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Training Log Archive: O Joy

In the 30 days ending Apr 30, 2016:

activity # timemileskm+m
  run9 6:03:44 32.83(11:05) 52.83(6:53) 179
  Orienteering3 3:58:33 11.18(21:21) 17.99(13:16) 31218c
  yard work1 3:00:00
  walk3 1:47:17 5.4(19:52) 8.69(12:21) 75
  core/stretch6 1:29:00
  warm up/cool down6 55:47 3.16(17:38) 5.09(10:58) 14
  bike2 32:00 6.0(5:20) 9.66(3:19) 1
  Total19 17:46:21 58.57 94.25 58118c

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Saturday Apr 30, 2016 #

8 AM

run 5:29 [2] 0.52 mi (10:39 / mi)
shoes: NB 860v5

Y Multifit training; remote site today. Warm-up jog from Marrott Park College Ave parking lot to Broadway and Arden. The rain started as I was driving out the lane for the park.

9 AM

run 40:06 [3] 3.55 mi (11:18 / mi) +66m 10:41 / mi
shoes: NB 860v5

Arden loop with 1 - 2 min break between loops.

run 5:36 [3] 0.52 mi (10:44 / mi) +2m 10:36 / mi
shoes: NB 860v5

Back to the car.

Thursday Apr 28, 2016 #

6 PM

run 36:41 [3] 3.49 mi (10:31 / mi) +17m 10:21 / mi
shoes: NB 860v5

NC loop on my own.
7 PM

warm up/cool down 12:14 [2] 0.34 mi (36:00 / mi)
shoes: NB 860v5

Cool down walk and pulling garlic mustard from the road side.

core/stretch 20:00 [1]

Sunday Apr 24, 2016 #

11 AM

yard work 3:00:00 [2]

Saturday Apr 23, 2016 #

8 AM

bike 16:00 [2] 3.0 mi (5:20 / mi)

to and from Y

run 1:04:51 [3] 6.0 mi (10:48 / mi) +36m 10:37 / mi
shoes: NB 860v5

Y Multifit training; shark's tooth 9/1 intervals for the entire run.
9 AM

warm up/cool down 13:12 [2] 0.72 mi (18:20 / mi) +3m 18:06 / mi
shoes: NB 860v5

cool down walk back to the Y

core/stretch 20:00 [1]

Monday Apr 18, 2016 #

6 PM

run 36:31 [3] 2.88 mi (12:40 / mi) +4m 12:37 / mi
shoes: NB 860v5

Y multifit training; Nora Woods neighbourhood N of Nora Marsh.

core/stretch 5:00 [1]

Saturday Apr 16, 2016 #

8 AM

warm up/cool down 2:37 [2] 0.25 mi (10:29 / mi) +1m 10:21 / mi
shoes: NB 860v5

run 52:46 [3] 5.02 mi (10:31 / mi) +12m 10:26 / mi
shoes: NB 860v5

Y Multifit training; N on Monon 8/1/1 aerobic/up tempo/walk intervals. Gorgeous morning - sunny and already almost 60oF.

bike 16:00 [1] 3.0 mi (5:20 / mi) +1m 5:20 / mi

Bike to and from the Y.
9 AM

warm up/cool down 12:31 [2] 0.69 mi (18:09 / mi)
shoes: NB 860v5

cool down and striders

Friday Apr 15, 2016 #

6 PM

walk 31:11 [2] 1.51 mi (20:39 / mi) +19m 19:53 / mi

Walk to Nora Rockstone for dinner with Aragorn.
8 PM

walk 26:25 [2] 1.26 mi (20:58 / mi)

....and home.

Monday Apr 11, 2016 #

6 PM

run 10:53 [3] 1.01 mi (10:47 / mi)
shoes: NB 860v5

run 23:46 [4] 1.95 mi (12:11 / mi) +2m 12:09 / mi
shoes: NB 860v5

Y Multifit training; Hill work out from 79th and Northwoods North 1 min and back in 1:15 with immediate repeats x5, standing rest and again. I skipped the 4th repeat on the first set but got through them all on the second set. Tough workout.
C • seems likely this was more than 2 m climb? 2

warm up/cool down 11:33 [3] 0.85 mi (13:39 / mi) +9m 13:13 / mi
shoes: NB 860v5

back to the Y

core/stretch 20:00 [3]

Saturday Apr 9, 2016 #

Event: Conquer the Crossroads Rogaine
 
8 AM

run 50:22 [3] 4.68 mi (10:46 / mi) +39m 10:30 / mi
shoes: NB 860v5

Y Multifit training; Shark's tooth to 75th and Pennsylvania and back. Cold morning (27oF) with wind and snow.

core/stretch 12:00 [3]

5 PM

walk 49:41 [2] 2.63 mi (18:53 / mi) +56m 17:43 / mi
shoes: NB 860v5

Walk at Morgan Monroe between the 6 hr and 12 hr finishes.

Wednesday Apr 6, 2016 #

6 PM

warm up/cool down 3:40 [3] 0.32 mi (11:36 / mi) +1m 11:29 / mi
shoes: NB 860v5

run 36:43 [3] 3.21 mi (11:26 / mi) +1m 11:26 / mi
shoes: NB 860v5

Y Multifit training; 6 Meadowbrook 1/2 mile lollipops with 1 min standing rest.

core/stretch 12:00 [3]

Sunday Apr 3, 2016 #

9 AM

Orienteering race 1:50:45 [3] *** 4.75 mi (23:18 / mi) +198m 20:38 / mi
18c shoes: X-Talon 212


Flying_Pig_2016_Sunday_Classic_9 Green A - Splits

Saturday Apr 2, 2016 #

12 PM

Orienteering race 1:39:12 [3] 4.42 mi (22:28 / mi) +113m 20:48 / mi
shoes: X-Talon 212

O Joy! What a wonderful day!

Flying_Pig_2016_Saturday_Classic_9 Green A - Splits

Friday Apr 1, 2016 #

Event: OCIN Flying Pig XX
 
2 PM

Orienteering race 28:36 [3] 2.01 mi (14:16 / mi) +1m 14:14 / mi
shoes: X-Talon 212


Flying_Pig_2016_Friday_Sprint_9 Green - Splits

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