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Training Log Archive: mintore

In the 7 days ending Feb 3, 2019:

activity # timemileskm+mload
  Road running5 2:57:46 19.25 30.98 9649.8
  Cycling2 55:30 18.75(20.3/h) 30.18(32.6/h)17.5
  Orienteering1 52:16 4.64(11:16) 7.47(7:00) 1814 /24c58%17.5
  Stretching3 44:076.9
  Core!2 17:404.9
  Weights1 15:003.0
  Warmup-down1 5:42 0.62(9:09) 1.0(5:41) 30.7
  Total11 6:08:01 43.26 69.63 11614 /24c58%100.3
  [1-5]11 6:00:38

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MoTuWeThFrSaSu

Sunday Feb 3, 2019 #

5 PM

Road running 1:17:48 intensity: (3:49 @1) + (21:04 @2) + (52:26 @3) + (29 @4) 9.18 mi (8:28 / mi) +58m 8:19 / mi
ahr:139 max:152 shoes: Saucony Guide 2018

Cozy running temp, just enough light to get a bit longer run in.

Saturday Feb 2, 2019 #

Event: OCIN TROL / WARS #9 - Armco Park
 
1 PM

Warmup-down 5:42 intensity: (1:25 @0) + (3:16 @1) + (1:01 @3) 0.62 mi (9:09 / mi) +3m 9:02 / mi
ahr:104 max:126

Orienteering race 52:16 intensity: (4:30 @1) + (12:12 @2) + (26:49 @3) + (8:45 @4) ** 7.47 km (7:00 / km) +18m 6:55 / km
ahr:143 max:163 spiked:14/24c shoes: Inov-8 200s

Meet 6 Race 7
Armco Park Red 6.4k/125 m

I don't remember having run here before. For the most part, fast running in very easy terrain with pretty visible control placements. Liked controls 4, 7-9 and 21 and the options to 14. Navigation was pretty lame today for any of the forest controls, didn't use my compass in a disciplined way.

Didn't hit start on my watch at the beginning so the control locations are all shifted by 18 seconds.
9 PM

Core! 9:20 [3] 0.0 mi

added arm touch plank

OCIN_Armco_Park_Feb_2019_6 Red - Splits

Thursday Jan 31, 2019 #

Weights 15:00 [2]

10 AM

Stretching 25:00 [2]

pt appt
7 PM

Cycling (spin bike) 25:30 intensity: (3:31 @1) + (9:03 @2) + (11:41 @3) + (1:15 @4) 8.75 mi (20.6 mph)
ahr:139 max:154

Road running 12:36 intensity: (5:51 @0) + (4:44 @1) + (45 @2) + (1:16 @3)
ahr:101 max:137

Wednesday Jan 30, 2019 #

Cycling (spin bike) 30:00 [3] 10.0 mi (20.0 mph)
ahr:120 max:153

11 AM

Road running 16:43 [2] 1.76 mi (9:30 / mi)
shoes: Saucony Guide 2018

A gentle trail run around the lake. Pretty nippy but with 4 layers, I was lots warm except for a bit of my face. -9 and 12 mph wind but not constantly. This is about -29F for wind chill. Reminded me that I don't like it this cold but also that it can be done.
9 PM

Stretching 8:13 [1]

Tuesday Jan 29, 2019 #

7 PM

Road running 19:29 intensity: (1:50 @1) + (15:15 @2) + (2:24 @3) 2.23 mi (8:44 / mi) +18m 8:31 / mi
ahr:133 max:142 shoes: Saucony Guide 2018

definitely below zero running into the wind. Not too bad otherwise.
Knee was a bit of a bother

Monday Jan 28, 2019 #

5 PM

Road running 51:10 intensity: (7 @0) + (20 @1) + (6:40 @2) + (39:29 @3) + (4:16 @4) + (18 @5) 6.08 mi (8:25 / mi) +19m 8:20 / mi
ahr:143 max:168 shoes: Saucony Guide 2018

Made a good choice to run earlier rather than later. It was a drizzly 35 degrees at the beginning and I got a solid 2 miles in before the wind really picked up and another mile or two before it switched to snow. The wind was pretty unpleasant on bare legs.

Core! 8:20 [2]

Stretching 10:54 [1]

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