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Training Log Archive: dcady

In the 31 days ending Oct 31, 2018:

activity # timemileskm+m
  strength7 7:00:35
  running9 6:45:53 41.48(9:47) 66.75(6:05) 228
  Orienteering3 4:33:07 5.64 9.07 29013c
  walking9 1:21:01 4.55(17:49) 7.32(11:04) 44
  run/walk1 10:51 0.9(12:02) 1.45(7:28)
  Total19 19:51:27 52.56 84.59 56213c
  [1-5]19 19:33:10
averages - weight:162.2lbs

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Wednesday Oct 31, 2018 #

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

Tuesday Oct 30, 2018 #

4 PM

walking warm up/down 3:29 [1] 0.19 mi (17:58 / mi) +8m 15:56 / mi
shoes: Asics GT2000 6

running 39:43 [3] 3.97 mi (10:00 / mi) +33m 9:45 / mi
weight:164lbs shoes: Asics GT2000 6

Lovely fall day.

walking warm up/down 4:09 [1] 0.22 mi (19:12 / mi)
shoes: Asics GT2000 6

Monday Oct 29, 2018 #

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

Sunday Oct 28, 2018 #

12 PM

Orienteering race 58:52 [5] ***** 2.45 mi (24:04 / mi) +23m 23:23 / mi
13c shoes: VJ Falcon

Details to follow.

Advanced Short - Splits

Thursday Oct 25, 2018 #

12 PM

strength (Gym) 1:00:00 [3]
weight:163lbs

Wednesday Oct 24, 2018 #

5 PM

walking warm up/down 3:10 [0] 0.21 mi (15:10 / mi) +3m 14:31 / mi
ahr:90 max:96 shoes: Asics GT2000 6

running long 1:01:23 intensity: (8:58 @0) + (9:07 @1) + (16:13 @2) + (12:49 @3) + (5:39 @4) + (8:37 @5) 6.22 mi (9:52 / mi) +47m 9:39 / mi
ahr:137 max:179 shoes: Asics GT2000 6

walking warm up/down 7:59 intensity: (6:09 @0) + (1:36 @1) + (14 @2) 0.4 mi (19:48 / mi) +3m 19:21 / mi
ahr:106 max:127 shoes: Asics GT2000 6

Tuesday Oct 23, 2018 #

4 PM

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

Monday Oct 22, 2018 #

4 PM

walking warm up/down 3:20 [1] 0.21 mi (15:30 / mi) +7m 14:05 / mi
shoes: Asics GT2000 6

running 30:35 [3] 3.18 mi (9:38 / mi) +31m 9:21 / mi
shoes: Asics GT2000 6

walking warm up/down 5:41 [1] 0.32 mi (17:33 / mi)
shoes: Asics GT2000 6

Saturday Oct 20, 2018 #

Orienteering race (Score-O) 1:40:00 [5]
weight:163lbs shoes: VJ Falcon

Last event of the season. I ran n/c because I had updated the map and prepped the competitors maps. Got all the controls and had the fastest time of the day. Hail at the start was only a brief distraction. Sun came out later. Some controls were misplaced.

Friday Oct 19, 2018 #

10 AM

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

Tuesday Oct 16, 2018 #

11 AM

walking warm up/down 3:15 [1] 0.19 mi (17:33 / mi)
shoes: Asics GT2000 6

running long 1:00:10 [3] 5.86 mi (10:16 / mi) +38m 10:04 / mi
shoes: Asics GT2000 6

Nice long run on scenic avenues and the cemetery. Fine cool weather. Wore tights for the first time.

walking warm up/down 12:35 [1] 0.72 mi (17:33 / mi) +3m 17:19 / mi
shoes: Asics GT2000 6

Saturday Oct 13, 2018 #

12 PM

walking warm up/down 3:07 [1] 0.2 mi (15:32 / mi)
shoes: Asics GT2000 6

running tempo 41:30 [4] 4.35 mi (9:32 / mi) +1m 9:32 / mi
shoes: Asics GT2000 6

1000 m at 5:33 with 1 min rest, four times. At Cape Henlopen State Park Gordon's Pond area. Must be the flattest place I've ever run.

walking warm up/down 3:38 [1] 0.2 mi (18:06 / mi) +1m 17:50 / mi
shoes: Asics GT2000 6

Thursday Oct 11, 2018 #

9 AM

running (@Dewey Beach) 30:41 [3] 3.24 mi (9:28 / mi) +2m 9:27 / mi
shoes: Asics GT2000 6

Hoped to escaped the rain but failed on that account. No problem however. The wettest I've ever been on a run. Misjudged how far I was from home so had to run/walk on the way back.

run/walk warm up/down 10:51 [2] 0.9 mi (12:02 / mi)
shoes: Asics GT2000 6

walking warm up/down 8:16 [1] 0.48 mi (17:05 / mi) +2m 16:52 / mi
shoes: Asics GT2000 6

Tuesday Oct 9, 2018 #

9 AM

walking warm up/down 3:04 [1] 0.19 mi (15:58 / mi)
shoes: Asics GT2000 6

running long 55:03 [3] 5.42 mi (10:09 / mi)
shoes: Asics GT2000 6

Running on vacation! The best!

walking warm up/down 3:19 [1] 0.17 mi (19:37 / mi) +2m 18:56 / mi
shoes: Asics GT2000 6

Friday Oct 5, 2018 #

9 AM

Orienteering 1:54:15 [2] 3.19 mi (35:49 / mi) +267m 28:25 / mi
shoes: VJ Falcon

Placing controls for tomorrow's event at Schoellkopf.

Thursday Oct 4, 2018 #

5 PM

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

Wednesday Oct 3, 2018 #

5 PM

walking warm up/down 3:23 [1] 0.23 mi (14:31 / mi) +10m 12:49 / mi
shoes: Asics GT2000 6

running 31:03 [3] 3.21 mi (9:40 / mi) +28m 9:25 / mi
weight:159lbs shoes: Asics GT2000 6

Once again the watch lost satellites.

walking warm up/down 4:03 [1] 0.24 mi (16:45 / mi)
shoes: Asics GT2000 6

Tuesday Oct 2, 2018 #

strength (Gym) 1:00:35 [3]

Monday Oct 1, 2018 #

4 PM

walking warm up/down 3:35 [1] 0.12 mi (28:50 / mi) +5m 25:38 / mi
shoes: Asics GT2000 6

running intervals 55:45 [4] 6.03 mi (9:15 / mi) +48m 9:01 / mi
shoes: Asics GT2000 6

Intervals in the park. 5 x 800 at 5:07/km with 400 m jog recovery. The hill provided added spice. There was a middle school cross country meet going on at the same time.

walking warm up/down 4:58 [1] 0.24 mi (20:46 / mi)
shoes: Asics GT2000 6

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