Training Log Archive: mintoreIn the 7 days ending Dec 14, 2019:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
| |||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||
Saturday Dec 14, 2019 #
11 AM
Orienteering race 1:53:47 *** 10.36 km (10:59 / km) +319m 9:31 / km
ahr:140 max:168 18c shoes: VJ Falcon 6
Thursday Dec 12, 2019 #
4 PM
Hiking 2:22:54 5.08 mi (28:07 / mi) +235m 24:35 / mi
ahr:107 max:160
Tuesday Dec 10, 2019 #
6 PM
Treadmill (uphill) 30:00 2.5 mi (12:00 / mi) +400m 8:01 / mi
ahr:135 max:166 shoes: Saucony Guide 2019
Core! 8:16
ahr:95 max:114
Stretching 3:20 0.02 mi (2:47:38 / mi)
ahr:86 max:98
Sunday Dec 8, 2019 #
Note race***
15c shoes: VJ Falcon 6
Meet 34 Race 63
Middle Creek Red 5.8 k
Excellent course and woods. Ate the ground on the first ruined fence before control 1, as I was saying to myself "That ruined fence should be right about, ooof!". A bit slow on the first 5 or 6, mostly not choosing quite straight or agressive enough lines, usually ending with 10-15 s of adjusting in the circle to the control. For the long leg, I chose to go through the middle. I had a 45 s problem at the beginning as I confused myself gettting to the correct E/W trail, continued up the trail next to the stream cutting off at the long bent ditch. To be safe, I climbed up and ran out the trail all the way to the junction above the hunter's stand. This probably cost 90 s in extra distance but made for a safe direct finish. 30 more seconds at the end by aiming slightly too high. The popular routes with less climb were too long and all went out of bounds, so I didn't give them much thought. The remainder of the course was straightforward with a long, enjoyable run above the creek.
Middle Creek Red 5.8 k
Excellent course and woods. Ate the ground on the first ruined fence before control 1, as I was saying to myself "That ruined fence should be right about, ooof!". A bit slow on the first 5 or 6, mostly not choosing quite straight or agressive enough lines, usually ending with 10-15 s of adjusting in the circle to the control. For the long leg, I chose to go through the middle. I had a 45 s problem at the beginning as I confused myself gettting to the correct E/W trail, continued up the trail next to the stream cutting off at the long bent ditch. To be safe, I climbed up and ran out the trail all the way to the junction above the hunter's stand. This probably cost 90 s in extra distance but made for a safe direct finish. 30 more seconds at the end by aiming slightly too high. The popular routes with less climb were too long and all went out of bounds, so I didn't give them much thought. The remainder of the course was straightforward with a long, enjoyable run above the creek.
12 PM
Warmup-down 5:47 0.43 mi (13:32 / mi) +2m 13:21 / mi
ahr:111 max:131
Orienteering race 1:06:06 *** 6.86 km (9:38 / km) +180m 8:31 / km
ahr:144 max:169 shoes: VJ Falcon 6
Middle creek race track and data
Control clearing/setup 37:39 1.65 mi (22:49 / mi) +28m 21:40 / mi
ahr:119 max:151 7c shoes: VJ Falcon 6