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Training Log Archive: dcady

In the 30 days ending Nov 30, 2019:

activity # timemileskm+m
  running8 7:23:01 40.7(10:53) 65.5(6:46) 224
  strength6 6:00:00
  Orienteering5 4:05:01 11.09 17.85 11510 /13c76%
  walking3 2:34:51 8.6(18:00) 13.84(11:11) 4
  stretching6 1:33:00
  Road Race1 43:55 4.99(8:48) 8.03(5:28) 20
  XC race1 31:29 2.95(10:40) 4.75(6:38)
  Total30 22:51:17 68.33 109.97 36310 /13c76%
  [1-5]24 17:24:23
averages - weight:160.7lbs

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Thursday Nov 28, 2019 #

9 AM

Road Race race 43:55 intensity: (31 @0) + (11 @1) + (2:42 @2) + (13:41 @3) + (21:57 @4) + (4:53 @5) 4.99 mi (8:48 / mi) +20m 8:42 / mi
ahr:148 max:181 weight:162lbs shoes: Asics GT2000 7

124th annual Turkey Trot. Ben, Amanda and Tanya also ran. I got beat by a bunch of 70 year olds. Finished 7/83 in M70-74. My goal was to run pace of 9:00 which I beat.

YMCA Turkey Trot Buffalo 2019 632

Photo: Diane Sardes
12 PM

stretching warm up/down 15:00 [0]

Tuesday Nov 26, 2019 #

8 AM

running 54:02 intensity: (6:17 @0) + (5:12 @1) + (17:45 @2) + (23:51 @3) + (57 @4) 5.16 mi (10:28 / mi) +27m 10:18 / mi
ahr:129 max:148 shoes: Asics GT2000 7

10 AM

stretching 15:00 [0]

Monday Nov 25, 2019 #

5 PM

strength (Gym) 1:00:00 [3]

Pretty crowded late in the afternoon. Ran into Dan Hart and congratulated him on his new boat.

Sunday Nov 24, 2019 #

5 PM

stretching warm up/down 15:00 [0]

Saturday Nov 23, 2019 #

10 AM

running 1:05:36 intensity: (11:17 @0) + (8:45 @1) + (29:34 @2) + (15:55 @3) + (5 @4) 5.63 mi (11:39 / mi) +43m 11:23 / mi
ahr:125 max:151 shoes: Asics GT2000 7

Listening to a podcast along the way.
11 AM

stretching warm up/down 15:00 [0]

Friday Nov 22, 2019 #

strength (Gym) 1:00:00 [3]

Boring boring boring except for listening to Taylor Swift.

Thursday Nov 21, 2019 #

5 PM

running 51:55 intensity: (3:34 @0) + (2:34 @1) + (2:03 @2) + (18:19 @3) + (25:25 @4) 4.97 mi (10:27 / mi) +28m 10:16 / mi
ahr:141 max:154 shoes: Asics GT2000 7

Another couple of laps in the dark. I kind of like running in the dark. Looks like I should be thinking about a new pair of shoes.
6 PM

stretching warm up/down 15:00 [0]

Wednesday Nov 20, 2019 #

10 AM

walking 1:00:09 intensity: (1:00:07 @0) + (1 @1) + (1 @3) 3.6 mi (16:42 / mi)
ahr:85 max:112 weight:161lbs

Checking out the neighborhood around a potential future residence.

Tuesday Nov 19, 2019 #

4 PM

running 53:50 intensity: (7:36 @0) + (3:04 @1) + (26:24 @2) + (16:03 @3) + (24 @4) + (19 @5) 4.96 mi (10:51 / mi) +15m 10:45 / mi
ahr:127 max:172 shoes: Asics GT2000 7

Two laps of the park in the dark.
6 PM

stretching warm up/down 18:00 [0]

Decided to start logging stretching. It might encourage me to do it more consistently

Monday Nov 18, 2019 #

12 PM

strength (Gym) 1:00:00 [3]

Sunday Nov 17, 2019 #

9 AM

XC race race 31:29 intensity: (23 @0) + (38 @1) + (16 @2) + (8:36 @3) + (18:53 @4) + (2:43 @5) 2.95 mi (10:40 / mi)
ahr:148 max:167 shoes: VJ Falcon

Chilly but sunny. On the golf course at Delaware Park. Organized by GBTC. A small but enthusiastic field. Was running alone a lot of the time. Surface was rutted snow. Not bad, actually.

Friday Nov 15, 2019 #

11 AM

walking 34:11 intensity: (33:59 @0) + (12 @3) 2.08 mi (16:26 / mi) +4m 16:20 / mi
ahr:80 max:80 shoes: Garmont Lagorai GTX

Walking to the gym. Took the train home. Train took 15 minutes less than the walk. So 35 minutes of walking saved $1 and only took a little longer and was good exercise. A win-win.
12 PM

strength (Gym) 1:00:00 [3]

Listening to pop music on Apple Music.

