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Training Log: 'Bent

In the last 7 days:

activity # timemileskm+m
  Running3 2:38:00 1.23 1.98 29
  Orienteering1 53:14 4.73(11:16) 7.61(7:00) 69
  Strength1 50:00
  Total3 4:21:14 5.96 9.59 98
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Wednesday Jan 18 #

Strength 50:00 [2]

Easy workout 2 + rehab. I had a sore neck since some tricky work yesterday.

Running (Microspikes) 1:08:00 [3]
shoes: Saucony Razor

Too nasty out for studded shoes, so on with the Kahtoolas. Didn't do much extra beyond the normal commute in the grey drizzle and ice with AD.

The rain let up for the late run home at least, and all the ice fell off the branches.

Tuesday Jan 17 #

Running 1:15:00 [3]
shoes: La Sportiva Crossover GTX

Run in with BZdog in rain on crusty ice. Much slipperier for the return- running on hard lumpy ice in the rain by headlamp- lovely.
At least the big boy was amused sniffing things that are thawing out under the snow.

Sunday Jan 15 #

10 AM

Orienteering race 53:14 intensity: (16:06 @3) + (26:50 @4) + (10:18 @5) 7.61 km (7:00 / km) +69m 6:42 / km
ahr:171 max:209 shoes: Saucony Razor

TOC O-cup Claireville.
Icy conditions on trails but not much snow in the bush.
I did some extra distance in the first box as I thought the river crossing was forbidden, but came out in 3rd place behind Hans and Andre.
I was with them to the second box, but decided to do my own thing, and promptly wasted 6 minutes not finding b and having to run to a farther control and back, but at least it was *my* error, not due to following a crowd.

The rest went fine, and I enjoyed navigating myself at a speed where I can read the map.
I did give my bad hamstring a painful yank on a misstep.
Decent course, good venue.
Nice brewpub lunch after.

Running warm up/down 15:00 [1] 1.98 km (7:34 / km) +29m 7:03 / km
ahr:127 max:159

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