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Training Log Archive: coach

In the 1 days ending Jan 14, 2018:

activity # timemileskm+m
  orienteering1 1:34:40 5.46(17:20) 8.79(10:46) 3843 /11c27%
  trail running1 11:18 0.88(12:53) 1.41(8:01) 42
  Total1 1:45:58 6.34(16:43) 10.2(10:23) 4263 /11c27%
  [1-5]1 1:44:54

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Su

Sunday Jan 14, 2018 #

2 PM

trail running warm up/down 5:41 intensity: (1:36 @1) + (25 @2) + (3:40 @3) 0.4 mi (14:11 / mi) +24m 11:57 / mi
ahr:112 max:136

orienteering 1:34:40 intensity: (1:04 @0) + (4:53 @1) + (5:15 @2) + (1:16:33 @3) + (6:07 @4) + (48 @5) **** 5.46 mi (17:20 / mi) +384m 14:14 / mi
ahr:121 max:152 spiked:3/11c shoes: Inov-8 OROC 340

May have been the coldest temps for me ever for Foot-O, 21F at the start.
A well designed course, and really lovely woods and terrain. Ice was hard so no wet feet either.
Map reading was terrible, as was leg planning many times. Could not seem to go straight and was off 200 meters from the proper line many times. Was pretty bad for 6&7, overran them both. Just had a lot of trouble making the terrain match the map, plainly was just out of touch much of the time.
In the beginning I was running too fast, just to stay warm, but after 2 I warmed up OK but was not able to read the map well while running. Maybe I just have to get back to being able to do that.

trail running warm up/down 5:37 intensity: (32 @1) + (4 @2) + (5:01 @3) 0.48 mi (11:48 / mi) +18m 10:34 / mi
ahr:109 max:132

4 PM

Note

Six hours of driving to the WCOC annual meeting and fine food at the DeWitts. A bit more driving than I would prefer for 4 hours of running and socializing, but it is a wonderful group which I miss in the off season.

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