Jan 24, 2015 #

Event: OCIN TROL #7 - Live Oaks

Orienteering race (Live Oaks sprint) 14:40 [4] ** 2.4 km (6:07 / km) +3m 6:04 / km
spiked:16/16c shoes: X Talon 212

Orienteering 42:27 [3] *** 4.74 km (8:57 / km) +30m 8:41 / km
spiked:24/27c shoes: X Talon 212

Lots of controls on the green course.the campus was flat and rather easy, and the woods was also flat with lot of trails but no contours, which made for a weird OCIN meet.

Mapping/setting/control pickup 40:00 [1] *** 3.0 km (13:20 / km) +10m 13:07 / km
spiked:13/13c shoes: X Talon 212

OCIN_Live_Oaks_Jan_2015_0_Sprint - Splits

OCIN_Live_Oaks_Jan_2015_5_Green - Splits

Monday Jan 19, 2015 #

Orienteering 2:47:00 [3] **** 10.3 km (16:13 / km) +300m 14:09 / km
spiked:15/19c shoes: X Talon 212

Sunday Jan 18, 2015 #

Orienteering race 35:23 [4] *** 3.8 km (9:19 / km) +175m 7:34 / km
spiked:12/13c shoes: X Talon 212

Orange Y - Splits

Saturday Jan 17, 2015 #

Event: Georgia Navigator Cup / Southeast Interscholastics Championships

Orienteering race 34:13 [4] 4.1 km (8:21 / km) +170m 6:55 / km
spiked:11/12c shoes: X Talon 212

Orange Y - Splits

Wednesday Jan 14, 2015 #

Running-Road 12:00 [3] 1.4 mi (8:34 / mi) +14m 8:19 / mi
shoes: Asics GT 1000

Icy

Cycling 24:06 [4] 6.0 mi (4:01 / mi)

Gym bike

Treadmill 19:06 [3] 2.0 mi (9:33 / mi)
shoes: Asics GT 1000

Jog

Monday Jan 12, 2015 #

Running-Mixed 20:28 [3] 2.42 mi (8:27 / mi) +10m 8:21 / mi
shoes: Asics GT 1000

Some slushy and crackly ice- mystic bay and Northwoods.

Core/Strength 10:00 [3]

Saturday Jan 10, 2015 #

Event: OCIN TROL #6 - Harbin Park

Orienteering 54:05 [3] *** 5.6 km (9:39 / km) +150m 8:31 / km
spiked:10/12c shoes: X Talon 212

Green at Harbin park.

Running-Mixed 7:30 [2] 0.75 mi (10:00 / mi)
shoes: X Talon 212

Warmup

OCIN_Harbin_Jan_2015_5_Green - Splits

Thursday Jan 8, 2015 #

Treadmill 15:51 [3] 3.0 km (5:17 / km) +90m 4:36 / km
shoes: Asics GT 1000

First 1.5 at 6% grade! 2nd half flat.

Weights/strength 20:00 [3]

Core/Strength 10:00 [4]

Core and a little stretching

Tuesday Jan 6, 2015 #

Weights/strength 20:00 [3]

Erging 16:48 [4] 3.0 km (5:36 / km)

Relatively long and easy erg (for erging).

Sunday Jan 4, 2015 #

Orienteering 32:38 [4] *** 4.5 km (7:15 / km) +20m 7:06 / km
spiked:17/17c shoes: Asics GT 1000

Training run at NC on a course I made up. Weather: 34 degrees, light soft ice. Actually not too bad weather because the ice did not stick to gloves.

Saturday Jan 3, 2015 #

Event: ICO Eagle Creek East Score-O

Orienteering 1:17:00 [3] *** 5.5 mi (14:00 / mi) +50m 13:37 / mi
spiked:11/12c shoes: X Talon 212

Couldn't find 27 but came back early because of cold rain.

Mapping/setting/control pickup 40:00 [2] *** 2.67 km (15:00 / km) +10m 14:43 / km
spiked:5/6c shoes: Asics GT 1000

Some controls not on my score-o route.

Friday Jan 2, 2015 #

Walking 25:00 [1] 1.25 mi (20:00 / mi) +14m 19:19 / mi
shoes: Asics GT 1000

Thursday Jan 1, 2015 #

Orienteering 1:22:41 [3] *** 7.5 km (11:01 / km) +225m 9:35 / km
spiked:21/22c shoes: X Talon 212

Red course at Camp Timberhill. Rather easy course with a lot of green, contours, and trails.

1. N through field to 2nd trail on right, right turn to small RO, N 30m to control. 1:12

2. SE to creek, across creek, SE up ditch/reentrant to rootstock. 2:37

3. Short, straight NNE. 0:55

4. N 100 m along fence, then NE to control on sewer. 2:50

5. Down steep hill, across creek, into distinct open forest, N to depression. 2:30

6. Really thick leg up ride, through field, W on trail to other field, then down through brush to dry dish. 7:49

7. Down ditch a little, then over spur to trail. N on trail to ride, W on ride to rootstock on left. 4:01

8. W on trail, rootstock on left. 1:15

9. Continued W on trail, turned south onto another trail until huge steep valley, down slope and up other side to reentrant. 5:44

10. E through valley to trail, south on trail, W around RO, turned onto 2nd trail on right, E to parking lot, turned south onto track, control at billboard on left. 6:52

11. Back down track, right onto road, down through fight to distinct tree. 3:20

12. Back to road, followed road and trail continuation to veg boundary/trail, N on it to ditch junction, NE to control. 6:01

13. Across valley to trail followed it to pond, S from pond to trail, W on trail. 3:30

14. Long flat trail run, past two junctions, W along power line to reentrant. 5:56

15. Back along power line to trail, E on trail, once around the bend I could see the control on the R. 2:21

16. Down ditch, up huge hill, followed trail to earthworks, NE straight to ditch. This was the leg where I felt like going back, but I continued... 6:23

17. S past reentrant to reentrant. 2:15

18. W to trail, S on trail, W around RO, R onto 1st trail, followed it to bridge by cemetery. 5:29

19. Across RO to shallow reentrant. 1:22

20. Down reentrant to parking lot, R on road, L on road up into subdivision, NE through construction mud, along trail to field, through field to ditch. Map a little weird here but relocated and found control. 8:21

21. E on trail, S through field. 0:52

22. E through field to tree. 0:33

F. N through field.

Good navigation through the whole course.

Mapping/setting/control pickup 40:00 [3] ** 3.0 km (13:20 / km) +50m 12:18 / km
spiked:9/9c shoes: X Talon 212

OCIN_Timberhill_NYD_2015_6 Red - Splits

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