Training Log Archive: O JoyIn the 7 days ending Sep 5, 2017:
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Tuesday Sep 5, 2017 #
6 PM
Orienteering 28:18 [3] ** 1.68 mi (16:51 / mi) +45m 15:33 / mi
11c shoes: X-Talon 212
OLOU Tues. night sprint series at Seneca Park Wilderness Trails; long course with fairly easy controls but a brutal climb up the hill to C1.
Orienteering 12:10 [3] 0.87 mi (13:59 / mi) +23m 12:55 / mi
6c shoes: X-Talon 212
short course - easy but it was great to get out on a map.
Monday Sep 4, 2017 #
11 AM
run 36:44 [3] 3.31 mi (11:06 / mi) +18m 10:55 / mi
shoes: NB 860v7
Labor Day run on NC loop with R.
warm up/cool down 24:26 [2] 1.07 mi (22:50 / mi) +10m 22:11 / mi
Walk to see progress on the 79th St. bridge.
Wednesday Aug 30, 2017 #
6 PM
run 50:15 [3] 4.39 mi (11:27 / mi) +21m 11:17 / mi
shoes: NB 860v7
Y MF run; zone training in Z2 for 50 min with 5 x 1min pace + 10 s/mile/1min easy at 35 min. Although it felt like I increased my pace in these intervals, my track doesn't really show that I did. Managed to run all 50 min with only 2 crossings of 75th St and 2 30 sec walk breaks.
warm up/cool down 9:23 [3] 0.38 mi (24:28 / mi)
7 PM
core/stretch 20 [1]
Mountain climbers and burpees before the run then tippy toe and heel walk and lunges after followed by stretching. Tippy toe walk stretch seems to help my right big toe which had been getting more and more painful after runs.