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Attackpoint - performance and training tools for orienteering athletes

Training Log: mikeminium

In the last 7 days:

activity # timemileskm+m
  weights / strength2 2:50:00
  orienteering2 2:16:28 8.13(16:47) 13.09(10:26) 10030c
  road running1 44:28 4.03(11:02) 6.49(6:51)
  walking2 30:00
  bicycling - stationary1 22:30
  Total6 6:43:26 12.16 19.58 10030c
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Friday Jan 18 #

9 AM

walking 20:00 [1]

Easy walking touring Etowah Mounds State Historic Site with the kids
2 PM

walking warm up/down 10:00 [1]

easy walking and jogging, 2 trips to the start area.
3 PM

orienteering race 41:53 [5] *** 3.9 km (10:44 / km) +100m 9:31 / km
13c shoes: Icebug 2016

Georgia Navigator Cup at McIntosh Reserve, Middle distance green course. Very clean run until control 7 which I bobbled slightly - saw the control but thought I was a reentrant too soon and went on, then had to return - 30 seconds to a minute lost. Blew #8 badly, probably a cost of 1:30 to 2:30, although it felt like longer. settled back down for clean spikes on 9, 10, 11. Going to 12, the edge of the marsh wasn't clear and I cut the corner of it, crossing the creek at the trail ford. The leg felt inefficient due to lack of comfort with where I was, and a straighter route might have been a little faster but also riskier with the uncertainty, and I did notice another runner struggling a bit with the green and the creek crossing, so probably didn't really lose more than a few seconds if any. The open field to 13 and uphill run to the finish tested my lack of fitness, but no mistakes, pushed very hard to the end.

Tuesday Jan 15 #

weights / strength (snow removal) 2:30:00 [4]

crusty heavy snow

Monday Jan 14 #

road running 44:28 [3] 4.03 mi (11:02 / mi)

Camino del Sol
miles:
11:00, 11:12, 10:59, 10:59

bicycling - stationary 22:30 [3]

weights / strength 20:00 [3]

Sunday Jan 13 #

orienteering race 1:34:35 [4] *** 9.19 km (10:18 / km)
17c shoes: Icebug 2016

GPHXO meet at Robbins Butte. 2 hour score-O. A shorter course than yesterday but hillier terrain, and more loose rock underfoot. Made one big mistake, thinking I had not yet been to 33 and going there a second time; that probably cost me about 7 minutes. Made a bobble on 20, going too far east and checking two parallel reentrants before ending up in the correct one, ugh.

Otherwise, a fun meet. Rain (!!!) the night before had packed the sand in the larger washes, and they were fast firm running, unlike the race the day before when following a major wash meant running in soft, loose sand.

Saw one jackrabbit, but no other wildlife.

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