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Training Log Archive: O Joy

In the 30 days ending Apr 30, 2018:

activity	#	time	miles		km		+m
Orienteering	3	7:03:12	14.83	(28:32)	23.87	(17:44)	360	14c
run	8	5:33:58	29.62	(11:17)	47.67	(7:00)	151
core/stretch	6	1:30:00
warm up/cool down	7	45:18	1.97	(22:59)	3.17	(14:17)	2
walk	1	10:15	0.54	(18:59)	0.87	(11:48)
Total	12	15:02:43	46.96		75.57		512	14c

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Monday Apr 30, 2018 #

6 PM

run 6:47 [3] 0.67 mi (10:08 / mi)
shoes: NB 860v7

Y MF "warm-up"

run 44:42 [3] 3.87 mi (11:33 / mi) +20m 11:22 / mi
shoes: NB 860v7

20 min easy then 5 x 4:30 min HMP/30 min walk. Started too fast on the first 80oF day of the spring.

warm up/cool down 4:21 [2] 0.19 mi (22:53 / mi)

7 PM

core/stretch 15:00 [1]

Saturday Apr 28, 2018 #

Event: ICO Yellowwood State Forest

11 AM

Orienteering race 2:59:37 [3] 5.33 mi (33:42 / mi) +270m 29:07 / mi
14c shoes: X-Talon 212

ICO Green course set by Jerry Lyons at Yellowwood. Physical course as expected but the late spring meant that the honeysuckle had just popped and there were lots of Mayapples, flox, and a few Jack-in-the-Pulpit in the woods. Walked for the whole course and did well until C12 and then didn't know where I came out on the trail for C13 and exited C14 to the N and floated too far E.

Green - Splits

Thursday Apr 26, 2018 #

8 PM

run 21:50 [3] 2.0 mi (10:55 / mi) +16m 10:39 / mi
shoes: NB 860v7

short neighbourhood run

warm up/cool down 10:00 [2] 0.43 mi (23:15 / mi) +2m 23:00 / mi

Sunday Apr 22, 2018 #

12 PM

Orienteering race 2:12:00 [3] 4.2 mi (31:26 / mi) +40m 30:32 / mi
shoes: X-Talon 212

SMOC Meet at Waterloo HQ. Made many bad decisions and ended up fighting through green too much. One terrible leg (9 to 10) that started out bad and never got better. Nice day though.

Orienteering 49:19 [3] 2.17 mi (22:44 / mi) +50m 21:13 / mi
shoes: NB 860v5

map hike at Bishop Lake. Really cool terrain.

Green - Splits

Saturday Apr 21, 2018 #

8 AM

run 1:08:28 [3] 6.0 mi (11:25 / mi) +39m 11:11 / mi
shoes: NB 860v7

Y MF run on the shark's tooth on a gorgeous morning.

warm up/cool down 6:51 [2] 0.32 mi (21:24 / mi)

core/stretch 25:00 [1]

great to have time to really stretch

Thursday Apr 19, 2018 #

6 PM

run 7:40 [3] 0.74 mi (10:22 / mi)
shoes: NB 860v7

Missed MF workout on Wed. evening so did the workout with R. "warm-up" run from the Y parking lot and around Meadowbrook lollipop.

run 23:15 [4] 2.19 mi (10:37 / mi) +2m 10:35 / mi
shoes: NB 860v7

4 x lollipop (0.5 miles) at hmp - 30 sec with 30 sec walk/30 sec standing rest between each. note - my watch was shut off for most of the last loop.

walk 10:15 [2] 0.54 mi (18:59 / mi)

Monday Apr 16, 2018 #

6 PM

run 5:49 [3] 0.56 mi (10:23 / mi)
shoes: NB 860v7

Y MF

run 40:30 [3] 3.67 mi (11:02 / mi) +20m 10:51 / mi
shoes: NB 860v7

warm up/cool down 3:10 [2] 0.13 mi (24:23 / mi)

core/stretch 10:00 [1]

Wednesday Apr 11, 2018 #

6 PM

run 45:18 [3] 3.74 mi (12:07 / mi) +17m 11:57 / mi
shoes: NB 860v7

Y MF workout with a warmup 10 min or so then 4:30 run/1:00 walk/1:00 standing rest with planks.

warm up/cool down 6:10 [2] 0.2 mi (30:49 / mi)

core/stretch 15:00 [1]

Monday Apr 9, 2018 #

6 PM

run 30:45 [3] 2.77 mi (11:06 / mi) +16m 10:54 / mi
shoes: NB 860v7

Still not feeling great but happy to have gotten out for a run.

warm up/cool down 8:04 [2] 0.39 mi (20:40 / mi)

core/stretch 15:00 [1]

Sunday Apr 8, 2018 #

10 AM

Orienteering 1:02:16 [3] 3.13 mi (19:54 / mi)
shoes: X-Talon 212

Decided to run only on Sunday of this year's version of the Flying Pig. Saturday was spent distributing sandwiches for the NJP fundraiser. I had had a cold all week and still felt it in my lungs on this straightforward course.

OCIN_Sunday_Middle_VOA_Park_5 Green - Splits

Monday Apr 2, 2018 #

6 PM

run 38:54 [3] 3.41 mi (11:24 / mi) +21m 11:12 / mi
shoes: NB 860v7

Y Multifit easy run

warm up/cool down 6:42 [3] 0.31 mi (21:34 / mi)

core/stretch 10:00 [1]

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