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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: mintore

In the 7 days ending Sep 17, 2016:

activity # timemileskm+mload
  Road running4 5:35:31 35.53(9:27) 57.18(5:52) 256120.5
  Mapping1 3:59:01 6.22(38:26) 10.01(23:53) 5723.9
  Control clearing/setup2 2:15:07 4.42(30:34) 7.11(19:00) 745c15.5
  Track1 42:32 4.21(10:06) 6.78(6:17)14.4
  Cycling1 40:37 11.09(16.4/h) 17.85(26.4/h) 465.3
  Stretching2 25:002.5
  Orienteering1 19:21 1.44(13:26) 2.32(8:21) 5312 /12c100%10.3
  Warmup-down1 5:55 0.52(11:18) 0.84(7:01) 791.4
  Core!1 4:000.8
  Total11 14:07:04 63.43 102.08 56412 /17c70%194.5
  [1-5]11 12:32:04

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SuMoTuWeThFrSa

Saturday Sep 17, 2016 #

1 PM

Road running long 2:40:14 intensity: (39 @0) + (1:55 @1) + (19:51 @2) + (1:31:33 @3) + (45:31 @4) + (45 @5) 16.75 mi (9:34 / mi) +194m 9:14 / mi
ahr:147 max:167 shoes: Saucony Guide 8 - 2016

Mostly road but some trail at Ft Ben. This was hillier than I have been doing and I felt it. Some rain, didn't hydrate so well and should have used another goo.

I don't feel like I am anywhere close to ready for November but I am still on my plan. We'll see if I can hold it together.

Orienteering race 19:21 intensity: (12 @0) + (7 @1) + (19 @2) + (5:05 @3) + (12:56 @4) + (42 @5) * 1.44 mi (13:26 / mi) +53m 12:04 / mi
ahr:156 max:167 spiked:12/12c shoes: Saucony Guide 8 - 2016

Belzer, Red X W/Y
Meet 26, course 36

Beginner course at Belzer as a shakeout after my long run. Climbing was very hard (in sneakers with dead legs)
6 PM

Control clearing/setup 26:23 [1] 1.16 mi (22:45 / mi) +25m 21:19 / mi
shoes: Saucony Guide 8 - 2016


Introductory - Splits

Friday Sep 16, 2016 #

Note
(rest day)

5 PM

Control clearing/setup 1:48:44 intensity: (1:08:45 @0) + (4:04 @1) + (43 @2) + (35:12 @3) 3.26 mi (33:21 / mi) +49m 31:52 / mi
ahr:96 max:136 5c shoes: Luath Blue XTalon 212s

Thursday Sep 15, 2016 #

Road running 29:09 intensity: (22 @1) + (15:08 @2) + (13:39 @3) 3.34 mi (8:44 / mi)
shoes: Saucony Guide 8 - 2016

shakeout; need a day to heal up a bit. Tomorrow will just be walking to put out controls for NOD at Belzer
7 PM

Road running 29:44 intensity: (20 @0) + (22 @1) + (16:57 @2) + (12:05 @3) 3.34 mi (8:54 / mi) +14m 8:48 / mi
ahr:136 max:148

Wednesday Sep 14, 2016 #

Stretching 15:00 [1]

Core! 4:00 [2]

russians and planks
6 PM

Warmup-down 2:05 intensity: (31 @0) + (49 @1) + (30 @2) + (15 @3) 0.21 mi (9:55 / mi)
ahr:119 max:131 shoes: Saucony Guide 8 - 2016

Track 42:32 intensity: (11:22 @0) + (2:45 @1) + (2:09 @2) + (9:52 @3) + (15:16 @4) + (1:08 @5) 4.21 mi (10:06 / mi)
ahr:136 max:167 (sick) shoes: Saucony Guide 8 - 2016

Some intervals with O Joy's group. 6x(4 min @ half-marathon pace - 3 min walk)

A bit too fast but still fairly comfortable for 830-900 m (more like 10k pace).
7:28
7:16
7:20
7:22
7:09
7:09

Feeling better but still hacking when I slow down.

Warmup-down 3:50 intensity: (1:43 @2) + (2:07 @3) 0.31 mi (12:13 / mi) +79m 6:52 / mi
ahr:104 max:139 shoes: Saucony Guide 8 - 2016

Tuesday Sep 13, 2016 #

7 PM

Cycling 40:37 intensity: (13:11 @0) + (10:52 @1) + (10:34 @2) + (6:00 @3) 11.09 mi (16.4 mph) +46m
ahr:116 max:143 (sick)

Feeling better but still hacky. Excellent night.

Monday Sep 12, 2016 #

Stretching 10:00 [1]

5 PM

Road running 1:56:24 [3] 12.1 mi (9:37 / mi) +48m 9:30 / mi
(sick) shoes: Saucony Guide 8 - 2016

Felt worse than Sunday, the cold seems to have moved to my lungs. So, this was a moronic way to clear out the gunk and recover my long run from the weekend. It was supposed to be 14 mi but I saw OJoy through the window of the Y and that ended it. I was relieved to be done.

A blue heron landed in the canal within 2 m of me. To my surprise, it just sat there while I passed.

Sunday Sep 11, 2016 #

3 PM

Mapping 3:59:01 [1] 6.22 mi (38:26 / mi) +57m 37:22 / mi
shoes: Luath Blue XTalon 212s

checking control sites at Belzer

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