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Training Log Archive: depot

In the 7 days ending Aug 16, 2014:

activity # timemileskm+m
  Misc. 1 7:00:00
  Running 6 5:07:00 35.3(8:42) 56.81(5:24) 100
  Orienteering 1 1:03:42 4.1(15:32) 6.6(9:39) 9010 /14c71%
  Strength/Core1 20:00
  Stretching 1 10:00
  Total7 13:40:42 39.4 63.4 19010 /14c71%

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Saturday Aug 16, 2014 #

Running warm up/down 30:00 [3] 3.2 mi (9:22 / mi)
shoes: Nike Free 4.0

Running intervals 20:00 [5] 4.5 km (4:27 / km)
shoes: Nike Free 4.0

1000 meter intervals with 500 meter jog in between times were: 3:22, 3:35, and 3:25

Running warm up/down 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Nike Free 4.0

Misc. 7:00:00 [3]

Widening the bridges in the little woods at the school, we re routed a trail and moved a bridge, so looks like Mike or I will have to update the map at some point. the bridge we moved left a big drop off and revealed a small cave which was cool.
C • Bridges 4

Friday Aug 15, 2014 #

Running 40:00 [3] 4.5 mi (8:53 / mi)
shoes: Nike Free 4.0

Thursday Aug 14, 2014 #

Running hills 6:00 [5] 1.5 mi (4:00 / mi) +100m 3:19 / mi
shoes: Nike Free 4.0

One and a half mile hills. Coach didn't want me to do the full second mile so I did just a half mile. There's two giant hills in one stretch of road in the park and we run it every week.

Running 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Nike Free 4.0

Running 25:00 [3] 2.0 mi (12:30 / mi)
shoes: Nike Free 4.0

Wednesday Aug 13, 2014 #

Running 50:00 [3] 6.0 mi (8:20 / mi)
shoes: Nike Free 4.0

Tuesday Aug 12, 2014 #

Running 1:00:00 [3] 6.3 mi (9:31 / mi)
shoes: Nike Free 4.0

Strength/Core (Dynamic core) 20:00 [3]

Stretching 10:00 [3]

Monday Aug 11, 2014 #

Running 36:00 [4] 5.0 mi (7:12 / mi)
shoes: Nike Free 4.0

Sunday Aug 10, 2014 #

Orienteering race (Round Mountain) 1:03:42 [5] *** 6.6 km (9:39 / km) +90m 9:02 / km
spiked:10/14c shoes: Inov-8 Mudclaw


Green X - Splits

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