Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mintore

In the 7 days ending Nov 30, 2015:

activity	#	time	miles		km		+m				load
Orienteering	3	2:12:21	11.92	(11:06)	19.19	(6:54)	263	62 /	70c	88%	56.9
Walk	1	1:26:41	3.14	(27:36)	5.05	(17:09)	31				8.7
Trail running	1	1:20:12	6.23	(12:52)	10.03	(8:00)	113				28.1
Road running	2	1:18:24	9.66	(8:07)	15.54	(5:03)	75				33.5
Cycling	1	1:05:00	14.0	(12.9/h)	22.53	(20.8/h)					21.5
Control clearing/setup	1	12:36	0.72	(17:27)	1.16	(10:51)	15		5c		1.3
Core!	1	5:00									1.8
Total	8	7:40:14	45.67		73.5		497	62 /	75c	82%	151.7

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Monday Nov 30, 2015 #

Cycling 1:00:00 [3] 13.0 mi (13.0 mph)

hill routine on gym bike (7--22)

Cycling 5:00 [1] 1.0 mi (12.0 mph)

cool down

Core! 5:00 [3]

Sunday Nov 29, 2015 #

Event: OCIN TROL #2 - Miami Univ. Western Campus

12 PM

Orienteering race 51:54 *** 7.26 km (7:09 / km) +91m 6:44 / km
spiked:17/23c shoes: Luath Blue XTalon 212s

Miami Univ. Western Woods TROL #2 Red 5.7 km
Meet 28, course 41-44

Fighting hard to get to my control goal, I ran 4 courses. They were all different enough so it remained fun except for the drained feeling in my legs from several days of running. More sadly, my brain did not turn on for the red course until about 10 controls in. The first leg was a serious compass error drifting into the wrong reentrant.

1 PM

Orienteering race 31:32 [3] ** 4.58 km (6:53 / km) +64m 6:26 / km
spiked:19/19c shoes: Luath Blue XTalon 212s

Orange 3.8 km

Orienteering race 36:31 *** 5.34 km (6:50 / km) +69m 6:25 / km
spiked:13/15c shoes: Luath Blue XTalon 212s

Green 4.3 km

2 PM

Orienteering race 12:24 [3] * 2.01 km (6:11 / km) +39m 5:38 / km
spiked:13/13c shoes: Luath Blue XTalon 212s

White, 1.9 km

3 PM

Control clearing/setup 12:36 [1] *** 0.72 mi (17:27 / mi) +15m 16:24 / mi
5c shoes: Luath Blue XTalon 212s

OCIN_MUWW_Nov_2015_1 White - Splits

OCIN_MUWW_Nov_2015_3 Orange - Splits

OCIN_MUWW_Nov_2015_5 Green - Splits

OCIN_MUWW_Nov_2015_6 Red - Splits

Saturday Nov 28, 2015 #

Walk 1:26:41 [1] 3.14 mi (27:36 / mi) +31m 26:47 / mi
shoes: Saucony Guide 8

Went to the Giant's cauldron and potholes with OJoy and Aragorn. Then A and I ran away. This segment includes looking for a very overgrown side-loop of the Bruce trail (blue markings slapped on trees by a torched lunatic with wandering through the woods with a can of paint).

Trail running 1:20:12 [3] 6.23 mi (12:52 / mi) +113m 12:11 / mi
shoes: Saucony Guide 8

Bruce trail running -- very rocky and windy. Garmin's distance is likely a big underestimate.

Friday Nov 27, 2015 #

4 PM

Road running 24:18 [4] 3.15 mi (7:43 / mi) +28m 7:31 / mi
shoes: Saucony Guide 8

A hard street run in a very cold N wind with A.

Wednesday Nov 25, 2015 #

5 PM

Road running 54:06 [3] 6.51 mi (8:19 / mi) +47m 8:08 / mi
shoes: Saucony Guide 8

Blowing off some car stiffness getting to Canada.

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