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Training Log Archive: mintore

In the 7 days ending Feb 25, 2018:

activity # timemileskm+mload
  Road running2 2:06:02 14.43(8:44) 23.22(5:26) 7432.6
  Orienteering2 1:21:00 5.65(14:20) 9.1(8:54) 47613 /16c81%28.4
  Stretching4 1:00:006.0
  Trail running1 42:38 4.69(9:05) 7.55(5:39) 11815.1
  Warmup-down2 5:05 0.46(11:05) 0.74(6:53) 630.9
  Total10 5:14:45 25.23 40.6 73113 /16c81%82.9
  [1-5]10 5:12:32

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MoTuWeThFrSaSu

Sunday Feb 25, 2018 #

Stretching 15:00 [1]

5 PM

Trail running 42:38 intensity: (1:19 @0) + (38 @1) + (9:52 @2) + (21:53 @3) + (8:56 @4) 4.69 mi (9:05 / mi) +118m 8:26 / mi
ahr:141 max:163 shoes: Saucony Guide 10 Late 2017

Saturday Feb 24, 2018 #

Event: OCIN TROL Mt Airy Forest
 

Stretching 20:00 [1]

12 PM

Warmup-down 2:21 [1] 0.18 mi (13:02 / mi) +58m 6:31 / mi
shoes: Inov 340 Pair #2

Orienteering race 47:08 [3] ** 5.3 km (8:54 / km) +326m 6:48 / km
spiked:13/16c shoes: Inov 340 Pair #2

Meet 10 Race 12
Mount Airy Red 7.0 km

Fun terrain. A bit slippery on the steep hills but pretty neat. The sinkholes could be quite challenging if the courses could avoid the pretty numerous trails and roads.

Running was not very consistently paced but this may have helped my navigation. Read ahead more and felt better about most of my route choics.
1 PM

Orienteering race 33:52 [3] 3.8 km (8:55 / km) +150m 7:27 / km
shoes: Inov 340 Pair #2

time when Garmin was off
6 PM

Warmup-down 2:44 intensity: (33 @0) + (23 @1) + (18 @2) + (1:30 @3) 0.28 mi (9:49 / mi) +5m 9:16 / mi
ahr:96 max:136


OCIN_Mt_Airy_Feb_2018_6 Red - Splits

Wednesday Feb 21, 2018 #

Stretching 20:00 [1]

Stretching at PT and scraping. Had him put some effort into it as I would rather PT be un-fun and running to be fun. Scraping is tickles versus what rolling can be.
7 PM

Road running 32:57 intensity: (21 @0) + (2:09 @1) + (27:20 @2) + (3:07 @3) 3.73 mi (8:50 / mi) +13m 8:44 / mi
ahr:131 max:140 shoes: Saucony Guide 10 Late 2017

34 and raining, feels like 27. This actually wasn't terrible because I was able to put on clothes that kept me dry for the first mile or so. Then I was in the open and, while wetter, I was making some heat. Kept it to the planned intensity.

Monday Feb 19, 2018 #

Stretching 5:00 [1]

6 PM

Road running 1:33:05 intensity: (45:00 @2) + (48:05 @3) 10.7 mi (8:42 / mi) +61m 8:33 / mi
shoes: Saucony Guide 10 Late 2017

Felt as burnt at the start of this as the previous week so my expectation was the same result. Foot was not much better but didn't require mid-run stretching and my endurance was a few miles better; offsetting this was that I went intentionally slower and had no GU to provide any boost later in the run. Added a bit of distance to keep moving ahead.

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