Training Log Archive: O JoyIn the 7 days ending Jul 30, 2019:
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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
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.
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