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Training Log Archive: O Joy

In the 31 days ending Dec 31, 2017:

activity # timemileskm+m
  Orienteering4 6:56:30 14.21(29:19) 22.86(18:13) 45235c
  run6 4:25:18 23.73(11:11) 38.19(6:57) 117
  core/stretch6 1:35:00
  mixed trail/road run1 55:48 4.63(12:03) 7.45(7:29) 22
  warm up/cool down7 55:08 1.85(29:45) 2.98(18:29) 3
  walk2 39:11 1.98(19:48) 3.19(12:18)
  Total13 15:26:55 46.4 74.67 59535c

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Saturday Dec 30, 2017 #

8 AM

mixed trail/road run 55:48 [3] 4.63 mi (12:03 / mi) +22m 11:52 / mi
shoes: NB 860v7

Y MF run down Monon to Marrott, on trails to 75th and back to the Monon and home. Cold day (13oF with a breeze).

warm up/cool down 8:24 [3] 0.37 mi (22:27 / mi)

core/stretch 15:00 [1]

Friday Dec 29, 2017 #

6 PM

walk 18:27 [2] 0.98 mi (18:50 / mi)

Neighbourhood walk.

Tuesday Dec 26, 2017 #

4 PM

walk 20:44 [2] 1.0 mi (20:44 / mi)

Neighbourhood walk with Rob.

Saturday Dec 23, 2017 #

8 AM

run 49:24 [3] 4.58 mi (10:47 / mi) +21m 10:38 / mi
shoes: NB 860v7

Y Multifit run; 9/1 jog/walk intervals in wet snow

warm up/cool down 9:14 [2] 0.22 mi (41:59 / mi)

core/stretch 20:00 [1]

Wednesday Dec 20, 2017 #

6 PM

run 48:15 [3] 4.31 mi (11:12 / mi) +11m 11:07 / mi
shoes: NB 860v7

Multifit run N on Monon to see the luminaria again but they were only out to just N of 86th St.

warm up/cool down 8:46 [2] 0.3 mi (29:13 / mi)

core/stretch 15:00 [1]

Monday Dec 18, 2017 #

6 PM

run 40:23 [3] 3.5 mi (11:32 / mi) +11m 11:26 / mi
shoes: NB 860v7

Multifit run N on Monon with luminaria along the trail all the way to 91st St.

warm up/cool down 6:50 [2] 0.25 mi (27:21 / mi)

core/stretch 15:00 [3]

Saturday Dec 16, 2017 #

12 PM

Orienteering 2:25:04 [3] *** 4.67 mi (31:04 / mi) +224m 27:02 / mi
14c shoes: X-Talon 212

ICO/OCIN Joint meet at Camp Bear Creek. Green course set by Rob Minto was physical with a lot of climb - I'd forgotten that the map has 6 m contour interval with 1:7500 scale. I took a long time but hopefully got back a bit of confidence.

5 - Green - Splits

Wednesday Dec 13, 2017 #

6 PM

run 35:02 [3] 3.24 mi (10:49 / mi) +16m 10:39 / mi
shoes: NB 860v7

Run with Rob to 75th St.

warm up/cool down 9:54 [2] 0.23 mi (43:04 / mi)

Sunday Dec 10, 2017 #

12 PM

Orienteering 1:32:26 [3] 3.28 mi (28:11 / mi) +30m 27:24 / mi
shoes: X-Talon 212

OCIN WARS meet Green course set by Mike Minium at Miami University Ecology Research Center. Control 3 was rough as I got lost in the honeysuckle and then got lost again on C6 so I bailed to the road and finished up from C18. Cold breezy and frustrating day.

OCIN_MU_Ecology_Research_Center_Dec_2017_5 Green - Splits

Saturday Dec 9, 2017 #

8 AM

run 51:43 [3] 4.58 mi (11:17 / mi) +39m 11:00 / mi
shoes: NB 860v7

Multifit run; first Sat. morning run with group since the beginning of Aug. Shark's tooth with Penny and Beau.

warm up/cool down 6:37 [2] 0.25 mi (26:53 / mi) +2m 26:23 / mi

core/stretch 15:00 [1]

Monday Dec 4, 2017 #

6 PM

run 40:31 [3] 3.52 mi (11:31 / mi) +21m 11:18 / mi
shoes: NB 860v7

Multifit run

warm up/cool down 5:23 [2] 0.23 mi (23:06 / mi) +2m 22:34 / mi

core/stretch 15:00 [1]

Sunday Dec 3, 2017 #

10 AM

Orienteering race 1:38:40 [3] 3.51 mi (28:07 / mi) +74m 26:23 / mi
21c shoes: X-Talon 212

OINK meet; First 6 controls were in thick honey suckle. I got off line for too long on C1 - the rest weren't too bad but very slow.

OCIN_OINK_Sunday_AJ_Jolly_December_2017_5 Green - Splits

Saturday Dec 2, 2017 #

10 AM

Orienteering 1:20:20 [3] 2.74 mi (29:16 / mi) +124m 25:40 / mi


OCIN_OINK_Camp _Ernst_December_2017_5 Green - Splits

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