Training Log Archive: spinnerIn the 7 days ending Mar 30, 2015:
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Monday Mar 30, 2015 #
Cycling - Stationary 30:00 [1]
Sunday Mar 29, 2015 #
10 AM
Orienteering race 39:02 4.89 km (7:59 / km) +191m 6:41 / km
ahr:146 max:187 shoes: Inov-8 X-Talon 212 2014
US champs middle at Carter Caves States Park. not a very technical course. first half was in bland hillside, so it was just compass. second half was more interesting as it went around the cliffs but was still simple navigation. made a hook on 12 and a 1min mistake on 13 but the rest was clean. legs were dead from yesterday so climbing the hills in the end were very slow.
Running warm up/down 20:00 [2]
Saturday Mar 28, 2015 #
10 AM
Orienteering race 1:22:48 10.93 km (7:35 / km) +427m 6:20 / km
ahr:154 max:198 shoes: Inov-8 X-Talon 212 2014
US champs long at Carter Caves State Park. the woods were thicker and less rocky than I was expecting. the first 2/3 of the course was a bit bland and very thorny. the last part of the course was nicer and went through a more rocky area similar to the model map. I had an alright race. made some hooks and over-shot a couple of controls but no big mistakes.
Running warm up/down 20:00 [2]
Friday Mar 27, 2015 #
3 PM
Orienteering race 22:00 4.33 km (5:05 / km) +58m 4:46 / km
ahr:169 max:188 shoes: Asics GEL-FujiRacer 3
US champs sprint at Morehead State University. fun course but it was way to long for a sprint. I had a good race. legs felt good but didn't feel completely recovered from Europe. made some small route-choice mistakes as well got caught by one of the traps.
Running warm up/down 20:00 [2]
Wednesday Mar 25, 2015 #
6 PM
Running 1:09:58 13.76 km (5:05 / km) +67m 4:58 / km
ahr:146 max:188 shoes: Saucony Ride 6
OOC running training. did a dog-bones style exercise with line-o legs. ran with Robbie at an easy steady pace.