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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O Joy

In the 7 days ending Jan 27:

activity # timemileskm+m
  Orienteering2 2:33:13 7.8(19:39) 12.55(12:12) 6629c
  run1 45:18 4.02(11:16) 6.47(7:00) 21
  mixed trail/road run1 41:36 3.04(13:41) 4.89(8:30) 29
  core/stretch1 10:00
  warm up/cool down1 6:01 0.28(21:20) 0.45(13:15)
  Total5 4:16:08 15.14 24.37 11629c

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Saturday Jan 27 #

1 PM

Orienteering (control pick up) 1:39:42 [2] 3.92 mi (25:26 / mi) +45m 24:33 / mi
11c shoes: X-Talon 212

Control pick up at Southwestway Park after the Cold-O. Walked wet trails in drizzle but fortunately the temperature was over 45oF.

Friday Jan 26 #

5 PM

mixed trail/road run 41:36 [3] 3.04 mi (13:41 / mi) +29m 13:18 / mi
shoes: NB 860v7

Mostly trail run with Rob in Cool Creek Park to enjoy the warm afternoon and check out the park as a potential map. Lots of up and down and slick trails still wet from the melted snow. The woods are pretty featureless and there isn't a lot of other interesting things in the park.

Monday Jan 22 #

6 PM

run 45:18 [3] 4.02 mi (11:16 / mi) +21m 11:05 / mi
shoes: NB 860v7

Y MF zone 2 run; warm enough to wear shorts and long sleeves.

warm up/cool down 6:01 [2] 0.28 mi (21:20 / mi)

7 PM

core/stretch 10:00 [1]

Sunday Jan 21 #

2 PM

Orienteering race 35:21 [3] ** 2.59 mi (13:39 / mi) +4m 13:35 / mi
9c shoes: X-Talon 212

OLOU GoGo Sunday series Advanced Course in Shawnee Park set by Laurie Bishop. Runners course that had a huge unmapped dirt pile and construction area between C3 and C4. I took the wrong gamble on the way around and ended up loosing 6 min.

Orienteering race 18:10 [3] * 1.29 mi (14:05 / mi) +16m 13:33 / mi
9c shoes: X-Talon 212

Shawnee Park short course. Easy open urban park runner's course.

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