Training Log Archive: O JoyIn the 7 days ending Aug 8, 2020:
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Saturday Aug 8, 2020 #
11 AM
Orienteering race 50:29 [3] ** 2.84 mi (17:46 / mi) +42m 17:00 / mi
23c shoes: Pink X-Talon 212
OCIN QCARS Long course at Camp Friedlander set by Greg Fasig (3.3 km) Pretty much a runners course with a couple of cross the reentrant through the woods route choices. Lost time on short 180o error on C9, C12 leaving road too soon, C18 as control was inside the latrine and coming out of C19.
Thursday Aug 6, 2020 #
6 PM
trail run 41:52 [3] 3.07 mi (13:38 / mi) +26m 13:17 / mi
shoes: NB880v10
MF trail run at Fort Ben
core/strength/stretch 17:17 [1]
warm up/cool down 10:17 [2] 0.5 mi (20:33 / mi)
shoes: NB880v10
Wednesday Aug 5, 2020 #
5 PM
bike 8:50 [2] 1.5 mi (5:53 / mi) +16m 5:42 / mi
commute to Y
6 PM
swim 53:04 [3] 1.45 km (36:36 / km)
MF swim stroke workout where most of the 50s were 25 breast stroke/25 freestyle. Didn't have a lot of energy since I didn't sleep a lot.
bike 8:00 [2] 1.48 mi (5:24 / mi)
commute home
Tuesday Aug 4, 2020 #
5 PM
bike 10:56 [2] 1.46 mi (7:29 / mi) +17m 7:14 / mi
commute to Y
6 PM
run 53:07 [3] 4.53 mi (11:44 / mi) +23m 11:33 / mi
shoes: NB880v10
MF interval workout: 15 min warmup then 3 x 8 min (1:30 5k, 3:30 "tempo", 3:00 recovery) and back to Y easy.
7 PM
warm up/cool down 2:40 [2] 0.12 mi (22:14 / mi)
core/strength/stretch 22:03 [1]
front deck stretch with 3x30 sec plank
bike 8:00 [2] 1.43 mi (5:36 / mi)
commute home
Sunday Aug 2, 2020 #
5 PM
swim 33:45 [3] 0.95 km (35:32 / km)
swim with Rob in indoor pool