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Training Log Archive: mintore

In the 7 days ending Jan 26, 2019:

activity # timemileskm+mload
  Orienteering2 2:20:13 8.66(16:11) 13.94(10:04) 26235c41.7
  Road running2 1:20:09 9.32(8:36) 15.0(5:21) 3919.3
  Stretching2 36:003.6
  Walk1 24:35 1.29(19:03) 2.08(11:51) 202.5
  Core!2 16:403.3
  Warmup-down2 12:00 0.79(15:11) 1.27(9:26) 21.9
  Total5 5:09:37 20.06 32.28 32435c72.3
  [1-5]5 5:07:11

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SuMoTuWeThFrSa

Saturday Jan 26, 2019 #

Event: OCIN TROL / WARS #8 - Stanbery Park
 
1 PM

Warmup-down 6:01 intensity: (13 @0) + (3:21 @1) + (40 @2) + (1:47 @3) 0.37 mi (16:15 / mi)
ahr:105 max:130

Orienteering race 1:11:21 intensity: (9 @0) + (13:18 @1) + (24:56 @2) + (22:11 @3) + (10:47 @4) *** 3.78 mi (18:53 / mi) +194m 16:17 / mi
ahr:138 max:162 17c shoes: Inov-8 200s

Meet 5 Race 6
Stanbery Park Red

Mostly very green and a few controls were misplaced. Overall, there are some interesting features in the terrain that would be good if the brush density was a bit lower. Navigation was pretty decent, except for the leg to 10 where I lost contact.

Thursday Jan 24, 2019 #

7 PM

Road running 46:58 intensity: (14 @0) + (3:24 @1) + (21:02 @2) + (22:18 @3) 5.54 mi (8:29 / mi) +20m 8:23 / mi
ahr:138 max:149 shoes: Saucony Guide 2018

Stretching 16:00 [1]
ahr:82 max:108

Core! 8:20 [2]
ahr:94 max:108

Wednesday Jan 23, 2019 #

8 PM

Road running 33:11 intensity: (1:05 @0) + (3:59 @1) + (22:15 @2) + (5:52 @3) 3.78 mi (8:47 / mi) +18m 8:39 / mi
ahr:124 max:143 shoes: Saucony Guide 2018

Monday Jan 21, 2019 #

Walk 24:35 [1] 1.29 mi (19:03 / mi) +20m 18:11 / mi
shoes: Saucony Guide 2018

the temperature was a bit more than brisk today. Frozen smile.

Core! 8:20 [2]

Stretching 20:00 [1]

Sunday Jan 20, 2019 #

9 AM

Warmup-down 5:59 intensity: (21 @0) + (3:46 @1) + (1:10 @2) + (42 @3) 0.42 mi (14:15 / mi) +2m 14:00 / mi
ahr:116 max:132 shoes: Inov-8 200s

Orienteering race 1:08:52 intensity: (24 @0) + (8:05 @1) + (14:30 @2) + (40:33 @3) + (5:17 @4) + (3 @5) *** 7.85 km (8:46 / km) +68m 8:24 / km
ahr:140 max:164 18c shoes: Inov-8 200s

Meet 4 Race 5
GAOC Navigator Cup 2019 Red 7.0km/65 m

Pretty hackish through the trails to 1 and on to 2. CP3 got efficiently through the woods to the trail bend and then didn't use the topography very well which ate time. Thought that I had cleaned up on the way to 4 but just couldn't see it on several passes. After that, most errors were small for me (30-45 s) and there were some quite good legs, even unexpectedly won a split. This course was fun because you could run when not under assault from the vines. Definitely feeling more on the mend and better able to focus on navigating.

Red - Splits

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