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Training Log Archive: O Joy

In the 31 days ending Jul 31, 2019:

activity # timemileskm+m
  Orienteering13 15:38:03 35.49(26:26) 57.12(16:25) 86749c
  warm up/cool down5 2:21:45 5.51(25:42) 8.87(15:58) 53
  walk5 2:05:59 6.83(18:27) 10.99(11:28) 236
  run3 1:35:27 8.34(11:27) 13.42(7:07) 49
  weights2 40:00
  Total19 22:21:14 56.17 90.4 120549c

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Tuesday Jul 30, 2019 #

6 PM

Orienteering 32:34 [3] ** 1.75 mi (18:37 / mi) +18m 18:03 / mi
19c shoes: Pink X-Talon 212

OLOU Summer GoGo at Portland Wharf Park Long "Advanced" Course. Portland Wharf was a community on the shore of the Ohio just west of Louisville that was torn down when the flood berm was installed. There is still pavement from the streets and, unfortunately, the park is a dump site for cars and other trash.

Orienteering 13:42 [3] * 0.95 mi (14:25 / mi) +14m 13:48 / mi
10c shoes: Pink X-Talon 212

short beginner course

Beginner - Splits

Advanced - Splits

Monday Jul 29, 2019 #

6 PM

run 36:43 [3] 3.2 mi (11:28 / mi) +16m 11:18 / mi
shoes: NB860v8

warm up/cool down 7:40 [3] 0.34 mi (22:21 / mi)

weights 25:00 [3]

full round of legs and arms, most 2 x 12 reps

Saturday Jul 27, 2019 #

9 AM

walk 43:34 [3] 3.11 mi (14:01 / mi) +1m 14:00 / mi
shoes: NB860v8

North Central Cross Country Back to School 5K. I walked the first two miles and then ran most of the rest.
12 PM

Orienteering 53:03 [3] ** 2.49 mi (21:18 / mi) +87m 19:13 / mi
20c shoes: Pink X-Talon 212

OCIN QCARS Summer Short Course Series at Mt. Airy 3.4 km long course. It was really warm by noon and, after the 5K walk/run and 2 hr drive to Cincinnati, I was slow with dead legs. Navigation was easy with a couple of non-optimal route choices.

OCIN_Mt_Airy_QCARS4_Jul_2019_2 Hard - Splits

Thursday Jul 25, 2019 #

7 PM

run 35:27 [3] 3.13 mi (11:20 / mi) +15m 11:09 / mi
shoes: NB860v8

This felt better than Tues. evening. Started out with R to 75th St. and finished on my own as he continued south.

warm up/cool down 9:26 [3] 0.44 mi (21:36 / mi)

weights 15:00 [3]

arms only 1 x 12 reps

Tuesday Jul 23, 2019 #

7 PM

run 23:17 [3] 2.01 mi (11:35 / mi) +17m 11:17 / mi
shoes: NB860v8

Nice evening but this run was tough due to dead legs. Need to get back into a regular running schedule.

warm up/cool down 16:32 [3] 0.63 mi (26:08 / mi)

Friday Jul 19, 2019 #

2 AM

Orienteering 1:54:22 [3] 3.23 mi (35:26 / mi) +109m 32:04 / mi

9 AM

walk 31:54 [3] 1.13 mi (28:13 / mi) +188m 18:36 / mi

Walk to the start for the last race of Fin5. About a 300 m climb over the top of Mt. Tahko in 2.3 km.

Thursday Jul 18, 2019 #

2 AM

walk 23:29 [3] 1.03 mi (22:53 / mi) +47m 20:04 / mi

Orienteering 1:10:39 [3] 2.44 mi (28:55 / mi) +95m 25:48 / mi

warm up/cool down 19:46 [3] 0.72 mi (27:28 / mi) +16m 25:41 / mi

Wednesday Jul 17, 2019 #

5 AM

walk 4:07 [3] 0.26 mi (15:56 / mi)

Orienteering 16:59 [3] 1.2 mi (14:12 / mi)

Tuesday Jul 16, 2019 #

7 AM

Orienteering 1:30:18 [3] 2.89 mi (31:15 / mi) +60m 29:21 / mi

Monday Jul 15, 2019 #

3 AM

walk 22:55 [3] 1.3 mi (17:36 / mi)

Orienteering 1:13:22 [3] 3.54 mi (20:44 / mi) +32m 20:10 / mi

Sunday Jul 14, 2019 #

Event: Fin 5
 
6 AM

warm up/cool down 21:05 [3] 1.01 mi (20:57 / mi)

warm up/cool down 1:07:16 [3] 2.38 mi (28:19 / mi) +37m 27:00 / mi

Friday Jul 12, 2019 #

9 AM

Orienteering 1:16:54 [3] 2.58 mi (29:45 / mi) +41m 28:21 / mi

Thursday Jul 11, 2019 #

8 AM

Orienteering 8:08 [3] 0.31 mi (26:17 / mi) +8m 24:22 / mi

Orienteering 1:45:27 [3] 3.1 mi (33:58 / mi) +78m 31:30 / mi

Wednesday Jul 10, 2019 #

9 AM

Orienteering 1:00:29 [3] 2.16 mi (28:01 / mi) +45m 26:18 / mi

Monday Jul 8, 2019 #

11 AM

Orienteering 2:47:43 [3] 4.98 mi (33:41 / mi) +271m 28:49 / mi

Sunday Jul 7, 2019 #

9 AM

Orienteering 23:39 [3] 1.73 mi (13:40 / mi)

Saturday Jul 6, 2019 #

Event: Junior World Orienteering Championships 2019
 
9 AM

Orienteering 30:44 [3] 2.14 mi (14:22 / mi) +10m 14:10 / mi

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