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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mintore

In the 31 days ending Dec 31, 2017:

activity # timemileskm+mload
  Mapping3 10:40:58 9.13 14.7 253134.3
  Road running9 7:04:39 45.5(9:20) 73.23(5:48) 258120.4
  Orienteering5 6:15:12 24.28(15:27) 39.08(9:36) 79674 /119c62%146.5
  Control clearing/setup3 2:02:49 4.02(30:33) 6.47(18:59) 20229c14.1
  Cycling4 1:30:06 22.41(14.9/h) 36.07(24.0/h) 1321.2
  Trail running1 50:40 6.11(8:18) 9.83(5:09) 1814.7
  Walk2 39:11 1.98(19:48) 3.19(12:18) 243.9
  Warmup-down2 25:39 2.06(12:25) 3.32(7:43) 286.7
  Hiking2 21:1010.1
  Stretching2 20:003.5
  Erging1 5:30 0.75(7:23) 1.2(4:35)1.9
  Core!1 2:000.4
  Total25 30:17:54 116.25 187.09 159174 /148c50%477.7
  [1-5]25 30:08:12

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Sunday Dec 31, 2017 #

Event: OCIN New Year's Eve Night Orienteering
 
2 PM

Orienteering 1:12:23 [3] ** 5.13 mi (14:07 / mi) +39m 13:47 / mi
27c shoes: Saucony Guide 10 Late 2017

A goal met (1000c)! Terrain with some controls on a very out of date Marott Park map.

Cycling 16:06 [3] 2.2 mi (8.2 mph) +13m

Bloody cold ride on B's old mountain bike. It hasn't had air in its tires in about 10 years but it inflated. Went with soft tires so I would have a bit of traction. About 10 degrees F is cold enough that ski gloves don't really work for me with the wind chill of riding.

A second goal closed out!

Friday Dec 29, 2017 #

5 PM

Road running 1:32:29 [3] 10.07 mi (9:11 / mi) +70m 8:59 / mi
shoes: Saucony Guide 10 Late 2017

Walk 18:27 [1] 0.98 mi (18:50 / mi) +11m 18:13 / mi
shoes: Saucony Guide 10 Late 2017

Thursday Dec 28, 2017 #

2 PM

Mapping 2:52:12 [3] 6.03 mi (28:33 / mi) +73m 27:31 / mi

Tuesday Dec 26, 2017 #

4 PM

Walk 20:44 [1] 1.0 mi (20:44 / mi) +13m 19:55 / mi
shoes: Saucony Guide 10 Late 2017

Monday Dec 25, 2017 #

1 PM

Road running 49:18 intensity: (1:08 @0) + (4:03 @1) + (21:07 @2) + (23:00 @3) 5.73 mi (8:36 / mi) +13m 8:33 / mi
ahr:135 max:150 shoes: Saucony Guide 10 Late 2017

Saturday Dec 23, 2017 #

9 AM

Road running 53:05 intensity: (53 @0) + (2:01 @1) + (10:17 @2) + (33:35 @3) + (6:19 @4) 6.05 mi (8:46 / mi) +27m 8:39 / mi
ahr:142 max:162 shoes: Saucony Guide 10 Late 2017

Friday Dec 22, 2017 #

Mapping 6:00:00 [1]
shoes: Saucony Guide 10 Late 2017

Southwestway and Cottonwood Lakes, first pass

Wednesday Dec 20, 2017 #

Stretching 15:00 [2]

6 PM

Trail running 50:40 intensity: (40 @0) + (1:17 @1) + (16:13 @2) + (32:30 @3) 6.11 mi (8:18 / mi) +18m 8:13 / mi
ahr:133 max:148 shoes: Saucony Guide 10 Late 2017

Monday Dec 18, 2017 #

Cycling (indoor) 24:00 [2] 7.0 mi (17.5 mph)

6 PM

Road running 40:05 [3] 4.17 mi (9:37 / mi) +19m 9:29 / mi
shoes: Saucony Guide 10 Late 2017

Sunday Dec 17, 2017 #

1 PM

Control clearing/setup 7:08 [3] 0.13 mi (55:12 / mi) +2m 52:47 / mi

Saturday Dec 16, 2017 #

Event: ICO / OCIN TROL #5 - Bear Creek BSA Camp
 
3 PM

Orienteering 49:10 [3] 3.03 mi (16:13 / mi) +202m 13:27 / mi

Thursday Dec 14, 2017 #

11 AM

Control clearing/setup 1:41:01 [1] 3.08 mi (32:48 / mi) +188m 27:34 / mi
29c shoes: Saucony Guide 10 Late 2017

about a third of the time setting and back-checking

Wednesday Dec 13, 2017 #

Cycling (indoor) 27:00 [1] 7.0 mi (15.6 mph)

