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Training Log Archive: O Joy

In the 31 days ending Jan 31, 2016:

activity	#	time	miles		km		+m
Orienteering	7	12:53:27	31.74	(24:22)	51.08	(15:08)	906	75c
run	7	4:52:27	26.99	(10:50)	43.44	(6:44)	131
core/stretch	5	1:25:00
warm up/cool down	2	19:42	1.01	(19:32)	1.62	(12:08)
Total	15	19:30:36	59.74		96.15		1037	75c

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Sunday Jan 31, 2016 #

12 PM

Orienteering race (TROL#7 Miami U Middletown) 2:07:11 [3] *** 5.41 mi (23:30 / mi) +151m 21:38 / mi
29c shoes: X-Talon 212

Green course set by Mike Minium. I feel good about this run - probably some less than optimal route choices but no major mistakes. Lots of honeysuckle in the woods balanced with trail/road running.

OCIN_MiamiU_Middletown_Jan_2016_6 Red - Splits

Saturday Jan 30, 2016 #

8 AM

run 1:00:49 [3] 5.58 mi (10:54 / mi) +24m 10:45 / mi
shoes: NB 860v5

Y Multifit training: S on Monon 8 aerobic/1 snappy/1 walk. Sunny morning at 36oF - perfect running weather.

9 AM

warm up/cool down 9:42 [2] 0.51 mi (19:05 / mi)
shoes: NB 860v5

core/stretch 20:00 [1]

Monday Jan 25, 2016 #

6 PM

run 39:35 [3] 3.62 mi (10:55 / mi) +24m 10:42 / mi
shoes: NB 860v5

Y Multifit training; S on Monon "easy" for 19:30, 30 sec walk and back, hopefully in 19 min. I managed to get back in 19:35 so it was a negative split but not as quick as written in the workout. Nice evening at 45oF.

core/stretch 15:00 [1]

Saturday Jan 23, 2016 #

12 PM

Orienteering race (TROL#6 England-Idlewild) 2:46:57 [3] 6.69 mi (24:58 / mi) +119m 23:39 / mi
shoes: X-Talon 212

OCIN_England-Idlewild_Jan_2016_6 Red - Splits

Wednesday Jan 20, 2016 #

6 PM

run 34:36 [3] 3.1 mi (11:10 / mi) +16m 10:59 / mi
shoes: NB 860v5

Y Multifit training; S on Monon for 15 min then 1 min snappy/1 min HMP intervals back. The trail hadn't been well cleared and had a lot of slick spots so the pace was slower than could have been. About 22oF with a breeze; one short sleeve, one long sleeve and a fleece jacket was fine for a short slow run but would have been too much for a longer quicker run.

Sunday Jan 17, 2016 #

11 AM

Orienteering 1:30:47 [3] 3.81 mi (23:49 / mi) +136m 21:27 / mi
shoes: X-Talon 212

Georgia Navigator Cup Day 2 Green Y

GreenY - Splits

Saturday Jan 16, 2016 #

Event: Georgia Navigator Cup 2016

10 AM

Orienteering race 1:54:00 [3] 4.0 mi (28:30 / mi) +101m 26:26 / mi
shoes: X-Talon 212

Green Y course at Georgia Navigator Cup.

GreenY - Splits

Wednesday Jan 13, 2016 #

6 PM

run (treadmill) 19:44 [3] 2.0 mi (9:52 / mi)
shoes: NB 860v5

Didn't get up to the Y in time to go out with the multifit group and it was cold (wind chill 8oF) so did the workout on a treadmill.
1 mile at 10 min/mile
1 mile at 9:40/mile
no incline

warm up/cool down 10:00 [2] 0.5 mi (20:00 / mi)

Monday Jan 11, 2016 #

6 PM

run 42:08 [3] 3.88 mi (10:51 / mi) +24m 10:39 / mi
shoes: NB 860v5

Y Multifit run; 20 min S on Monon, 1 min walk then 5X 2 min HMP/1 min snappy. I ran at the head of the group on the way done so was to fast and the return was slower than it should have been.

core/stretch 10:00 [1]

Saturday Jan 9, 2016 #

12 PM

Orienteering race (TROL#5 Harbin Park) 2:04:31 [3] 5.95 mi (20:56 / mi) +242m 18:35 / mi
19c shoes: X-Talon 212

ORunner's physical Red course on slick trails and hills. The complex terrain and mountain bike trails in the northern section make this part of the park harder than might be expected for its size. Most significant error was on C12 where I was enjoying running down the hill so much, I ran past the entrance into the woods that I intended to use and didn't pay attention to the clues that something was wrong until too late ending up all the way at C7.

2 PM

Orienteering (control pick-up) 21:58 [2] ** 0.55 mi (39:57 / mi) +31m 34:00 / mi
4c shoes: X-Talon 212

OCIN_Harbin_Jan_2016_Red - Splits

Wednesday Jan 6, 2016 #

6 PM

run 54:38 [3] 5.0 mi (10:56 / mi) +19m 10:48 / mi
shoes: NB 860v5

Y Multifit run; Aerobic run S on Monon for 25 min, 1 min walk and back. I probably started out too quick but overall this was a good run.

core/stretch 20:00 [1]

Monday Jan 4, 2016 #

6 PM

run 40:57 [3] 3.81 mi (10:45 / mi) +24m 10:32 / mi
shoes: NB 860v5

Y Multifit run; 20 min aerobic S on Monon, 1 min walk then 5x 2 min HMP/1 min snappy and jog back. Cool evening (about 32oF, long tights and single long sleeve top) but it was great to be out.

core/stretch 20:00 [1]

Saturday Jan 2, 2016 #

Event: ICO Annual "Cold-O"

Note

Good thing - ICO sold out of maps at the Cold-O.
Bad thing - my map was one of those sold out so I didn't get to run.

C • Oh No 2

Friday Jan 1, 2016 #

11 AM

Orienteering race 2:08:03 [3] *** 5.33 mi (24:01 / mi) +126m 22:23 / mi
23c shoes: X-Talon 212

OCIN New Year's Meet at Camp Timberhill. Fun red course set by Mike Minium on a sunny and cool day. I was happy to finally spike the control on the old canal after running this event at least 5 times - the water in the canal from the heavy rain this week helped me keep up from down. Some tags on the contours on the map might help.

OCIN_Timberhill_New_Years_2016_6 Red - Splits

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