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Training Log Archive: Aragorn

In the 31 days ending Aug 31, 2014:

activity # timemileskm+m
  Walking14 5:22:30 17.59(18:20) 28.31(11:24) 14
  Running-Road16 4:18:15 30.26 48.7 82
  Canoe O1 4:00:00
  Core/Strength12 3:45:00 0.3 0.48
  Cycling1 2:11:00 22.3(5:52) 35.89(3:39)
  Running-Mixed7 1:50:07 13.11(8:24) 21.09(5:13)
  Running-Trail5 1:16:08 9.35(8:08) 15.05(5:04) 60
  Mapping/setting/control pickup1 1:00:00 1.7(35:18) 2.74(21:56) 10
  Orienteering1 57:00 4.78(11:56) 7.69(7:25)
  Miscellaneous1 20:00 2.0(10:00) 3.22(6:13)
  Total24 25:00:00 101.39 163.17 166

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Sunday Aug 31, 2014 #

Running-Road intervals 30:00 [4] 3.0 mi (10:00 / mi)
shoes: Asics GT 1000

Intervals on the NV track.

Mapping/setting/control pickup 1:00:00 [1] 1.7 mi (35:18 / mi) +10m 34:40 / mi
shoes: Asics GT 1000

A little more mapping with mintore and O Joy.

Saturday Aug 30, 2014 #

Event: ICO Eagle Creek Park Paddle-O
 

Canoe O 4:00:00 [3]

Thursday Aug 28, 2014 #

Running-Trail 3:00 [1] 0.5 km (6:00 / km)
shoes: Asics GT 1000

Warm up.

Core/Strength 10:00 [1]

Stretching.

Running-Mixed 15:00 [1] 1.4 mi (10:43 / mi)
shoes: Asics GT 1000

Very easy run.

Running-Trail 4:00 [5] 1.0 km (4:00 / km)
shoes: Asics GT 1000

The running part of core striders-version 2. This time we did sprint 50m, 1 pushup, jog 50m, 1 situp, sprint 50m, 2 pushups, etc. until 10 situps.

Core/Strength 5:00 [4]

The core part of core striders.

Walking 17:00 [3] 1.0 mi (17:00 / mi)
shoes: Asics GT 1000

Wednesday Aug 27, 2014 #

Running-Road 4:00 [3] 0.5 mi (8:00 / mi)
shoes: Asics GT 1000

Warmup.

Core/Strength 20:00 [3] 0.3 mi (1:06:38 / mi)
shoes: Asics GT 1000

A little stretching and drills before the meet.

Running-Mixed race 11:46 [5] 3.0 km (3:55 / km)
shoes: Asics GT 1000

The race! Not a very fun one though. Zionsville's course is extremely flat and they make you go around their track twice. Another problem is that the course goes across the side of the hill to avoid their football players. :(
C • Good race 2

Walking 17:00 [3] 1.0 mi (17:00 / mi)
shoes: Asics GT 1000

5 PM

Note

Sorry I took so long to log the week's activities. Today was the first meet of the cross country season. It was the Zionsville Invitational, always a fun meet. But less fun when your bus gets caught up in traffic and everyone on the team has to run the reserve race. Anyway, the team did well in the reserve race- 3 in the top 25. I even got a PR!

Tuesday Aug 26, 2014 #

Running-Road 15:00 [1] 1.67 mi (9:00 / mi)
shoes: Asics GT 1000

Easy run in the school - thunder.

Running-Road 4:30 [1] 0.5 mi (9:00 / mi)
shoes: Asics GT 1000

Warmup.

Core/Strength 15:00 [1]

Lots today because of hard surface.

Walking 17:00 [1] 1.0 mi (17:00 / mi)
shoes: Asics GT 1000

Monday Aug 25, 2014 #

Running-Road 5:00 [3] 0.5 mi (10:00 / mi)
shoes: Asics GT 1000

Core/Strength 15:00 [1]

Running-Mixed 6:00 [3] 0.71 mi (8:30 / mi)
shoes: Asics GT 1000

To the course

Running-Trail 12:08 [4] 1.75 mi (6:56 / mi)
shoes: Asics GT 1000

Hokum Karum practice at nv course.

