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Training Log Archive: Aragorn

In the 30 days ending Sep 30, 2015:

activity # timemileskm+m
  Core/Strength17 5:32:30 6.8(48:53) 10.95(30:22)
  Running-Trail15 4:33:49 42.0(6:31) 67.6(4:03) 260
  Running-Mixed9 4:29:20 35.64(7:33) 57.36(4:42) 78
  Running-Road7 3:12:02 26.96(7:07) 43.39(4:26) 116
  Orienteering1 2:02:00 6.59(18:31) 10.6(11:31)28c
  Cycling1 1:42:16 23.61(4:20) 38.0(2:41) 50
  Mapping/setting/control pickup1 20:00 0.5(39:59) 0.81(24:51)
  Total24 21:51:57 142.1(9:14) 228.69(5:44) 50428c

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Wednesday Sep 30, 2015 #

Running-Trail warm up/down 10:00 [3] 1.2 mi (8:20 / mi) +10m 8:07 / mi
shoes: Asics GT 2000 (white/blue)

Running-Trail 16:45 intensity: (11:30 @4) + (5:15 @5) 3.0 mi (5:35 / mi)
shoes: Asics GT 2000 (white/blue)

Core/Strength 15:00 [2] 0.4 mi (37:29 / mi)
shoes: Asics GT 2000 (white/blue)

Monday Sep 28, 2015 #

Running-Road 28:00 intensity: (19:00 @2) + (9:00 @5) 4.25 mi (6:35 / mi)
shoes: Asics GT 2000 (white/blue)

Running-Road warm up/down 15:00 [2] 1.7 mi (8:49 / mi)
shoes: Asics GT 2000 (white/blue)

Core/Strength 20:00 [3] 0.4 mi (49:59 / mi)
shoes: Asics GT 2000 (white/blue)

Saturday Sep 26, 2015 #

Running-Trail race 18:19 [5] 5.0 km (3:40 / km) +5m 3:39 / km
shoes: X Talon 212-2

MIC meet at Ben Davis-fast course and a PR. Okay start, but the hill section was very congested and I lost a few places to my teammates here. After the first downhill, I was surprised to see Bennett, Sam, and Cal ahead of me. Luckily I was able to use them to advantage and eventually pass them. Later in the race, I worked hard to get ahead af the next wave - Gordon, Soren, Eric, and Ryan. Carmel kid (probably a jr or sr) Ben passed me in the finish chute but I stayed ahead of my teammates and was 18th on the team, 73rd in the JV overall.

Carmel showed their dominance of the MIC today by sweeping the top 20 of the JV boys race and winning both varsity races, all without their top 7. NC may be competitive with Carmel in other sports, but in cross country Carmel can simply not be beaten.
C • race 2

Cycling 1:42:16 intensity: (20:00 @2) + (30:00 @3) + (52:16 @4) 23.61 mi (4:20 / mi) +50m 4:18 / mi

Long bike ride Monon North to Westfield and back

Friday Sep 25, 2015 #

Core/Strength 20:00 [3] 0.4 mi (49:59 / mi)
shoes: Asics GT 2000 (white/blue)

Running-Road 22:06 [3] 3.09 mi (7:09 / mi)
shoes: Asics GT 2000 (white/blue)

Monon North with Luke

Running-Trail 2:30 [4] 0.5 km (5:00 / km)

Thursday Sep 24, 2015 #

Running-Road (Monon/Mystic loop) 22:00 [3] 3.2 mi (6:52 / mi) +14m 6:47 / mi
shoes: Asics GT 2000 (white/blue)

Running-Trail 5:00 [4] 1.2 km (4:10 / km)

Core/Strength 20:00 [3] 0.4 mi (49:59 / mi)
shoes: Asics GT 2000 (white/blue)

Wednesday Sep 23, 2015 #

Running-Road hills 15:00 [4] 1.5 mi (10:00 / mi) +100m 8:17 / mi
shoes: Asics GT 2000 (white/blue)

