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Training Log Archive: dcady

In the 7 days ending Sep 7, 2013:

activity # timemileskm+m
  running3 1:44:36 10.07(10:23) 16.2(6:27) 74
  strength2 1:21:00
  Orienteering1 28:03 1.88(14:55) 3.03(9:16) 23
  walking3 23:45 1.2(19:47) 1.93(12:18) 1
  Total6 3:57:24 13.15 21.16 98
averages - weight:157lbs

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Saturday Sep 7, 2013 #

6 PM

Orienteering 28:03 [3] *** 1.88 mi (14:55 / mi) +23m 14:22 / mi
shoes: Brooks Adrenaline GTS 12

Placing control stands for the meet the next day, "The Olmsted Challenge", in Delaware Park, a heavily used urban park. Started one hour before sunset when the park would close. None of the stands or vetting flags were disturbed before the event.

Friday Sep 6, 2013 #

11 AM

walking warm up/down 5:00 [1] 0.19 mi (26:13 / mi)
shoes: Brooks Adrenaline GTS 12

running 30:17 [3] 3.27 mi (9:16 / mi) +16m 9:08 / mi
shoes: Brooks Adrenaline GTS 12

walking warm up/down 3:43 [1] 0.18 mi (20:38 / mi)
shoes: Brooks Adrenaline GTS 12

Thursday Sep 5, 2013 #

strength 37:00 [3]

Improvised at home. Hate those crunches.

Wednesday Sep 4, 2013 #

10 AM

walking warm up/down 3:47 [1] 0.21 mi (18:01 / mi)
shoes: Brooks Adrenaline GTS 12

running 30:32 [3] 3.16 mi (9:39 / mi) +24m 9:26 / mi
shoes: Brooks Adrenaline GTS 12

walking warm up/down 3:32 [1] 0.2 mi (18:07 / mi)
shoes: Brooks Adrenaline GTS 12

Tuesday Sep 3, 2013 #

11 AM

strength 44:00 [3]
weight:157lbs

Biked to and from. Have to work around holidays later in the week.

Monday Sep 2, 2013 #

10 AM

walking warm up/down 3:19 [1] 0.21 mi (15:34 / mi)
shoes: Brooks Adrenaline GTS 12

running 43:47 [3] 3.64 mi (12:02 / mi) +34m 11:41 / mi
shoes: Brooks Adrenaline GTS 12

Last check of the map for the sprint this Sunday, so a bit of start and stop, but a good run nonetheless. made a couple of changes to the map and to the course.

walking warm up/down 4:24 [1] 0.21 mi (20:50 / mi) +1m 20:31 / mi
shoes: Brooks Adrenaline GTS 12

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