Walking 17:00 [1] 1.0 mi (17:00 / mi)
shoes: Asics GT 1000

Saturday Aug 23, 2014 #

Running-Road 24:06 [4] 3.0 mi (8:02 / mi) +10m 7:57 / mi
(sick) shoes: Asics GT 1000

Hard because I had a cold.

Thursday Aug 21, 2014 #

Running-Road 5:00 [3]
shoes: Asics GT 1000

Warmup.

Core/Strength 15:00 [1]

Running-Mixed 5:00 [4] 0.6 mi (8:20 / mi)
shoes: Asics GT 1000

Relay thingies.

Running-Mixed 16:30 [2] 2.2 mi (7:30 / mi)
shoes: Asics GT 1000

Run on the course.

Walking 17:30 [1] 1.0 mi (17:30 / mi)
shoes: Asics GT 1000

Wednesday Aug 20, 2014 #

Running-Road 5:00 [3] 0.5 mi (10:00 / mi)
shoes: Asics GT 1000

Warmup.

Core/Strength 20:00 [3]

Running-Mixed 6:00 [3] 0.75 mi (8:00 / mi)
shoes: Asics GT 1000

Run to the course.

Running-Trail 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Asics GT 1000

Indian run on the course.

Running-Mixed 4:00 [2] 0.4 mi (10:00 / mi)
shoes: Asics GT 1000

Cooldown jog.

Tuesday Aug 19, 2014 #

Running-Road 5:00 [1] 0.5 mi (10:00 / mi)
shoes: Asics GT 1000

Warmup.

Core/Strength 25:00 [4]

Lots of core.

Running-Mixed 20:00 [2] 2.42 mi (8:16 / mi)
shoes: Asics GT 1000

Partner run around the campus.

Running-Mixed 8:00 [2] 0.73 mi (11:00 / mi)
shoes: Saucony Cohesion 6

Jog home.

Monday Aug 18, 2014 #

Running-Road 5:00 [1] 0.5 mi (10:00 / mi)
shoes: Asics GT 1000

Warmup.

Core/Strength 15:00 [1]

Running-Road race 9:40 [5] 2.4 km (4:02 / km)
shoes: Asics GT 1000

2400 time trial. Very warm but pretty fast.

Running-Road 3:00 [3] 0.33 mi (9:06 / mi)
shoes: Asics GT 1000

3x200 finish sprints.

Walking 15:00 [3] 0.86 mi (17:27 / mi)
shoes: Saucony Cohesion 6

Sunday Aug 17, 2014 #

Walking 50:00 [3] 2.5 mi (20:00 / mi)
shoes: Saucony Cohesion 6

Neighbourhood walk with O Joy.

Thursday Aug 14, 2014 #

Running-Road 4:00 [3] 0.5 mi (8:00 / mi)
shoes: Asics GT 1000

Warmup.

Core/Strength 10:00 [1]

Running-Trail 15:00 [4] 2.17 mi (6:55 / mi)
shoes: Asics GT 1000

Today we did "core intervals". It is a paced interval workout with core in between each 500m segment.

Core/Strength 10:00 [4]
shoes: Asics GT 1000

The core part of core intervals. A combination of 4x squats, 2x jump lunges, and 1x sit-ups.

Walking 15:00 [1] 0.83 mi (18:04 / mi)
shoes: Asics GT 1000

Walk home from the track, where I watched some of Northview's victory over Eastwood in football.

Wednesday Aug 13, 2014 #

Running-Road 4:15 [3] 0.5 mi (8:30 / mi)
shoes: Asics GT 1000

Warmup.

Core/Strength 25:00 [3]

More core than yesterday. Apparently tomorrow will be the hardest day yet.

Running-Mixed 17:51 [2] 2.04 mi (8:45 / mi)
shoes: Asics GT 1000

Jog around campus to recover from yesterday, and to prepare for tomorrow's hard workout.

Walking 21:00 [1] 1.3 mi (16:09 / mi)
shoes: Asics GT 1000

Tuesday Aug 12, 2014 #

Running-Road 4:30 [3] 0.5 mi (9:00 / mi)

Warmup/down.

