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Training Log Archive: FrankTheTank

In the 28 days ending Feb 28, 2010:

activity # timemileskm+ft
  Road Running12 10:02:13 77.89(7:44) 125.36(4:48) 1001
  Orienteering1 1:32:06 3.42(26:57) 5.5(16:45)
  Total13 11:34:19 81.31(8:32) 130.86(5:18) 1001

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Sunday Feb 28, 2010 #

12 PM

Road Running 1:05:00 [3] 8.5 mi (7:39 / mi)
shoes: NB 427

Easy run home from church. Felt tired from the mile yesterday.

Saturday Feb 27, 2010 #

12 PM

Road Running race (Track) 5:07 [5] 1.6 km (3:12 / km)

Coach Frank pre-season 1600m time trial. Splits were 73, 76, 81, 76. I think if I hadn't lost the week of training due to the work travel and not been sick with a cold the last week or so, I would have gone sub-5 easy. Still, it's a good start for this year. I was 5:26 last year at this time.

Road Running 25:00 [3] 3.0 mi (8:20 / mi)
shoes: NB 427

Warmup and cooldown for the time trial.

Friday Feb 26, 2010 #

3 PM

Road Running 45:05 [3] 6.2 mi (7:16 / mi)
shoes: NB 427

Easy run. Loop from home.

Tuesday Feb 23, 2010 #

5 PM

Road Running 22:58 [3] 3.5 mi (6:34 / mi)
shoes: NB 427

Easy one loop at work. Once up radio hill.

Saturday Feb 20, 2010 #

8 AM

Road Running 27:45 [2] 4.0 mi (6:56 / mi)
shoes: NB 427

Easy morning run in Walla Walla. My achilles was killing me. Looks like I'm going to have to rest it a bit unfortunately. I was hoping to get my 1600 time trial in next week.

Friday Feb 19, 2010 #

5 PM

Road Running 38:08 [2] 5.0 mi (7:38 / mi)
shoes: NB 427

Easy trail run at the Trails in Kenn. Saw some stupid motorized users out there tearing up the trails. It won't be long and these trails will be gone developed by urban sprawl. It's a shame really a shame to lose such a great place for MTB and hiking/running.

Thursday Feb 18, 2010 #

5 PM

Road Running 28:43 [4] 4.0 mi (7:11 / mi)
shoes: NB 427

Warmup ~5:00, then 5x (2:00 on by 1:00 easy) fartlek run. ~8:00 cooldown.

Wednesday Feb 17, 2010 #

5 PM

Road Running 45:08 [4] 6.2 mi (7:17 / mi)
shoes: NB 427

Ran the loop from home. Tried to push the second half. Felt pretty good.

Monday Feb 15, 2010 #

10 AM

Road Running (Trail) 2:08:00 [3] 15.0 mi (8:32 / mi)
shoes: NB 740

Ran the RRR 25k course in reverse. Had one spot where we missed a turn and added a bit. I had another spot where I missed a turn and probably cut off a 0.5mi or so. Nice day.

Saturday Feb 6, 2010 #

11 AM

Orienteering race 1:32:06 [4] 5.5 km (16:45 / km)
shoes: NB 740

Warning Rant Follows: WIOL #7 Fire Mtn: Not a fan. Struggling thru un-mapped black-berries is not my idea of enjoying a beautiful sunny Saturday. For the most part I liked the course, but 4-5 was a bit unfair as the hill-side above should have been mapped green. I liked 3-4 as there was two options here (push up the hill or take the road). I took the road. I also liked 6-7 as there was two choices there. I think going low was faster (which is what I did). 12 was a control that could have been left out. Course 3 had one on the north side of the swamp and was not appropriate for Course 3 in my opinion. I like this map, but it desperately needs a veg. update. The new lidar was good. I kind of just gave up after 5 today and made some dumb mistakes. Not a good day for me, but better now than in June.

Thursday Feb 4, 2010 #

6 PM

Road Running (Trail) 1:34:15 [3] 12.0 mi (7:51 / mi) +1001ft 7:17 / mi
shoes: NB 740

Night run to Green Mt. summit w/ Hayz. ~50min up an ~44min down. Nice night and good to have a training partner. I felt a little tired going up, but coming down was pretty comfortable. Good run.

Wednesday Feb 3, 2010 #

5 PM

Road Running hills 46:02 [4] 5.0 mi (9:12 / mi)
shoes: NB 427

Warmup for ~15:00 and 2 x striders on flat. 4 x 2:00 hills with jog-back recovery. Cooldown for ~13:00. Felt pretty strong on the first 3 hill reps and made it farther up the hill than my previous trainings. The fourth one was tough and I didn't feel like struggling through more reps. Next week the plan is for 6x.

Tuesday Feb 2, 2010 #

5 PM

Road Running 31:02 [3] 4.5 mi (6:54 / mi)
shoes: NB 427

Easy Run from HS. Ran Issacs to the Pasco loop. Felt good.

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