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Training Log Archive: spinner

In the 7 days ending Mar 8, 2015:

activity # timemileskm+m
  Orienteering7 6:48:40 26.11(15:39) 42.03(9:43) 704
  Running9 1:54:00
  Core Strength1 40:00
  Total12 9:22:40 26.11 42.03 704

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MoTuWeThFrSaSu

Sunday Mar 8, 2015 #

12 PM

Orienteering race 1:10:22 intensity: (40 @1) + (4:36 @2) + (45:14 @3) + (17:34 @4) + (2:18 @5) 8.77 km (8:01 / km) +216m 7:09 / km
ahr:170 max:186 shoes: Inov-8 X-Talon 212 2014

Lipica Open day 2. longer race today in slightly more runnable woods then yesterday. no big mistakes today but I made several smaller ones. felt tired physically especially towards the end of the race. I also got some blisters on my toes from the rocky footing yesterday which made the running slightly more uncomfortable than usual. the map with the elite course.

Running warm up/down 20:00 [2]

1 PM

Running warm up/down 9:00 [1]

Saturday Mar 7, 2015 #

12 PM

Orienteering race 44:52 intensity: (21 @2) + (13:38 @3) + (29:04 @4) + (1:49 @5) 5.01 km (8:58 / km) +25m 8:45 / km
ahr:175 max:187 shoes: Inov-8 X-Talon 212 2014

Lipica Open day 1. the woods were quite gnarly with lots of thorny bushes and rocky ground. the runability was ok for about the first half of the course then was really slow for most of the second half. I made one ~3min mistake but the rest was ok. here is the map, but not with the course I ran.

Running warm up/down 20:00 [2]

1 PM

Running warm up/down 10:00 [1]

Friday Mar 6, 2015 #

11 AM

Orienteering 58:07 intensity: (4:33 @1) + (26:45 @2) + (25:33 @3) + (1:16 @4) 5.49 km (10:35 / km) +37m 10:14 / km
ahr:157 max:177 shoes: Inov-8 Oroc 280 2014

Orienteering Intervals on the same map as the other training this week. felt better than yesterday.

Running warm up/down 12:00 [2]

12 PM

Running warm up/down 12:00 [2]

Thursday Mar 5, 2015 #

10 AM

Orienteering 1:10:27 intensity: (1:15 @1) + (36:01 @2) + (29:03 @3) + (4:08 @4) 6.65 km (10:36 / km) +144m 9:34 / km
ahr:159 max:178 shoes: Inov-8 Oroc 280 2014

did a relay course on the same map as Tuesday. there were controls out this time which was nice. felt tired and had trouble focusing so I cut it short.

Running warm up/down 10:00 [2]

11 AM

Running warm up/down 10:00 [2]

Tuesday Mar 3, 2015 #

12 PM

Core Strength 40:00 [2]

Core with Jeff and Riel.
3 PM

Orienteering 1:12:38 intensity: (21:37 @1) + (36:06 @2) + (14:49 @3) + (6 @4) 6.07 km (11:58 / km) +156m 10:36 / km
ahr:145 max:178 shoes: Inov-8 Oroc 280 2014

In Slovenia now. did a multi-technique training with a control picking section, a corridor, and a contours only part.

Running warm up/down 11:00 [2]

Monday Mar 2, 2015 #

9 AM

Orienteering 1:11:32 intensity: (8:39 @1) + (1:00:07 @2) + (2:46 @3) 7.07 km (10:07 / km) +125m 9:18 / km
ahr:149 max:161 shoes: Inov-8 X-Talon 212 2014

Did a training course on a map near the city of Cres. this was definitely the rockiest, as well as the most sheep dense terrain I have ever run on. every couple of meters you had to cross some form of rock pile/wall.
C • How about the sheep? 3
11 AM

Orienteering 20:42 intensity: (1:04 @1) + (13:51 @2) + (5:47 @3) 2.97 km (6:58 / km) +1m 6:57 / km
ahr:153 max:169 shoes: Asics GEL-FujiRacer 3

Short sprint course through the city of Cres.

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