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Training Log Archive: ConnorF

In the 7 days ending Apr 14, 2013:

activity	#	time	miles		km		+m
Orienteering	2	4:28:33	6.21		10.0
Biking	4	2:36:00	662.42	(14)	1066.06	(9)	6595
Running	4	1:16:47	11.41	(6:44)	18.36	(4:11)
Crosstraining	3	50:00
Total	7	9:11:20	680.04		1094.42		6595

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Sunday Apr 14, 2013 #

Event: GAOC Local Meet :: Cochran Mill

Orienteering 16:43 [4]

Fast sprint course at Cochran Mills, after middle.
No errors whatsoever.

Felt pretty good throughout the course, with no pain in my shin.

Orienteering 41:50 [3]

Shorter course at Cochran Mills, made multiple small errors throughout the course.

4: Shot too far west when I left 3 and ended up having to run for further than I should have.

6: Very minor, left the trail early and ended up going through a swamp instead of a trail.

10: Didn't notice a saddle on the way to 10, so I thought I was going in the right direction as I ran downhill, when I should have been going up a reentrant.

12: Aimed too far east and then overshot it when I ran back west, had to reorient off 9.

Fitness felt fine for about the first half and then dropped off dramatically.

Sprint - Splits

Red - Splits

Saturday Apr 13, 2013 #

Orienteering 3:30:00 [1] 10.0 km (21:00 / km)

Control vetting for a meet in two weeks at Vickery Creek.

Friday Apr 12, 2013 #

Running 21:47 [3] 5.11 km (4:16 / km)

Thursday Apr 11, 2013 #

Biking 20:00 [3] 1008.0 km (1 / km) +714m 1 / km

cooldown bike

Biking 20:00 [3] 8.85 km (2:16 / km) +1022m 1:26 / km

Hard bike at level 20 for the full 20 minutes

Running 20:00 [3] 4.88 km (4:06 / km)

Crosstraining 20:00 [3]

Wednesday Apr 10, 2013 #

Biking 20:30 [3] 7.65 km (2:41 / km) +968m 1:38 / km

Biking 10:00 [3] 5.0 km (2:00 / km) +300m 1:32 / km

Crosstraining 20:00 [3]

Tuesday Apr 9, 2013 #

Biking 20:00 [3] 8.48 km (2:22 / km) +996m 1:29 / km

Harder bike set a 20 for the full 20 minutes

Biking 20:00 [3] 9.66 km (2:04 / km) +668m 1:32 / km

cooldown after hard bike.

Running 20:00 [3] 4.78 km (4:11 / km)

Crosstraining 10:00 [3]

Monday Apr 8, 2013 #

Running 15:00 [3] 3.59 km (4:11 / km)

Legs a bit tired from the meet, nothing major.

Will probably be stepping up to 20 minutes tomorrow.

Biking 30:30 [3] 11.15 km (2:44 / km) +1421m 1:40 / km

Tried for a harder workout: 3 minutes hard one easy, then 2 hard, one easy, and then one and one.

Hard consisted of the bike at 25 resistance and easy was at 1, though i still tried to keep speed up on down times.

Biking 15:00 [3] 7.27 km (2:04 / km) +506m 1:32 / km

Fifteen minute cooldown bike. Still felt fairly good after previous workout, so I'll try to push it harder tomorrow

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