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Training Log Archive: mintore

In the 7 days ending Jun 8:

activity # timemileskm+mload
  Cycling2 3:37:47 61.17(16.9/h) 98.44(27.1/h) 19939.2
  Orienteering1 1:15:11 4.77(15:46) 7.68(9:48) 12742c18.8
  Control clearing/setup1 1:07:55 2.51(27:05) 4.04(16:50) 388c11.0
  Road running1 46:00 4.59(10:01) 7.39(6:14) 3216.4
  Jog1 33:50 3.11(10:52) 5.01(6:45) 185.7
  Core!1 11:002.2
  Total5 7:31:43 76.15 122.55 41450c93.4
  [1-5]5 7:14:08

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Saturday Jun 8 #

7 AM

Cycling 3:17:06 intensity: (4:18 @0) + (1:29:42 @1) + (1:02:37 @2) + (40:25 @3) + (4 @4) 56.0 mi (17.0 mph) +199m
ahr:123 max:150

A solid ride with Ross, Devinna, Jessica, and Don. A much faster pace than most Sat am rides that I have done, so I was happy to sit in any slipstream that I could.

Thursday Jun 6 #

7 PM

Road running 46:00 intensity: (4:31 @1) + (10:22 @2) + (19:12 @3) + (11:50 @4) + (5 @5) 4.59 mi (10:01 / mi) +32m 9:49 / mi
ahr:140 max:175 shoes: Guide 2023-2

Wow, this was a rough go. Felt lousy on the first segment and then just tried to get what I could get done done in the remaining ones, which was not a lot.

Maybe some sleep and another easier day might be a good choice.

Tuesday Jun 4 #

6 PM

Cycling (indoor) 20:41 intensity: (2:53 @0) + (9:37 @1) + (2:05 @2) + (5:57 @3) + (9 @4) 5.17 mi (15.0 mph)
ahr:108 max:151

sprint8

Core! 3:00 intensity: (2:32 @1) + (3 @2) + (25 @3)
ahr:109 max:127

3 min wall sit

Core! 4:00 [1]
ahr:107 max:113

balance
2x2 min

Core! 4:00 [3]
ahr:71 max:73

planks, 1 set of 1 min ea

Monday Jun 3 #

6 PM

Jog 33:50 intensity: (13 @0) + (11:25 @1) + (21:26 @2) + (46 @3) 3.11 mi (10:52 / mi) +18m 10:41 / mi
ahr:127 max:139 shoes: Guide 2023-2

gentle jog as planned
modified gait to a more rolling step
dizzy only during last 50 meters

Sunday Jun 2 #

12 PM

Orienteering race 54:15 intensity: (1:30 @0) + (21:32 @1) + (16:01 @2) + (11:40 @3) + (3:32 @4) *** 5.02 km (10:49 / km) +87m 9:57 / km
ahr:122 max:160 26c shoes: Red Oroc 290

Camp Cullom

Long race 3.5 km
very green, even the open was slow light green because of the undergrowth and stuff under the undergrowth. Lots of poison ivy

Messed up entry point to 2, slow getting across to 3, then the veg was aweful to get through the white to 4. Last half of the course was run a bit harder and somewhat cleaner

Orienteering race 20:56 intensity: (2:25 @1) + (4:25 @2) + (9:19 @3) + (4:47 @4) ** 2.66 km (7:52 / km) +41m 7:19 / km
ahr:140 max:156 16c shoes: Red Oroc 290

Short course 2.1 km

Pretty clean except for a really poor choice between 6-7 (stop and think when what you are about to do doesn't seem to make sense) and an earlier pause approaching 6.

Control clearing/setup 1:07:55 intensity: (8:41 @0) + (36:46 @1) + (3:18 @2) + (19:10 @3) 2.51 mi (27:05 / mi) +38m 25:51 / mi
ahr:100 max:137 8c shoes: Red Oroc 290

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