Training Log Archive: mintoreIn the 7 days ending Jan 16, 2016:
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Saturday Jan 16, 2016 #
Event: Georgia Navigator Cup 2016
10 AM
Orienteering race 1:37:22 [4] *** 10.02 km (9:43 / km) +206m 8:48 / km
spiked:17/25c shoes: Luath Blue XTalon 212s
GNC, Red 8.2 km
Meet 3, course 3
A standard first day, pretty unfocused and huge mistakes on C7 and C14. Apparently the first was a parallel error caused by the high lake flooding one of the stream junctions. I compounded it by correcting right rather than left. The second I must have just missed the bag and corrected downstream rather than the more sensible upstream near the two black xs. Nice woods and a fun course with a strange short, complicated finish.
Meet 3, course 3
A standard first day, pretty unfocused and huge mistakes on C7 and C14. Apparently the first was a parallel error caused by the high lake flooding one of the stream junctions. I compounded it by correcting right rather than left. The second I must have just missed the bag and corrected downstream rather than the more sensible upstream near the two black xs. Nice woods and a fun course with a strange short, complicated finish.
Wednesday Jan 13, 2016 #
Treadmill 20:00 [3] 2.47 mi (8:06 / mi) +120m 7:02 / mi
shoes: Saucony Guide 8 - 2016
Treadmill (stairmaster) 10:03 [4]
13/14 hills
54 flights
54 flights
Erging 4:45 [3] 1.0 km (4:45 / km)
Monday Jan 11, 2016 #
Treadmill (stairmaster) 10:00
a standard stairmaster.
This was hard work and the speed seemed to go up dramatically between level 13 and 14. It will take some practice if I want to do the higher rate and not end up in a heap.
50 flights
This was hard work and the speed seemed to go up dramatically between level 13 and 14. It will take some practice if I want to do the higher rate and not end up in a heap.
50 flights
Cycling (indoor) 15:00 4.7 mi (18.8 mph)
Erging 8:53 [4] 2.0 km (4:27 / km)
7:17 to the mile.
averaged 25 spm; hard work
averaged 25 spm; hard work
Weights 5:00 [3]
7 PM
Road running 8:17 [3] 1.1 mi (7:31 / mi)
shoes: Saucony Guide 8 - 2016
icy/slippery nip home
Road running 8:18 [3] 1.1 mi (7:32 / mi)
8 PM
Note
still achy from Saturday's falls. Sprawling is not getting easier.