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Training Log Archive: O Joy

In the 31 days ending Jul 31, 2015:

activity	#	time	miles		km		+m
hike	3	12:29:25	26.39	(28:24)	42.47	(17:39)	1049
run	9	5:11:25	28.27	(11:01)	45.5	(6:51)	96
Orienteering	2	2:06:10	4.86	(25:59)	7.82	(16:09)	75	26c
core/stretch	3	40:00
warm up/cool down	2	11:27	0.82	(14:03)	1.31	(8:44)
Total	14	20:38:27	60.33		97.1		1220	26c

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Tuesday Jul 28, 2015 #

6 PM

run 30:03 2.9 mi (10:22 / mi) +16m 10:12 / mi
shoes: NB 860v5

Y Multifit workout on my own and earlier as there was no coach. 10 min jog S on Monon then 4 x 2min 10K pace:30 sec recovery. Warm (86oF) and humid.

C • Good effort 1

warm up/cool down 3:57 [1] 0.21 mi (18:22 / mi)
shoes: NB 860v5

cool down walk

Saturday Jul 25, 2015 #

10 AM

Orienteering 1:24:19 [3] *** 3.55 mi (23:45 / mi) +48m 22:48 / mi
18c shoes: X-Talon 212

ICO meet at Skiles Test Park; Hard (orangish) course (4.1 km) set by Robert Pumphreys who did a great job with the small and green park. All the controls didn't get marked on the GPS track.

1 PM

Orienteering (control pickup) 41:51 [2] ** 1.31 mi (32:02 / mi) +27m 30:06 / mi
8c

Advanced - Splits

Thursday Jul 23, 2015 #

7 PM

run 41:03 [3] 3.81 mi (10:47 / mi) +24m 10:35 / mi
shoes: NB 860v5

Y Multifit group; aerobic run S on Monon for 20 min and then back at 7:1 interval.

Wednesday Jul 22, 2015 #

7 PM

run 35:12 [3] 3.1 mi (11:21 / mi) +2m 11:20 / mi
shoes: NB 860v5

NCXC Course Fundraiser. Cooler, less humid, and shorter grass than two weeks ago and we got to run the real course.

Tuesday Jul 21, 2015 #

7 PM

run 34:35 [3] 3.15 mi (10:59 / mi) +2m 10:57 / mi
shoes: NB 860v5

Y Multifit group; 5 x 0.5 mile intervals on Meadowbrook with standing rest. The pace was supposed to be 10K or 1/2 marathon - even though I was faster, I did better at equal or negative splits. Includes warm-up and cool-down.

core/stretch 20:00 [1]

Saturday Jul 18, 2015 #

9 AM

run 38:42 [3] 3.6 mi (10:46 / mi) +17m 10:37 / mi
shoes: NB 860v5

79th St./ full NC loop. Already warm and humid but I got a run in before the 90oF temps.

Thursday Jul 16, 2015 #

7 PM

run 28:36 [3] 2.64 mi (10:50 / mi) +7m 10:45 / mi
shoes: NB 860v5

Y Multifit group; interval figure 8 in Wincombe neigbourhood, snappy on short sides and jog on long sides. The last 0.7 miles was cool down jog back to the Y. This felt better than Tues. evening but the quicker intervals were much shorter. 82oC but less humid than Tues.

warm up/cool down 7:30 [3] 0.6 mi (12:30 / mi)
shoes: NB 860v5

core/stretch 10:00 [1]

Tuesday Jul 14, 2015 #

7 PM

run 39:13 [3] 3.29 mi (11:55 / mi) +1m 11:54 / mi
shoes: NB 860v5

Y Multifit Group track workout at Northview track. Warm-up jog to the track and then we were supposed to do 4-6 Yassos intervals of 4 min run with 3 min jog recovery. I tried to do the run intervals at 9 - 9:30 pace but faded with each interval so that pace was too fast. Warm-up was too fast as well as I was keeping up with Mark and Terri. Garmin interval marking wasn't correct. Humid and about 80oC.