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Training Log Archive: dcady

In the 7 days ending Nov 4, 2019:

activity # timemileskm+m
  Orienteering3 3:05:25 9.96(18:37) 16.03(11:34) 11510 /13c76%
  running2 1:56:32 10.63(10:58) 17.11(6:49) 23
  Total5 5:01:57 20.59(14:40) 33.14(9:07) 13710 /13c76%
  [1-5]5 4:28:11
averages - weight:161lbs

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Sunday Nov 3, 2019 #

10 AM

Orienteering race 1:32:54 intensity: (5:00 @0) + (17:57 @1) + (19:39 @2) + (30:57 @3) + (17:03 @4) + (2:18 @5) ***** 4.85 mi (19:09 / mi) +77m 18:15 / mi
ahr:135 max:176 spiked:10/13c shoes: VJ Falcon

The Long event of the Ontario Championships. Had a better run than in the middle in the same terrain. Used the thumb compass but not sure if that made a difference. I just found it easier to read the map. Lost the most time on control 4 because I got on the wrong ridge. Nominal distance was 5.5 km. Pace = 16.9 min/km.

Saturday Nov 2, 2019 #

Event: Ontario Orienteering Championships
 
10 AM

Orienteering race 1:16:27 intensity: (4:48 @0) + (4:48 @1) + (16:00 @2) + (27:06 @3) + (18:56 @4) + (4:49 @5) ***** 3.63 mi (21:04 / mi) +36m 20:26 / mi
ahr:138 max:173 shoes: VJ Falcon

Lots of mistakes. Not really sure why. Pace = 21.08.
3 PM

Orienteering race 16:04 intensity: (28 @2) + (1:45 @3) + (4:36 @4) + (9:15 @5) *** 1.48 mi (10:51 / mi) +1m 10:50 / mi
ahr:159 max:182 shoes: VJ Falcon

Started the watch late. Actual time was 19:45. Good enough for 4th of 7. One big goof. Ran right past control 8 without seeing it. I must have blinked at the wrong time. Probably wouldn't have made a difference in my placing. Nominal distance = 2.3 km. Pace = 8.6 min/km.
6 PM

Note

Dinner at Borealis which was excellent. Had the tomato soup and the fish tacos. (Pickerel from Lake Erie, they claimed.) Had a pint of the house lager.

Friday Nov 1, 2019 #

Note
(rest day)

Drove to Guelph for the Ontario Champs. Almost didn't go because the power was out at our house but B insisted. Waze took me through interesting neighborhoods in Hamilton on the way up. It avoided the congestion on the 403. Stayed at the Staybridge Suites south of Guelph but very convenient to the meet sites. Had dinner at Buon Gusto in downtown Guelph which I can recommend. Enjoyed the Linguine Romantina and a glass of the house red.

Thursday Oct 31, 2019 #

8 AM

running 53:13 intensity: (7:20 @0) + (2:40 @1) + (16:54 @2) + (26:19 @3) 5.06 mi (10:31 / mi)
ahr:129 max:142 weight:161lbs shoes: Asics GT2000 7

A new route. Passed two hospitals and two schools. A bit of drizzle at the end.

Tuesday Oct 29, 2019 #

3 PM

running 1:03:19 intensity: (16:38 @0) + (3:00 @1) + (13:58 @2) + (28:11 @3) + (1:27 @4) + (5 @5) 5.57 mi (11:22 / mi) +23m 11:14 / mi
ahr:126 max:160 shoes: Asics GT2000 7

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