Training Log Archive: Aragorn

In the 7 days ending Jan 21, 2018:

activity	#	time	miles		km		+m
Mapping/setting/control pickup	1	3:30:00	7.25	(28:58)	11.67	(18:00)
Running-Road	4	2:56:09	26.09	(6:45)	41.99	(4:12)	253
Orienteering	2	2:45:59	11.02	(15:03)	17.74	(9:21)	365
Core/Strength	2	55:00
Total	7	10:07:08	44.36		71.4		618

3:30

0:00

Event: OLOU Winter GoGo #3 (Sprint)

Core/Strength 35:00 [3]

Core + Greg's strength routine

Orienteering 14:55 [5] 3.1 km (4:49 / km)
shoes: GT 2000 7

Orienteering 8:03 [5] 1.9 km (4:14 / km)
shoes: GT 2000 7

Running-Road 20:00 [3] 2.5 mi (8:00 / mi)
shoes: GT 2000 7

Warmup/cool down

Orienteering 12:39 [2] **** 1.74 km (7:16 / km)
shoes: GT 2000 7

Nice middle distance training course after the meet at Shawnee Park.

Mapping/setting/control pickup 3:30:00 [1] 7.25 mi (28:58 / mi)
shoes: X Talon 212-3

Finishing up the map for the Jan. 27 meet at Southwestway.

4 PM

Running-Road 1:11:30 [3] 10.74 mi (6:39 / mi) +79m 6:31 / mi
shoes: GT 2000 7

Running-Road hills 38:08 [3] 5.62 mi (6:47 / mi) +124m 6:21 / mi
shoes: GT 2000 7

4 PM

Running-Road 46:31 [3] 7.23 mi (6:26 / mi) +50m 6:18 / mi
shoes: GT 2000 7

Core/Strength 20:00 [3]

9 AM

Orienteering (Extreme-O) 2:10:22 [2] 11.0 km (11:51 / km) +365m 10:10 / km
shoes: X Talon 212-3

A much easier course this year, I think we won but we'll have to see when the official results come out.