Thursday Nov 14, 2019 #

8 AM

running 52:36 intensity: (6:36 @0) + (12:49 @1) + (29:39 @2) + (3:32 @3) 4.7 mi (11:12 / mi) +21m 11:02 / mi
ahr:123 max:139

Wednesday Nov 13, 2019 #

11 AM

walking 1:00:31 intensity: (58:35 @0) + (1:50 @1) + (6 @3) 2.92 mi (20:44 / mi)
ahr:83 max:116 weight:160lbs shoes: Garmont Lagorai GTX

Ran an errand and then continued a walk for exercise. Chilly but sunny day. Wildlife spotted: arctic fox, river otter, spotted hyena, giraffe, tiger, vulture, bighorn sheep, reindeer. (I was at the zoo.)

Tuesday Nov 12, 2019 #

4 PM

running 58:17 intensity: (4:58 @0) + (3:40 @1) + (3:13 @2) + (43:47 @3) + (40 @4) + (1:59 @5) 4.99 mi (11:41 / mi) +27m 11:29 / mi
ahr:169 max:199 shoes: Asics GT2000 7

Lots of snow overnight and the park road was still pretty icy in spots so had to run like a penguin. Nice at sunset though. Wore lots of reflective gear. Coldest run of the year so far at 22ยบ.

Monday Nov 11, 2019 #

11 AM

strength 1:00:00 [3]

Saturday Nov 9, 2019 #

Orienteering 37:00 [3]
shoes: VJ Falcon

Putting up and taking down controls for night-O meet. GPS was a little wonky so I estimated the total time. Successful meet except for one control being stolen.
3 PM

Orienteering 8:41 intensity: (7:26 @0) + (13 @1) + (1:01 @2) + (1 @3) 0.39 mi (22:15 / mi)
ahr:95 max:131 shoes: VJ Falcon

Orienteering 13:55 intensity: (10:30 @0) + (1:53 @1) + (1:31 @2) + (1 @3) 0.74 mi (18:48 / mi)
ahr:100 max:131 shoes: VJ Falcon

Friday Nov 8, 2019 #

11 AM

strength (Gym) 1:00:00 [3]

I know it's good for me. I just wish it were more fun.

Thursday Nov 7, 2019 #

9 AM

running 50:59 intensity: (4:02 @0) + (1:22 @1) + (6:31 @2) + (18:23 @3) + (20:41 @4) 5.0 mi (10:12 / mi) +36m 9:58 / mi
ahr:139 max:151 weight:160lbs shoes: Asics GT2000 7

Explored a few new paths in the cemetery. Light snow falling for the first time this season.

Tuesday Nov 5, 2019 #

10 AM

running 55:46 intensity: (8:15 @0) + (4:29 @1) + (8:06 @2) + (26:56 @3) + (7:59 @4) + (1 @5) 5.29 mi (10:33 / mi) +27m 10:23 / mi
ahr:132 max:158 shoes: Asics GT2000 7

Recovery run. Two easy laps of the golf course.

Sunday Nov 3, 2019 #

10 AM

Orienteering race 1:32:54 intensity: (5:00 @0) + (17:57 @1) + (19:39 @2) + (30:57 @3) + (17:03 @4) + (2:18 @5) ***** 4.85 mi (19:09 / mi) +77m 18:15 / mi
ahr:135 max:176 spiked:10/13c shoes: VJ Falcon

The Long event of the Ontario Championships. Had a better run than in the middle in the same terrain. Used the thumb compass but not sure if that made a difference. I just found it easier to read the map. Lost the most time on control 4 because I got on the wrong ridge. Nominal distance was 5.5 km. Pace = 16.9 min/km.

Saturday Nov 2, 2019 #

Event: Ontario Orienteering Championships
 
10 AM

Orienteering race 1:16:27 intensity: (4:48 @0) + (4:48 @1) + (16:00 @2) + (27:06 @3) + (18:56 @4) + (4:49 @5) ***** 3.63 mi (21:04 / mi) +36m 20:26 / mi
ahr:138 max:173 shoes: VJ Falcon

Lots of mistakes. Not really sure why. Pace = 21.08.
3 PM

Orienteering race 16:04 intensity: (28 @2) + (1:45 @3) + (4:36 @4) + (9:15 @5) *** 1.48 mi (10:51 / mi) +1m 10:50 / mi
ahr:159 max:182 shoes: VJ Falcon

Started the watch late. Actual time was 19:45. Good enough for 4th of 7. One big goof. Ran right past control 8 without seeing it. I must have blinked at the wrong time. Probably wouldn't have made a difference in my placing. Nominal distance = 2.3 km. Pace = 8.6 min/km.
6 PM

Note

Dinner at Borealis which was excellent. Had the tomato soup and the fish tacos. (Pickerel from Lake Erie, they claimed.) Had a pint of the house lager.

Friday Nov 1, 2019 #

Note
(rest day)

Drove to Guelph for the Ontario Champs. Almost didn't go because the power was out at our house but B insisted. Waze took me through interesting neighborhoods in Hamilton on the way up. It avoided the congestion on the 403. Stayed at the Staybridge Suites south of Guelph but very convenient to the meet sites. Had dinner at Buon Gusto in downtown Guelph which I can recommend. Enjoyed the Linguine Romantina and a glass of the house red.

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