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Training Log Archive: O Joy

In the 30 days ending Sep 30, 2017:

activity # timemileskm+m
  run5 3:30:36 17.1(12:19) 27.52(7:39) 81
  Orienteering2 2:23:25 5.97(24:01) 9.61(14:56) 14731c
  mixed trail/road run2 1:46:01 4.91(21:35) 7.9(13:25) 62
  warm up/cool down5 1:09:02 2.42(28:29) 3.9(17:42) 12
  trail run1 1:07:27 3.93(17:10) 6.32(10:40) 47
  core/stretch1 15:00
  Total11 10:11:31 34.33 55.26 35031c

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Monday Sep 25, 2017 #

6 PM

run 40:22 [3] 3.53 mi (11:26 / mi) +21m 11:14 / mi
(sick) shoes: NB 860v7

Y Multifit Z2/Z4 run but a cold kept me from running the entire run.

warm up/cool down 5:31 [3] 0.25 mi (22:29 / mi)

7 PM

core/stretch 15:00 [3]

Saturday Sep 23, 2017 #

8 AM

run 25:00 [1] 1.0 mi (25:00 / mi)
shoes: NB 860v5

spectating at MIC XC meet
1 PM

Orienteering 1:11:36 [3] *** 2.5 mi (28:39 / mi) +61m 26:38 / mi
8c shoes: X-Talon 212

ICO Camp Belzer meet; Orange course set by Jerry Lyons. 93oF+ day and had spent the morning at XC meet so wasn't feeling it and bailed after 8 controls.

Orienteering 31:21 [3] 0.92 mi (34:04 / mi) +18m 32:08 / mi
6c shoes: X-Talon 212

control pick-up

3 - Orange - Splits

Monday Sep 18, 2017 #

6 PM

run 55:02 [3] 4.68 mi (11:46 / mi) +21m 11:36 / mi
shoes: NB 860v7

MF training; 15 min Z2 then 4 x 600m Z4/200m recovery and home at Z2

warm up/cool down 22:54 [3] 0.48 mi (47:26 / mi)

Saturday Sep 16, 2017 #

9 AM

mixed trail/road run 1:00:00 [2] 1.7 mi (35:18 / mi) +5m 34:58 / mi
shoes: NB 860v5

spectating at Flash Rock XC meet.

Friday Sep 15, 2017 #

6 PM

mixed trail/road run 46:01 [3] 3.21 mi (14:20 / mi) +57m 13:35 / mi
shoes: NB 860v7

Early evening run at Holliday Park with Rob.

warm up/cool down 9:26 [2] 0.38 mi (24:48 / mi)

Picked some late pawpaws from the specimen trees on the lawn at Holliday Park.

Monday Sep 11, 2017 #

6 PM

run 53:28 [3] 4.58 mi (11:40 / mi) +21m 11:31 / mi
shoes: NB 860v7

Y MF training; 15 min Zone 2 then 3X 600 m Z4/200 m easy (the last rest was a walk that was too long) then Z2 back to the Y. This felt great - nice night and an approachable workout.

warm up/cool down 6:45 [3] 0.24 mi (27:34 / mi) +2m 26:53 / mi

Saturday Sep 9, 2017 #

6 PM

trail run 1:07:27 [3] 3.93 mi (17:10 / mi) +47m 16:33 / mi
shoes: NB 860v7

Trail run at Eagle Creek with a bit of control site scouting. There is a lagoon/pond in the NW section of EC East that is missing from the map. Great cool early evening run.

Tuesday Sep 5, 2017 #

6 PM

Orienteering 28:18 [3] ** 1.68 mi (16:51 / mi) +45m 15:33 / mi
11c shoes: X-Talon 212

OLOU Tues. night sprint series at Seneca Park Wilderness Trails; long course with fairly easy controls but a brutal climb up the hill to C1.

Orienteering 12:10 [3] 0.87 mi (13:59 / mi) +23m 12:55 / mi
6c shoes: X-Talon 212

short course - easy but it was great to get out on a map.

Short - Splits

Long - Splits

Monday Sep 4, 2017 #

11 AM

run 36:44 [3] 3.31 mi (11:06 / mi) +18m 10:55 / mi
shoes: NB 860v7

Labor Day run on NC loop with R.

warm up/cool down 24:26 [2] 1.07 mi (22:50 / mi) +10m 22:11 / mi

Walk to see progress on the 79th St. bridge.

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