Training Log Archive: sydIn the 7 days ending Apr 21, 2019:
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Sunday Apr 21, 2019 #
3 PM
Run 1:33:30 [3] 9.0 mi (10:23 / mi) +270m 9:30 / mi
shoes: Speedcross 4 - Aqua
Longer run in South Park. Took it easy. Ran in the back way and did the flat white loop. Legs felt good.
Friday Apr 19, 2019 #
10 AM
Run 11:49 [2] 1.1 mi (10:45 / mi) +18m 10:13 / mi
shoes: Speedcross 4 - Aqua
Warmup.
Orienteering 34:07 [3] 2.28 mi (14:58 / mi) +103m 13:07 / mi
13c shoes: Speedcross 4 - Aqua
Kevin volunteered to vet for one of the spring WPOC meets. The courses weren't great for what I wanted to work on this weekend, so he designed me a couple of short middle type courses to run while he was vetting :) Nice to have streamers out. 1-4 reminded me of why I try to avoid the woods in western PA...then the rest were much more enjoyable.
11 AM
Orienteering 32:55 [3] 2.59 mi (12:43 / mi) +115m 11:10 / mi
10c shoes: Speedcross 4 - Aqua
Took a short break and then went out on a second course.
Thursday Apr 18, 2019 #
4 PM
Climbing 45:00 [3]
Bouldering followed by a little top-roping.
8 PM
Run 47:19 [3] 5.1 mi (9:17 / mi) +97m 8:46 / mi
shoes: Ravenna 9
Evening trot on the trail. Weather for Saturday looked crummy, so we decided to squeeze in a run this evening instead. Great choice. It was really nice out. With the full moon we didn't even need our headlamps once we were on the trail.
Tuesday Apr 16, 2019 #
11 AM
Run 57:24 [3] 6.19 mi (9:16 / mi) +93m 8:51 / mi
shoes: Ravenna 9
To the end of the trail and back. Had planned on doing some type of speed, but really wasn't feeling it so just took it easy and enjoyed the sunshine. Planned routes on an old West Point map.
Monday Apr 15, 2019 #
7 PM
Bike - Stationary 56:00 12.2 mi (13.1 mph)
ahr:123 max:141
Easy spin. 6x4 min moderate.