6 PM

Road running 34:54 [2] 3.23 mi (10:48 / mi) +19m 10:37 / mi
shoes: Saucony Guide 10 Late 2017

Sunday Dec 10, 2017 #

Event: OCIN TROL #4 - Miami Univ Ecology Research Center
 
12 PM

Orienteering race 1:37:35 [3] *** 6.73 mi (14:30 / mi) +152m 13:33 / mi
spiked:19/24c shoes: Blue Xtalon 2017

Orienteering race 22:29 [4] ** 2.19 mi (10:16 / mi) +37m 9:46 / mi
spiked:13/14c shoes: Blue Xtalon 2017

Control clearing/setup 14:40 [1] 0.81 mi (18:06 / mi) +12m 17:18 / mi
shoes: Blue Xtalon 2017


OCIN_MU_Ecology_Research_Center_Dec_2017_2 Yellow - Splits

OCIN_MU_Ecology_Research_Center_Dec_2017_6 Red - Splits

Saturday Dec 9, 2017 #

8 AM

Warmup-down 5:34 [1] 0.53 mi (10:30 / mi)
shoes: Saucony Guide 10 Late 2017

Road running 1:16:21 [2] 7.54 mi (10:08 / mi) +52m 9:55 / mi
shoes: Saucony Guide 10 Late 2017

Wednesday Dec 6, 2017 #

Cycling (indoor) 23:00 [3] 10.0 km (26.1 kph)

5k at 10
5k at 12

Hiking (Stairmaster) 10:40 [4]

1200

Erging 5:30 [3] 1.2 km (4:35 / km)

Monday Dec 4, 2017 #

Stretching 5:00 [1]

Hiking (Stairmaster) 10:30 [3]

1000 steps

Core! 2:00 [2]

4 planks
6 PM

Road running 39:36 intensity: (3:34 @0) + (8:04 @1) + (19:39 @2) + (8:19 @3) 4.14 mi (9:34 / mi) +21m 9:25 / mi
ahr:130 max:150 shoes: Saucony Guide 10 Late 2017

Sunday Dec 3, 2017 #

10 AM

Warmup-down 14:09 [3] 0.94 mi (14:59 / mi) +14m 14:21 / mi

Orienteering race 53:30 [4] *** 4.97 km (10:45 / km) +100m 9:47 / km
spiked:19/23c shoes: Blue Xtalon 2017

OINK Middle 3 AJ Jolly Red 4.5 km
Meet 32 Race 52

Warmup-down 5:56 [2] 0.59 mi (10:03 / mi) +14m 9:21 / mi
shoes: Blue Xtalon 2017

Orienteering 25:43 [2] **** 0.93 mi (27:39 / mi) +78m 21:55 / mi
spiked:6/9c shoes: Blue Xtalon 2017

run of the first 9 Blue controls, better control in the green but still a bit shaky on 2 controls

Road running 10:20 [3] 1.08 mi (9:34 / mi) +27m 8:53 / mi
shoes: Blue Xtalon 2017

3 PM

Mapping 1:48:46 [3] 3.1 mi (35:04 / mi) +180m 29:43 / mi


OCIN_OINK_Sunday_AJ_Jolly_December_2017_6 Red - Splits

Saturday Dec 2, 2017 #

12 PM

Orienteering race 54:22 [3] *** 3.18 mi (17:06 / mi) +189m 14:26 / mi
spiked:17/22c shoes: Blue Xtalon 2017

OINK Middle 2 Red 4.4 km
Meet 32 Race 51

OCIN_OINK_Camp _Ernst_December_2017_6 Red - Splits

Friday Dec 1, 2017 #

Event: OCIN TROL / OINK! (Winter Pig National Event)
 
7 PM

Road running 28:31 intensity: (3:27 @0) + (56 @1) + (20 @2) + (17:39 @3) + (6:09 @4) 3.49 mi (8:10 / mi) +12m 8:05 / mi
ahr:136 max:162 shoes: Saucony Guide 10 Late 2017

Gentle run to loosen up.

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