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Training Log Archive: FrankTheTank

In the 31 days ending Jan 31, 2010:

activity # timemileskm+ft
  Road Running17 11:48:17 95.4(7:25) 153.53(4:37)
  Orienteering2 1:14:16 7.71(9:38) 12.4(5:59) 623
  Total19 13:02:33 103.1(7:35) 165.93(4:43) 623

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Sunday Jan 31, 2010 #

4 PM

Road Running 31:15 [4] 5.0 mi (6:15 / mi)
shoes: NB 427

Run from home. Did a fartlek workout where I pushed the uphills.

Friday Jan 29, 2010 #

4 PM

Road Running 1:02:07 [3] 8.5 mi (7:18 / mi)
shoes: NB 427

Will break the 100mi mark on the new shoes tomorrow. Ran from the HS back home today. Pushed hard on the uphills. Felt really good today.

Thursday Jan 28, 2010 #

5 PM

Road Running 47:53 [3] 7.0 mi (6:50 / mi)
shoes: NB 427

Easy run on roller coaster.

Wednesday Jan 27, 2010 #

5 PM

Road Running intervals (Track) 31:45 [5] 3.5 mi (9:04 / mi)
shoes: NB 427

Headed up to NK track to run some intervals. Did a 10:00 warmup and then 2x (600m @ mile pace x 200 jog x 200 finish kick). Splits were:
Set 1: 1:52, 58, 33
Set 2: 1:48, 66, 33
Recovery between sets was 6:00 jog. Final Cooldown for ~10:00.

Tuesday Jan 26, 2010 #

4 PM

Road Running 37:32 [3] 5.0 mi (7:30 / mi)
shoes: NB 427

Easy run after work. Did the squiggle route to mix it up.

Monday Jan 25, 2010 #

4 PM

Road Running 22:12 [3] 3.0 mi (7:24 / mi)
shoes: NB 427

Easy single loop after work. Once up radio hill

Saturday Jan 23, 2010 #

Event: O' Series/WIOL #6 -- Ft. Steilacoom Park
 
11 AM

Orienteering race 36:05 [5] 5.7 km (6:20 / km) +623ft 5:26 / km
shoes: NB 740

WIOL meet @ Ft. Steilacoom: I had an ok run today. My legs felt tired today from a pretty hard week of training. It was good to get some terrain running in on the long grass fields today, but it made me feel slow (I need to train in this terrain more). I did a poor job of reading ahead at times and lost over a minute on # 9. I also took poor routes to # 6 and # 16, but didn't loose too much time on those legs. Peteris and Eric weren't there so I ended up on top, which was nice, but I'm always looking at ways to improve on my runs.

Friday Jan 22, 2010 #

4 PM

Road Running (trail) 1:02:39 [3] 7.0 mi (8:57 / mi)
shoes: NB 427

Run out at Stottlemyer on the trails. Pretty muddy, but nice evening for a run.

Thursday Jan 21, 2010 #

11 AM

Road Running (fartlek) 39:46 [4] 6.0 mi (6:38 / mi)
shoes: NB 427

Ran a fartlek workout at lunch today. Did 6 x (2:00on by 1:00 easy). Warmup was ~7:00 and cooldown was ~14:00. Felt good today. Good workout. Coreture for 3:00 after.

Wednesday Jan 20, 2010 #

11 AM

Road Running 41:25 [3] 6.0 mi (6:54 / mi)
shoes: NB 427

Two laps at lunch. One time up radio hill. Felt pretty good and was nice to see the sun.

Tuesday Jan 19, 2010 #

11 AM

Road Running hills 43:35 [4] 5.0 mi (8:43 / mi)
shoes: NB 427

Warmup, 4x ~2:00 hills with ~4:40 jogback recovery, 18:00 cooldown. Felt ok.

Saturday Jan 16, 2010 #

3 PM

Road Running (trail) 36:10 [2] 4.0 mi (9:03 / mi)
shoes: NB 427

Easy run @ Magnuson Park after the UW Indoor Track meet. Very wet and sloppy. I saw a wetland sign totally submerged in water. I'd say that qualifies as a wetland.

Friday Jan 15, 2010 #

Road Running 45:46 [3] 6.2 mi (7:23 / mi)
shoes: NB 427

Loop from home. I didn't feel great today, but that's what I get for slacking off all week. It was good to finally get out for a run this week.

Tuesday Jan 12, 2010 #

5 PM

Road Running 47:11 [3] 6.2 mi (7:37 / mi)
shoes: NB 427

2 loops after work. 2 times up radio hill.

Saturday Jan 9, 2010 #

Event: O' Series/WIOL #5 -- Marymoor Park
 

Orienteering race 38:11 [5] 6.7 km (5:42 / km)
shoes: NB 740

WIOL at Marymoor: My second ever Mispunch, bummer. I ended up skipping 25 coming out of the second box and going straight to 26. When I finished I thought that was my only MP, but after some map discussion with the "Boyz" after my run I realized I skipped both 7 and 13 in the first box. Other mistakes/slowdowns: Lost about 1:00 on misplaced 8. Lost my shoe (ran right out of it) in the mud/swamp right after 3 and had to go back and get it. On the long leg I lost maybe 30sec on 14. I used the long leg to look ahead to the second box and decided early to skip 18, which turned out to be a bad choice as 21 was the good skip. Probably lost 1-2min by taking 21. I really enjoyed this format even though I MP'd. It ranks up there as one of my favorite Winter Series courses.
C • creative course design 1

Thursday Jan 7, 2010 #

Road Running 39:03 [3] 6.0 mi (6:31 / mi)
shoes: NB 427

Easy lunch run at work. Two laps, no radio hill today.

Wednesday Jan 6, 2010 #

Road Running (fartlek) 40:00 [4] 5.5 mi (7:16 / mi)
shoes: NB 427

Run after work. Did ~10:00 warmup and then 6 x (2:00 hard x 1:00 easy) then ~10:00 cooldown. Felt good.

Monday Jan 4, 2010 #

Road Running 22:15 [3] 3.5 mi (6:21 / mi)
shoes: NB 427

One lap after work. Once up radio hill.

Sunday Jan 3, 2010 #

Road Running (Trail) 57:43 [3] 8.0 mi (7:13 / mi)
shoes: NB 740

Long run out at Stottlemyer. A little muddy today, so I avoided the worst spots. Ran through the clear cut today and see that they cleared my favorite forest to run through. It's kind of sad, but I'm sure alot will change out there in my lifetime.

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