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Training Log Archive: dcady

In the 30 days ending Jun 30, 2013:

activity	#	time	miles		km		+m
Orienteering	3	5:43:46	12.34	(27:51)	19.86	(17:18)	461
mapping	4	5:33:49	6.14	(54:23)	9.88	(33:48)	2
running	6	3:50:40	18.6		29.93		124
strength	3	2:30:45
stretching	9	1:48:47
bike	3	1:23:20	5.73		9.23		29
walking	6	43:23	2.21		3.56		4
Total	17	21:34:30	45.02		72.46		620

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Sunday Jun 23, 2013 #

8 AM

mapping 1:50:28 [1] 2.52 mi (43:52 / mi) +2m 43:46 / mi
shoes: Salomon XA3DUltra2

Friday Jun 21, 2013 #

10 AM

mapping 2:05:37 [1] 1.95 mi (1:04:17 / mi)
shoes: Salomon XA3DUltra2

Thursday Jun 20, 2013 #

5 PM

walking warm up/down 4:06 [1] 0.21 mi (19:14 / mi)
shoes: Brooks Adrenaline GTS 12

running 34:07 [3] 3.56 mi (9:35 / mi) +24m 9:23 / mi
shoes: Brooks Adrenaline GTS 12

walking warm up/down 4:00 [1] 0.2 mi (20:00 / mi)
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 14:00 [1]

Wednesday Jun 19, 2013 #

9 AM

mapping 46:22 [1] 0.89 mi (52:07 / mi)
shoes: Salomon XA3DUltra2

One of the reasons I haven't been training lately is because of a contract I have to map 8 schoolyards and the deadline is the end of June. But today I remembered to wear the gps watch.

11 AM

mapping 51:22 [1] 0.78 mi (1:06:11 / mi)
shoes: Salomon XA3DUltra2

Tuesday Jun 18, 2013 #

5 PM

walking warm up/down 3:44 [1] 0.24 mi (15:46 / mi)
shoes: Brooks Adrenaline GTS 12

running 37:23 [3] 3.78 mi (9:53 / mi) +31m 9:38 / mi
shoes: Brooks Adrenaline GTS 12

walking warm up/down 4:02 [1] 0.21 mi (19:30 / mi)
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 14:00 [1]

Sunday Jun 9, 2013 #

11 AM

Orienteering race (Score-O) 1:29:23 [4] *** 4.73 mi (18:54 / mi) +186m 16:50 / mi
shoes: VJ Falcons 10

BFLO Score O at Hunters Creek Park. Beautiful day. Went down with Adam. Probably some stupid choices and definitely some wasted time, but fun none the less. Spent too much time in thick stuff - should have known better about that, but got a 40 pointer as a result. Had to hustle in to the finish to make it under 90 minutes which I just did. Adam had fun too but wrenched his knee at one point. We'll see how that turns out.

1 PM

Orienteering (Control Pickup) 1:36:45 [2] ** 3.76 mi (25:44 / mi) +115m 23:30 / mi
shoes: VJ Falcons 10

Volunteered to pick up controls after the event because I felt guilty about telling Phil that I couldn't run the computer (when I thought I was going in a regatta) and then showing up anyway. Was pretty exhausted afterwards.

Saturday Jun 8, 2013 #

10 AM

Orienteering (Survey Hike) 2:37:38 [1] 3.85 mi (40:55 / mi) +160m 36:15 / mi
shoes: Salomon XA3DUltra2

Checking out Franklin Gulf for a possible map. It looks good.

Friday Jun 7, 2013 #

bike 13:27 [2]

strength 53:54 [3]

stretching warm up/down 14:20 [1]

bike 13:18 [2]

Thursday Jun 6, 2013 #

11 AM

running 30:20 [3] 3.07 mi (9:53 / mi) +18m 9:42 / mi
shoes: Brooks Adrenaline GTS 12

Steady rain. Ran right from the front steps, skipping the usual 5 minute warm up walk. First few minutes of run felt awkward. Park is being set up for the corporate challenge this evening.

12 PM

walking warm up/down 3:21 [1] 0.19 mi (17:48 / mi)
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 13:00 [1]

Wednesday Jun 5, 2013 #

bike 13:00 [2]

strength 52:00 [3]

stretching warm up/down 10:57 [1]

bike 12:17 [2]

Tuesday Jun 4, 2013 #

6 PM

running warm up/down 6:00 [3]
shoes: Brooks Adrenaline GTS 12

running intervals 31:30 [4]
shoes: Brooks Adrenaline GTS 12

running warm up/down 10:00 [3]
shoes: Brooks Adrenaline GTS 12

walking warm up/down 3:06 [1]
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 5:00 [1]

Monday Jun 3, 2013 #

11 AM

bike 19:58 [2] 3.5 mi (5:42 / mi) +19m 5:36 / mi

strength 44:51 [3]

stretching warm up/down 10:30 [1]

bike 11:20 [2] 2.23 mi (5:05 / mi) +10m 5:01 / mi

Sunday Jun 2, 2013 #

10 AM

walking warm up/down 3:35 [1] 0.21 mi (16:46 / mi)
shoes: Brooks Adrenaline GTS 12

running 35:03 [3] 3.71 mi (9:27 / mi) +31m 9:13 / mi
shoes: Brooks Adrenaline GTS 12

walking warm up/down 3:41 [1] 0.18 mi (20:44 / mi) +3m 19:42 / mi
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 14:00 [1]

Saturday Jun 1, 2013 #

11 AM

walking warm up/down 6:13 [1] 0.38 mi (16:29 / mi)
shoes: Brooks Adrenaline GTS 12

running 46:17 [3] 4.48 mi (10:20 / mi) +20m 10:11 / mi
shoes: Brooks Adrenaline GTS 12

Two hours of map drafting in the AM followed by a run in the park. Was thinking of going for an hour but heat and humidity and falling pace convinced me to cut it short at 46 minutes. Ran on grass the whole time. Barbara and Ann at a dog show in Dunkirk.

walking warm up/down 7:35 [1] 0.4 mi (19:06 / mi) +1m 18:57 / mi
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 13:00 [1]

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