Running-Road 12:30 [3] 1.5 mi (8:20 / mi)
shoes: Asics GT 1000

To and from hilltop

Running-Trail 12:00 [3] 1.5 mi (8:00 / mi) +10m 7:50 / mi
shoes: Asics GT 1000

I lap of woods at 90percent, second lap at 60 percent

Running-Trail 10:00 [5] 1.0 mi (10:00 / mi) +50m 8:39 / mi
shoes: Asics GT 1000

5 hills at hilltop.

Core/Strength 20:00 [2]

Running-Road 9:30 [3] 1.1 mi (8:38 / mi)
shoes: Asics GT 1000

Jog home again.

Monday Aug 11, 2014 #

Running-Road 4:00 [3] 0.5 mi (8:00 / mi)
shoes: Asics GT 1000

Warmup.

Core/Strength 20:00 [2]

Running-Road 6:16 [4] 1.6 km (3:55 / km)
shoes: Asics GT 1000

1600 time trial.

Running-Road 10:00 [3] 1.25 mi (8:00 / mi)
shoes: Asics GT 1000

Various runs between places at practice.

Running-Road 10:00 [3] 1.1 mi (9:06 / mi)
shoes: Saucony Cohesion 6

Jog home from practice.

Sunday Aug 10, 2014 #

Event: OCIN Harbin Park
 

Orienteering (Harbin Park White) 6:40 [3] * 1.24 km (5:23 / km)
shoes: X Talon 212

Orienteering (Harbin Park Yellow) 6:11 [3] ** 1.09 km (5:40 / km)
shoes: X Talon 212

Orienteering race (Harbin Park Orange) 10:55 [4] *** 1.58 km (6:55 / km)
shoes: X Talon 212

Orienteering (Harbin Park Brown) 16:55 [4] **** 1.56 km (10:51 / km)
shoes: X Talon 212

Orienteering race (Harbin Park Green) 16:19 [4] *** 2.22 km (7:21 / km)
shoes: X Talon 212


OCIN_Harbin_Aug_2014_1_White - Splits

OCIN_Harbin_Aug_2014_2_Yellow - Splits

OCIN_Harbin_Aug_2014_3_Orange - Splits

OCIN_Harbin_Aug_2014_4_Brown - Splits

OCIN_Harbin_Aug_2014_5_Green - Splits

Friday Aug 8, 2014 #

Note
(injured)

C • Hope you recover quickly 3

Thursday Aug 7, 2014 #

Running-Road 23:36 [4] 3.08 mi (7:40 / mi) +42m 7:21 / mi
shoes: Saucony Cohesion 6

Hilly run around the neighbourhood.

Walking 19:00 [1] 1.15 mi (16:31 / mi)
shoes: Saucony Cohesion 6

Wednesday Aug 6, 2014 #

Miscellaneous 20:00 [4] ** 2.0 mi (10:00 / mi)
shoes: Saucony Cohesion 6

Capture the flag on the first day of Xc practice.

Walking 19:00 [1] 1.15 mi (16:31 / mi)
shoes: Saucony Cohesion 6

Tuesday Aug 5, 2014 #

Running-Road 20:12 [3] 2.37 mi (8:31 / mi)
shoes: Saucony Cohesion 6

Mystic Bay road fartleks.

Walking 19:00 [1] 1.15 mi (16:31 / mi)
shoes: Saucony Cohesion 6

Monday Aug 4, 2014 #

Walking 19:00 [1] 1.15 mi (16:31 / mi)
shoes: Saucony Cohesion 6

Sunday Aug 3, 2014 #

Walking 1:00:00 [1] 2.5 mi (24:00 / mi) +14m 23:35 / mi
shoes: Saucony Cohesion 6

Neighbourhood walk with O Joy.

Saturday Aug 2, 2014 #

Cycling 2:11:00 [2] 22.3 mi (5:52 / mi)

Bike ride to watch the Mass. Ave. Criterium and to get a haircut.

Friday Aug 1, 2014 #

Running-Road 34:10 [3] 4.38 mi (7:48 / mi) +30m 7:38 / mi
shoes: Saucony Cohesion 6

Double NC loop + Northwoods/ 79th.

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