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Training Log Archive: mintore

In the 7 days ending Nov 21, 2015:

activity # timemileskm+mload
  Heavy yard work1 2:00:0018.0
  Orienteering2 1:35:02 7.3(13:02) 11.74(8:06) 20132 /39c82%37.8
  Road running1 30:53 3.5(8:49) 5.63(5:29) 1511.1
  Control clearing/setup1 18:00 0.62(28:58) 1.0(18:00) 255c1.8
  Warmup-down1 14:41 0.65(22:35) 1.05(14:02)1.5
  Jog1 13:13 1.37(9:39) 2.2(6:00) 142.6
  Total6 4:51:49 13.44 21.63 25532 /44c72%72.7

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Saturday Nov 21, 2015 #

Event: OCIN TROL - Diamond Oaks
 
Event: Possum Trot Weekend
 

Control clearing/setup 18:00 [1] ** 1.0 km (18:00 / km) +25m 16:00 / km
5c

light rain and 45ish
11 AM

Orienteering race 1:02:04 intensity: (52:04 @3) + (10:00 @4) *** 7.66 km (8:06 / km) +123m 7:30 / km
spiked:19/24c shoes: Luath Blue XTalon 212s

Diamond Oaks TROL #1 Red 5.7 km
Meet 28, course 40

Fun courses on this nest o' trails. A fair bit of lost time fighting unsuccessfully with the honeysuckle, climbing out of the construction area and two incidents of flip/flopping. Happy the rain held off.
12 PM

Orienteering race 32:58 intensity: (24:58 @3) + (8:00 @4) ** 4.08 km (8:04 / km) +78m 7:22 / km
spiked:13/15c shoes: Luath Blue XTalon 212s

Diamond Oaks TROL #1 Orange 3.0 km
Meet 28, course 41

Better but not fast, tried the bridge/depression from the faint trail near the tower. Too faint, fail!


OCIN_Diamond_Oaks_Nov_2015_3 Orange - Splits

OCIN_Diamond_Oaks_Nov_2015_6 Red - Splits

Wednesday Nov 18, 2015 #

7 PM

Road running 30:53 intensity: (5:00 @2) + (21:53 @3) + (4:00 @4) 3.5 mi (8:49 / mi) +15m 8:42 / mi
shoes: Saucony Guide 8

windy jog w A

Warmup-down 14:41 [1] 0.65 mi (22:35 / mi)
shoes: Saucony Guide 8

Sunday Nov 15, 2015 #

Heavy yard work 2:00:00 intensity: (1:00:00 @1) + (1:00:00 @2)

leaf removal; hard enough work today
5 PM

Jog 13:13 [2] 1.37 mi (9:39 / mi) +14m 9:21 / mi
shoes: Saucony Guide 8

Shake-out run with Aidan.
My leg was still really cramped in my upper calf at the start. Hobbling at the start, this, plus a tiny bit of rolling, really loosened it up.

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