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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 7 days ending Dec 10:

activity # timemileskm+m
  orienteering2 3:00:24 13.82(13:03) 22.25(8:07) 17837c
  strength/stretching3 1:10:00
  biking1 1:10:00 15.7(13.5/h) 25.27(21.7/h)
  running2 19:00 1.75(10:52) 2.82(6:45)
  Total5 5:39:24 31.27 50.33 17837c
averages - sleep:7

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Saturday Dec 9 #

9 AM

orienteering race 1:50:24 [3] ** 14.2 km (7:46 / km) +178m 7:19 / km
30c shoes: Salomon XT Wings 3

Ft Leavenworth Frosty 40 & Tinsel 20. Signed up for the 40, but went to 30 control points. Knew I had to avoid going up into the hilly woods and just finish - smart choice. Still cramping up in the feet afterwards. After orienteering at Ft Leavenworth, nice to use the showers at Gruber Gym.
Windy> Temp was about 35F, but it was cold today. Not a technical course, but good to get in some miles today. Equivalent of 8.9 miles today.

strength/stretching warm up/down 10:00 [1]

a short jog and leg swings. Then easy run to first two controls.

Thursday Dec 7 #

6 AM

strength/stretching (Dog Days) 30:00 [1]
slept:7.0

calisthenics with Red Dog at the Comm. Bldg. Then lat machine and rowing in the weight room.

running 7:00 [2] 0.75 mi (9:20 / mi)

12 laps around the gym
10 AM

orienteering 1:10:00 [2] ** 5.0 mi (14:00 / mi)
7c shoes: Salomon XT Wings 3

Clinton Overlook Park - ran the long course Mary set for the Thanksgiving Day weekend (no control markers,of course). First chance to do an O' run now that groin strain has abated.

Not exactly efficient route choices, but glad I was able to be out running and not having injury issues. Times and distance approx as Garmin recorded not from the start but from pt 1 to the finish.

Tuesday Dec 5 #

6 AM

strength/stretching (Dog Days) 30:00 [1]
slept:7.0

At Comm. Bldg. Ken Baldwin led workout. In the middle of calisthenics, walk/jog/ran 1 mile (16 laps around basketball court).

running (walking/running) 12:00 [2] 1.0 mi (12:00 / mi)
shoes: Hoka One One

Monday Dec 4 #

10 AM

biking (road bike) 1:10:00 [3] 15.7 mi (13.5 mph)
slept:7.0 shoes: Specializes Sport MTB

To Clinton T and back (out via Martin Park Rd, back by FSHS). Temp:65F, gusty from the SW, sunny. Probably last warm day as temps drop tomorrow.
Felt good on the ride; still testing what I can/cannot do as I get back in shape.

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