Tuesday Sep 22, 2015 #

Running-Mixed long 45:00 [2] 5.87 mi (7:40 / mi) +20m 7:35 / mi
shoes: Asics GT 2000 (white/blue)

Core/Strength 20:00 [2] 0.4 mi (49:59 / mi)
shoes: Asics GT 2000 (white/blue)

Monday Sep 21, 2015 #

Running-Trail tempo 11:27 [4] 3.0 km (3:49 / km) +10m 3:45 / km
shoes: Asics GT 2000 (white/blue)

Running-Trail intervals 5:49 intensity: (3:00 @4) + (2:49 @5) 1.8 km (3:14 / km)
shoes: Asics GT 2000 (white/blue)

6x300 flat

Running-Mixed warm up/down 20:00 [3] 2.7 mi (7:24 / mi) +5m 7:22 / mi
shoes: Asics GT 2000 (white/blue)

Core/Strength 10:00 [1] 0.4 mi (24:59 / mi)
shoes: Asics GT 2000 (white/blue)

Mapping/setting/control pickup 20:00 [1] 0.5 mi (39:59 / mi)
shoes: Asics GT 2000 (white/blue)

Saturday Sep 19, 2015 #

Running-Trail 10:30 [4] 2.8 km (3:45 / km) +20m 3:37 / km
shoes: Asics GT 2000 (white/blue)

Running-Trail intervals (Mystic Bay) 14:52 [3] 2.38 mi (6:15 / mi)
shoes: X Talon 212-2

1100, 900, 900, 900, 200

Friday Sep 18, 2015 #

Running-Trail 30:00 [2] 3.75 mi (8:00 / mi) +20m 7:52 / mi
shoes: Asics GT 2000 (white/blue)

Core/Strength 15:00 [3] 0.4 mi (37:29 / mi)
shoes: Asics GT 2000 (white/blue)

Thursday Sep 17, 2015 #

Running-Road 20:10 [4] 3.2 mi (6:18 / mi)
shoes: Asics GT 2000 (white/blue)

Running-Trail 5:00 [3] 1.2 km (4:10 / km)

Core/Strength 25:00 [3] 0.4 mi (1:02:28 / mi)
shoes: Asics GT 2000 (white/blue)

Wednesday Sep 16, 2015 #

Running-Mixed 12:30 [3] 1.5 mi (8:20 / mi) +5m 8:15 / mi
shoes: Asics GT 2000 (white/blue)

Running-Trail intervals 12:36 [5] 3.6 km (3:30 / km) +6m 3:28 / km
shoes: Asics GT 2000 (white/blue)

3x(800, 400). Way faster than goal pace every time.

Core/Strength 15:00 [1] 0.4 mi (37:29 / mi)
shoes: Asics GT 2000 (white/blue)

Tuesday Sep 15, 2015 #

Running-Mixed 50:16 [3] 6.42 mi (7:50 / mi) +20m 7:46 / mi
shoes: Asics GT 2000 (white/blue)

Core/Strength 25:00 [3] 0.4 mi (1:02:28 / mi)
shoes: Asics GT 2000 (white/blue)

Monday Sep 14, 2015 #

Running-Road 15:00 [3] 2.0 mi (7:30 / mi)
shoes: Asics GT 2000 (white/blue)

Running-Road tempo 25:56 [4] 4.0 mi (6:29 / mi) +2m 6:28 / mi
shoes: Asics GT 2000 (white/blue)

4 Mile Tacoma LT - typical Monday workout

Running-Trail hills 5:00 [3] 0.6 mi (8:20 / mi) +40m 6:54 / mi
shoes: Asics GT 2000 (white/blue)

Saturday Sep 12, 2015 #

Running-Trail race 18:44 [5] ** 5.0 km (3:45 / km) +4m 3:44 / km
shoes: X Talon 212

C • More to the story? 1

Running-Trail 23:00 [3] 3.0 mi (7:40 / mi) +5m 7:38 / mi
shoes: X Talon 212

Warmup/cooldown

Friday Sep 11, 2015 #

Running-Road 28:50 intensity: (15:00 @3) + (13:50 @4) 4.02 mi (7:10 / mi)
shoes: Asics GT 2000 (white/blue)

