Training Log Archive: dcadyIn the 7 days ending Sep 14, 2019:
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Saturday Sep 14, 2019 #
10 AM
Orienteering race 55:19 *** 6.53 km (8:28 / km) +76m 8:00 / km
ahr:150 max:178 spiked:13/13c shoes: VJ Falcon
Short advanced course (5.1 km) at ROC's meet at Genesee County Park. (I made the map!) Lots of trail running.
1-2 went straight SE to cross the creek. Saw #5 in the process.
5-6 went NW up the hill to the path bend.
8-9 went straight. Should have gone to the path. Unsure of position but kept going and ended up OK if a little slow. Veg was thick.
10-11 went right.
11-12 Took the path and then the road to the left.
12-13 Took the little paths and then the trail going W past the pond. Not sure it was the best route.
Avoided pace counting which was a goal for today. Happy to be able to run the whole way except on a few of the hills which were run/walk. Map a little hard to read at 1:10,000.
1-2 went straight SE to cross the creek. Saw #5 in the process.
5-6 went NW up the hill to the path bend.
8-9 went straight. Should have gone to the path. Unsure of position but kept going and ended up OK if a little slow. Veg was thick.
10-11 went right.
11-12 Took the path and then the road to the left.
12-13 Took the little paths and then the trail going W past the pond. Not sure it was the best route.
Avoided pace counting which was a goal for today. Happy to be able to run the whole way except on a few of the hills which were run/walk. Map a little hard to read at 1:10,000.
Friday Sep 13, 2019 #
5 PM
strength (Gym) 1:00:00 [3]
Rode bike to gym after nap.
Thursday Sep 12, 2019 #
8 AM
running hills 56:48 5.3 mi (10:43 / mi) +114m 10:03 / mi
ahr:127 max:152 shoes: Asics GT2000 7
Loops with hills in the cemetery. 45:00 of running.
Wednesday Sep 11, 2019 #
strength (at home / dumbbells) 30:40 [3]
weight:163lbs
Tuesday Sep 10, 2019 #
8 AM
running 54:11 5.01 mi (10:49 / mi) +28m 10:38 / mi
ahr:124 max:175 shoes: Asics GT2000 7
Two laps on asphalt. Ankle felt fine after being a little wonky on Sunday.
7 PM
Note
Nice dinner at Coco with Barbara and Adam.
Monday Sep 9, 2019 #
9 AM
bike 28:07 5.16 mi (5:27 / mi) +12m 5:25 / mi
ahr:103 max:120
Rode home after dropping off the car at the dealer.
11 AM
bike 29:08 4.56 mi (6:24 / mi)
ahr:102 max:119