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Training Log Archive: mintore

In the 7 days ending Dec 4, 2017:

activity # timemileskm+mload
  Road running5 2:26:26 16.63(8:48) 26.76(5:28) 9640.8
  Orienteering2 2:13:35 7.2(18:33) 11.59(11:32) 36742 /54c77%56.3
  Mapping1 1:48:46 3.1(35:04) 4.99(21:47) 18038.1
  Warmup-down1 20:05 1.53(13:05) 2.47(8:08) 286.1
  Hiking1 10:303.7
  Stretching1 5:000.5
  Core!1 2:000.4
  Total8 7:06:22 28.47 45.81 67042 /54c77%145.9
  [1-5]8 6:56:35

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TuWeThFrSaSuMo

Monday Dec 4, 2017 #

Stretching 5:00 [1]

Hiking (Stairmaster) 10:30 [3]

1000 steps

Core! 2:00 [2]

4 planks
6 PM

Road running 39:36 intensity: (3:34 @0) + (8:04 @1) + (19:39 @2) + (8:19 @3) 4.14 mi (9:34 / mi) +21m 9:25 / mi
ahr:130 max:150 shoes: Saucony Guide 10 Late 2017

Sunday Dec 3, 2017 #

10 AM

Warmup-down 14:09 [3] 0.94 mi (14:59 / mi) +14m 14:21 / mi

Orienteering race 53:30 [4] *** 4.97 km (10:45 / km) +100m 9:47 / km
spiked:19/23c shoes: Blue Xtalon 2017

OINK Middle 3 AJ Jolly Red 4.5 km
Meet 32 Race 52

Warmup-down 5:56 [2] 0.59 mi (10:03 / mi) +14m 9:21 / mi
shoes: Blue Xtalon 2017

Orienteering 25:43 [2] **** 0.93 mi (27:39 / mi) +78m 21:55 / mi
spiked:6/9c shoes: Blue Xtalon 2017

run of the first 9 Blue controls, better control in the green but still a bit shaky on 2 controls

Road running 10:20 [3] 1.08 mi (9:34 / mi) +27m 8:53 / mi
shoes: Blue Xtalon 2017

3 PM

Mapping 1:48:46 [3] 3.1 mi (35:04 / mi) +180m 29:43 / mi


OCIN_OINK_Sunday_AJ_Jolly_December_2017_6 Red - Splits

Saturday Dec 2, 2017 #

12 PM

Orienteering race 54:22 [3] *** 3.18 mi (17:06 / mi) +189m 14:26 / mi
spiked:17/22c shoes: Blue Xtalon 2017

OINK Middle 2 Red 4.4 km
Meet 32 Race 51

OCIN_OINK_Camp _Ernst_December_2017_6 Red - Splits

Friday Dec 1, 2017 #

Event: OCIN TROL / OINK! (Winter Pig National Event)
 
7 PM

Road running 28:31 intensity: (3:27 @0) + (56 @1) + (20 @2) + (17:39 @3) + (6:09 @4) 3.49 mi (8:10 / mi) +12m 8:05 / mi
ahr:136 max:162 shoes: Saucony Guide 10 Late 2017

Gentle run to loosen up.

Wednesday Nov 29, 2017 #

6 PM

Road running 38:33 intensity: (1:34 @0) + (8:36 @1) + (9:13 @2) + (15:54 @3) + (3:03 @4) + (13 @5) 4.42 mi (8:43 / mi) +24m 8:35 / mi
ahr:137 max:166 shoes: Saucony Guide 10 Late 2017

Out with Aidan. Slow and a bit limpy for 1 mile then normal and actually quick near the end. No limping the next day.

Tuesday Nov 28, 2017 #

7 PM

Road running 29:26 intensity: (1:12 @0) + (1:34 @1) + (3:06 @2) + (22:39 @3) + (55 @4) 3.5 mi (8:25 / mi) +12m 8:19 / mi
ahr:142 max:155 shoes: Saucony Guide 10 Late 2017

Tried again. Very slow at the beginning and up to a normal pace by the end.

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