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Training Log Archive: dcady

In the 30 days ending Jun 30, 2017:

	activity	#	time	miles		km		+m
	running	8	5:18:19	33.26	(9:34)	53.52	(5:57)	226
	Orienteering	1	1:32:00	4.14	(22:13)	6.66	(13:48)	38
	walking	3	20:16	1.5	(13:32)	2.41	(8:25)	46
	Total	9	7:10:35	38.89	(11:04)	62.59	(6:53)	310
	[1-5]	9	6:50:19
averages - weight:159lbs

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Friday Jun 30, 2017 #

Event: WOC 2017

Monday Jun 19, 2017 #

10 AM

running intervals 43:55 [4] 4.72 mi (9:18 / mi) +18m 9:12 / mi
shoes: Asics 2000-4

Un-track workout on the ring road. 2x200 + 1x700, three times. Couldn't do the last 700. Probably should have repeated the previous workout.

Saturday Jun 17, 2017 #

11 AM

running long (short long) 46:50 [3] 4.87 mi (9:37 / mi) +20m 9:30 / mi
weight:158lbs shoes: Asics 2000-4

Seemed hot for Buffalo at 85 degrees.

Thursday Jun 15, 2017 #

6 PM

running race (Trail race) 28:43 [5] 5.0 km (5:45 / km) +70m 5:22 / km
shoes: VJ Falcon

Trail race a Knox Farm put on by Walt and Patty. Could choose from 5k or 10k. I chose 5k but started watch late. 10k people all went off course.

Monday Jun 12, 2017 #

10 AM

running (shoe test) 36:30 [3] 3.75 mi (9:45 / mi) +32m 9:29 / mi
shoes: VJ Falcon

Second run in new shoes. Longer than last time. No problems with fit yet. They were already starting to set up for Corporate Challenge in the park.

Saturday Jun 10, 2017 #

3 PM

running 17:16 [3] 1.75 mi (9:52 / mi) +10m 9:42 / mi
shoes: VJ Falcon

First run in my new shoes to see if there would be any rubbing. So far so good. One lap of the golf course on grass.

Friday Jun 9, 2017 #

4 PM

walking warm up/down 3:00 [0] 0.3 mi (10:00 / mi)
shoes: Asics 2000-4

running intervals 49:16 [4] 5.28 mi (9:20 / mi) +14m 9:15 / mi
shoes: Asics 2000-4

GPS enabled track workout on the Ring Road. 4x500 and 4x400 at REP pace. Was able to do 87% of workout. Happy with that as I hadn't run fast since May 7.

walking warm up/down 7:28 [0] 0.38 mi (19:27 / mi) +12m 17:43 / mi
shoes: Asics 2000-4

Wednesday Jun 7, 2017 #

11 AM

walking warm up/down 3:09 [0] 0.21 mi (14:52 / mi) +12m 12:39 / mi
shoes: Asics 2000-4

running long 1:00:12 [3] 6.14 mi (9:48 / mi) +2m 9:48 / mi
weight:160lbs shoes: Asics 2000-4

Ran from the boat so was able to experience new sights including impressive grain elevators.

walking warm up/down 3:30 [0] 0.39 mi (9:02 / mi) +5m 8:42 / mi
shoes: Asics 2000-4

Sunday Jun 4, 2017 #

11 AM

walking warm up/down 3:09 [0] 0.21 mi (14:44 / mi) +17m 11:49 / mi
shoes: Asics 2000-4

running hills 35:37 [3] 3.64 mi (9:47 / mi) +60m 9:18 / mi
shoes: Asics 2000-4

Friday Jun 2, 2017 #

5 PM

Orienteering 1:32:00 [2] 4.14 mi (22:13 / mi) +38m 21:36 / mi
shoes: Inov-8 OROC 280

Placing controls for the O meet the next day.

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