Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mintore

In the 7 days ending Dec 13, 2015:

activity	#	time	miles		km		+m				load
Mapping	1	4:00:00
Orienteering	2	1:47:06	8.92	(12:00)	14.36	(7:28)	160	45 /	51c	88%	45.0
Cycling	1	1:06:47	15.24	(13.7/h)	24.53	(22.0/h)	36				24.4
Track	1	38:56	3.31	(11:47)	5.32	(7:19)	5				9.8
Jog	1	35:37	3.36	(10:36)	5.41	(6:35)	15				5.1
Control clearing/setup	1	22:18	1.0	(22:21)	1.61	(13:53)			7c		2.2
Stretching	1	10:00									3.5
Warmup-down	2	10:00									2.3
Core!	1	5:00									1.8
Total	9	8:55:44	31.83		51.22		216	45 /	58c	77%	94.0
[1-5]	8	4:55:44

5:06

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Sunday Dec 13, 2015 #

Mapping 4:00:00 [0]

Completing the software for analyzing club score-O meets (logged about 1/8 time from past few weeks). Processing orthophotography for Skiles/Belzer.

4 PM

Cycling 1:06:47 15.24 mi (13.7 mph) +36m

helping A get through his final miles. Easy enough to do on an unseasonable December day.

Saturday Dec 12, 2015 #

Event: OLOU - Orienteering at Crooked Creek

Event: OCIN TROL #4 - Forest Run

Note

just realized that my controls goal apparently only counts racing controls. Looks like I am going to be within 10 unless I pooch the night-o next week. I had thought control pickup was counting, so I feel much happier with being even this close.

11 AM

Warmup-down 5:00 [3]

12 PM

Orienteering race 1:11:00 *** 9.24 km (7:41 / km) +131m 7:11 / km
spiked:23/28c shoes: Luath Blue XTalon 212s

Forest Run TROL #3 Red 72 km
Meet 29, course 45-47

Enjoyed Gabe's new map. Different from many Cinti maps with many fields. Messed up 17 and 18; went S from the first making a 90 degree error but rapidly fixing it and running w/o thinking along the edge of the field blowing past the actual trail cutoff next to the viewing tower. Really painful coming down the hill to 25 (temperature was weirdly shorts weather, thistles and briars disagreed). Given that I mentioned Jesus going down the hill much more than I should have, even for the holidays, I decided to go around to 26. All in all, the nav was fairly straightforward and I was mostly on. Both 17 and 18 were map contact errors. I ran intervals on Wednesday and need to do this more so I can pound the trails a bit faster.

1 PM

Orienteering race 23:06 2.9 km (7:58 / km)
spiked:9/10c shoes: Luath Blue XTalon 212s

2nd course Brown 2.5 km
Forgot to turn on garmin (distance estimated). And was having a quickish run until I skipped the go control. Went back to finish properly, so the go split includes download time, decision to go back, and running to the control roundtrip.

Orienteering race 13:00 ** 2.22 km (5:51 / km) +29m 5:29 / km
spiked:13/13c shoes: Luath Blue XTalon 212s

3rd course, white 2.0 km
Trying to get the controls goal met. Legs good for first 40%, pretty much dead for the remainder.

3 PM

Control clearing/setup 22:18 [1] 1.61 km (13:53 / km)
7c shoes: Luath Blue XTalon 212s

picked up 7 controls.

OCIN_Forest_Run_Dec_2015_1 White - Splits

OCIN_Forest_Run_Dec_2015_4 Brown - Splits

OCIN_Forest_Run_Dec_2015_6 Red - Splits

Wednesday Dec 9, 2015 #

Warmup-down 5:00 [1]

Core! 5:00 [3]

Stretching 10:00 [3]

6 PM

Track 25:24 [2] 1.75 mi (14:31 / mi)
shoes: Saucony Guide 8

Accidentally picked up two different shoes this morning, fortunately one for each foot. Did some mix and matching of inserts to make the drops close.

Partial track of some intervals, not so quick and with long recoveries. Hanging out with B's running group

Track 13:32 [3] 1.56 mi (8:42 / mi) +5m 8:37 / mi
shoes: Saucony Guide 8

2nd set of intervals.

Noticed the sole was coming off of my better pair of runners. Looks like 452 miles will be about it.

Monday Dec 7, 2015 #

7 PM

Jog 35:37 3.36 mi (10:36 / mi) +15m 10:27 / mi
shoes: Saucony Guide 8

Jog with B, nice night and happy to have company.

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