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Training Log Archive: mintore

In the 7 days ending Sep 5, 2015:

activity # timemileskm+mload
  Orienteering1 2:29:54 8.71(17:13) 14.02(10:42) 32318 /29c62%53.2
  Road running1 1:30:58 10.5(8:40) 16.9(5:23) 3729.8
  Jog1 31:41 3.0(10:33) 4.83(6:34) 176.3
  Stretching2 25:006.3
  Walk1 10:04 0.49(20:30) 0.79(12:45) 31.0
  Total5 5:07:37 22.7 36.53 38018 /29c62%96.6

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Saturday Sep 5, 2015 #

9 AM

Orienteering 2:29:54 intensity: (20:00 @2) + (1:54:54 @3) + (15:00 @4) *** 14.02 km (10:42 / km) +323m 9:35 / km
spiked:18/29c shoes: X-Talon 212

Python Goat, Peninsula, OH (10.6k)
Meet 19, course 29

A fun run on some new terrain. I liked the map; Bob has done a good job getting it redone. The open/rough-open could be adjusted. Although the unmowed fields would be very fast in the winter, they are still distinct as ungroomed. Today, the long grasses and wildflowers took a lot out of my legs and made them a way below 80% speed adventure.

Overall, with still getting over hip issues, slack running weeks, and a cold, I thought the run went not too badly (and I would have rather been doing little else with my Saturday). I made three significant errors: (1) over running 6 even though spidey sense said go in at my first pause (3.75 min); (2) off the map to 13 (4 min; this was bad because the trail and stream crossings almost look like the correct trail); and (3) drifting 250 m W to the wrong creek at 14 (9 min). There were lots of pauses (30s misses on 5 and 9), small route choice issues (like to 1), and I was slower by being overly conservative on trail or woods choices; the latter just seemed to be the right thing to do today. On the plus side, I mostly had my head up, I thought through my mistakes clearly, and seemed to remember how to navigate given the low number of maps I have seen since Idaho. A good start to the 2015-16 preseason if I can keep my legs healthy.

Aragorn had a fine race which made me smile.

Two skips but needing to go to all of the odd controls was an interesting experiment but one I didn't think worked. Nearly all of the possible skips were equal as the terrain was relatively flat for a goat and there were few sections of heavy green. Skipping consecutive points would have allowed runners not only to separate but also to gain some benefit from a good choice.

Wednesday Sep 2, 2015 #

Stretching 15:00 [3]

6 PM

Jog 31:41 [2] 3.0 mi (10:33 / mi) +17m 10:22 / mi
shoes: Saucony Guide 8

Getting over a cold and dealing with some stretching issues. I spent the evening jogging with OJoy, very nice and very mellow. Long stretch and some planks to follow (1 min low and high arms and 30 to each side)

Sunday Aug 30, 2015 #

Stretching 10:00 [1]

5 PM

Road running 1:30:58 intensity: (30:00 @2) + (50:58 @3) + (10:00 @4) 10.5 mi (8:40 / mi) +37m 8:34 / mi
shoes: Saucony Guide 8

It was hot and I apparently didn't drink hardly anything during the day. Consequently, this was pretty rough by the end. Next time, I will try using a bit of forethought. Did see a goldfinch which brightened my spirits.

Walk 10:04 [1] 0.49 mi (20:30 / mi) +3m 20:08 / mi
shoes: Saucony Guide 8

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