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Training Log Archive: Rhombus

In the 7 days ending Aug 19, 2018:

activity # timemileskm+m
  Cycling3 4:40:28 66.19(14.2/h) 106.53(22.8/h) 310
  Orienteering3 3:17:37 16.01(12:20) 25.77(7:40) 405
  Running3 1:50:43 10.14(10:55) 16.31(6:47) 102
  Total7 9:48:48 92.34(6:23) 148.61(3:58) 817
  [1-5]7 9:48:24

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MoTuWeThFrSaSu

Sunday Aug 19, 2018 #

10 AM

Running warm up/down (Mixed surface) 12:25 intensity: (17 @0) + (12:08 @1) 1.5 km (8:18 / km) +29m 7:35 / km
ahr:125 max:145 shoes: VJ Integrator 17

Orienteering race (Middle) 42:41 intensity: (1:06 @1) + (8:03 @2) + (27:23 @3) + (6:09 @4) 5.26 km (8:07 / km) +107m 7:22 / km
ahr:174 max:186 shoes: VJ Integrator 17

I went into this race with the goal of keeping it clean. One, because I wanted to avoid another disaster like yesterday and two, because Jeff mentioned that the winner of the middle would be the one who made the fewest mistakes. After my experiences in Finland I knew I could do that so I started off super slow and careful being sure to maintain 100% throughout. Took my time to plan at each control but was able to keep that focus for the entire race and even could push a bit physically. Came out with a clean race and a 4th place finish just a few minutes behind Anton, Greg, and Eric. Very pleased with myself so now I have some confidence for the relay tomorrow :)

Running warm up/down (Trail) 5:00 intensity: (3:40 @1) + (1:20 @2) 0.98 km (5:05 / km)
ahr:155 max:164 shoes: VJ Integrator 17

So dusty... Like running on the moon (not like I know what that feels like)

Saturday Aug 18, 2018 #

12 PM

Running warm up/down (Trail) 34:24 intensity: (31:07 @1) + (3:17 @2) 3.16 km (10:53 / km) +25m 10:28 / km
ahr:127 max:166 shoes: VJ Integrator 17

Orienteering race (Long) 1:53:09 intensity: (2:56 @1) + (7:38 @2) + (45:31 @3) + (57:04 @4) 15.68 km (7:13 / km) +255m 6:40 / km
ahr:178 max:189 shoes: VJ Integrator 17

Disappointing and frankly embarassing race today, I think I was just too excited and so didn't do proper navigating. First half actually wasn't bad but it totally fell apart after the spectator. I should have been able to be clean through the super detailed terrain but I was not focused at all.

Friday Aug 17, 2018 #

Event: NAOC 2018
 
1 PM

Orienteering (Model) 41:47 intensity: (23:56 @1) + (13:50 @2) + (4:01 @3) 4.83 km (8:39 / km) +43m 8:17 / km
ahr:153 max:179 shoes: VJ Integrator 17

Farting around the model, had a tough time interpreting the contours :/

Thursday Aug 16, 2018 #

7 AM

Cycling (Road) 1:34:34 intensity: (1:30:34 @1) + (4:00 @2) 37.13 km (23.6 kph) +85m
ahr:142 max:163 shoes: Giant Contend SL (Penelope)

Nice ride down the canal along the river and back through the experimental farm before flying to Yukon!!

Wednesday Aug 15, 2018 #

10 AM

Cycling (Road) 1:38:30 intensity: (7 @0) + (1:38:23 @1) 37.76 km (23.0 kph) +130m
ahr:134 max:158 shoes: Nike Zoom Pegasus 33

Lovely ride to the aviation and space museum

Tuesday Aug 14, 2018 #

7 PM

Running (Mixed surface) 58:54 intensity: (55:29 @1) + (3:24 @2) + (1 @3) 10.67 km (5:31 / km) +48m 5:24 / km
ahr:148 max:168 shoes: Nike Zoom Pegasus 33

Nice run with one of the Carleton track lads, planning the rookie party

Monday Aug 13, 2018 #

9 AM

Cycling (Road) 1:27:24 intensity: (1:26:37 @1) + (47 @2) 31.64 km (21.7 kph) +96m
ahr:140 max:162 shoes: Giant Contend SL (Penelope)

Feeling better, finally

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