Thursday Sep 10, 2015 #

Running-Mixed 18:30 [3] 2.52 mi (7:20 / mi) +14m 7:13 / mi
shoes: Asics GT 2000 (white/blue)

Core/Strength 22:30 [3] 0.4 mi (56:14 / mi)
shoes: Asics GT 2000 (white/blue)

Wednesday Sep 9, 2015 #

Running-Trail 32:41 intensity: (18:00 @2) + (14:41 @5) 8.0 km (4:05 / km) +80m 3:53 / km
shoes: Asics GT 2000 (white/blue)

Core/Strength 22:30 [3] 0.4 mi (56:14 / mi)
shoes: Asics GT 2000 (white/blue)

Tuesday Sep 8, 2015 #

Running-Mixed 45:02 [3] 5.81 mi (7:45 / mi) +10m 7:43 / mi
shoes: Asics GT 2000 (white/blue)

Core/Strength 22:30 [2] 0.4 mi (56:14 / mi)
shoes: Asics GT 2000 (white/blue)

Monday Sep 7, 2015 #

Running-Trail warm up/down 10:00 [2] 1.33 mi (7:30 / mi) +4m 7:26 / mi
shoes: X Talon 212

Running-Trail intervals 18:37 [5] 5.0 km (3:43 / km)
shoes: X Talon 212

1000, 1000, 300, 300, 1000, 1000, 200, 200

Core/Strength 10:00 [1] 0.4 mi (24:59 / mi)
shoes: X Talon 212

Saturday Sep 5, 2015 #

Event: Cuyahoga Valley National Park Python Goat
 

Orienteering race 2:02:00 [4] *** 10.6 km (11:31 / km)
28c shoes: X Talon 212

Cuyahoga Valley National Park Python Goat -- very long course with varied terrain. First there was the lake run to 1, then a section of steep hills and re-entrants. I made a 1min "searching error" on 6, looking for the only mapped rootstock in a cluster of 5 or 6. I had also climbed up the wrong re entrant on 4 (also ~1min.) The next major section had many large fields, mapped as open but actually rough open to run through, with controls in small copses. Then came the long, flat section of forest running and controls in stream valleys. I couldn't find the trail to 12, so I skipped it and continued on. Most of the rest of the course was hilly, rocky, an marshy, an unusual combination. Here my navigation was solid, but I ran much slower. When I finished in 2:02, which didn't seem like all that good of a time for 10.6k, I was surprised to find that I had won the race. Todd from NEOOC came a few minutes later, and the leader at the start was nowhere to be found in the first group of finishers.
C • Congrats! 6
C • Why use the ride to 12 at all? 1

Python Goat - Splits

Thursday Sep 3, 2015 #

Running-Mixed 25:00 [3] 3.58 mi (6:59 / mi)
shoes: Asics GT 2000 (white/blue)

Running-Trail 6:00 [4] 1.2 mi (5:00 / mi)

Core/Strength 25:00 [3] 0.4 mi (1:02:28 / mi)
shoes: Asics GT 2000 (white/blue)

Wednesday Sep 2, 2015 #

Running-Trail 16:59 [4] 4.0 km (4:15 / km) +56m 3:58 / km
shoes: Asics GT 2000 (white/blue)

Running-Mixed 8:00 [2] 1.15 mi (6:57 / mi) +4m 6:53 / mi
shoes: Asics GT 2000 (white/blue)

Core/Strength 25:00 [3] 0.4 mi (1:02:28 / mi)
shoes: Asics GT 2000 (white/blue)

Tuesday Sep 1, 2015 #

Running-Mixed 45:02 [3] 6.09 mi (7:24 / mi)
shoes: Asics GT 2000 (white/blue)

Long run on the Monon and on campus.

Core/Strength 20:00 [2] 0.4 mi (49:59 / mi)
shoes: Asics GT 2000 (white/blue)

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