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Training Log Archive: BigWillyStyle

In the 7 days ending Aug 24, 2014:

activity # timemileskm+m
  Cycling4 2:38:54 34.98(13.2/h) 56.3(21.3/h) 420
  Running4 1:42:14 11.53(8:52) 18.56(5:30) 60
  Strength1 27:00
  Orienteering1 25:39 3.24(7:55) 5.21(4:55) 6524c
  Total10 5:13:47 49.75 80.07 54524c

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Sunday Aug 24, 2014 #

2 PM

Cycling 23:35 [3] 3.41 mi (8.7 mph) +50m

Just a couple MTB loops around Watershed Park with dad.

Saturday Aug 23, 2014 #

11 AM

Orienteering race 25:39 [5] ** 3.24 mi (7:55 / mi) +65m 7:27 / mi
24c

North Seattle College Score-O/Sprint.

Great courses on a fantastically excellent brand-new map by Pink Socks. Certain parts of the campus are arguably the most complicated sprint areas I've ever run on, and in Seattle too! Glorious stuff. I'm excited about it for future training purposes as well.

The course - there were 3-4 tricky controls, but I was flummoxed by only one of them, 118, for probably 0:45-1:00 lost. 117-118 would be an awesome point-to-point leg as well, as I'm still not sure of the best route.
12 PM

Running warm up/down 13:17 [2] 1.14 mi (11:39 / mi) +20m 11:03 / mi

Control pick-up.
1 PM

Cycling 10:26 [3] 1.91 mi (11.0 mph) +30m

2 PM

Cycling long 1:28:25 [3] 20.65 mi (14.0 mph) +320m

Ride home to Kirkland from Seattle around the north end of Lake Washington, up to the top of Kingsgate and through Totem Lake. I passed 15 cyclists on the Burke-Gilman trail and didn't get passed by anyone. Woo for random meaningless competitiveness!

Friday Aug 22, 2014 #

7 AM

Cycling 36:28 [4] 9.01 mi (14.8 mph) +20m

Made it most of the way to work before blowing a tire.
8 AM

Running warm up/down 15:00 [2] 1.5 mi (10:00 / mi)

Tuesday Aug 19, 2014 #

8 PM

Running warm up/down 17:17 [2] 2.07 mi (8:21 / mi) +20m 8:06 / mi

Running intervals 34:17 [4] 7.6 km (4:31 / km)

Very tall and inconsistent interval ladder. Probably a bit too much, or at least it felt like it by the end.

400 - 80
800 - 2:42
1200 - 4:16
1600 - 5:37
1200 - 4:20
800 - 2:48
400 - 74
9 PM

Running warm up/down 22:23 [2] 2.1 mi (10:39 / mi) +20m 10:21 / mi

Monday Aug 18, 2014 #

Note

"It is said an Eastern monarch once charged his wise men to invent him a sentence, to be ever in view, and which should be true and appropriate in all times and situations. They presented him the words: "And this, too, shall pass away." How much it expresses! How chastening in the hour of pride! How consoling in the depths of affliction!"
8 PM

Strength 27:00 [3]

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