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Training Log Archive: Evalin B

In the 31 days ending Oct 31, 2013:

activity	#	time	miles		km		+m
Running	30	17:50:19	111.63		179.65
Orienteering	6	7:24:22	21.46	(20:42)	34.54	(12:52)	350
Technical/Drills	20	3:32:00
Workout	3	41:51	6.2	(6:45)	9.98	(4:12)
Catching Features	1	20:00
Armchair-O	2	20:00
Total	30	30:08:32	139.29		224.17		350
[1-5]	30	29:48:32

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Wednesday Oct 30, 2013 #

Running 50:35 [3] 5.87 mi (8:37 / mi)

C • your pace on this run isnt ... 3

Tuesday Oct 29, 2013 #

Running 31:45 [3] 3.5 mi (9:04 / mi)

Armchair-O 10:00 [3]

Gettin ready for that Trail-O at French Creek!

Technical/Drills 3:00 [3]

Monday Oct 28, 2013 #

Note

Cross country is over :(

Running 34:30 [3] 4.21 mi (8:12 / mi)

Sunday Oct 27, 2013 #

Running race (NYC Race) 40:53 [3] 5.0 mi (8:11 / mi)
shoes: Hoka

Today was a good run.

C • Running Pace 2

Saturday Oct 26, 2013 #

Running warm up/down 14:00 [3]

Technical/Drills 5:00 [3]

Running race 24:42 [4] 3.1 mi (7:58 / mi)

States!! Last xc meet :(
Not one of my best times, but there's no use in crying over it.

Running warm up/down 5:00 [3]

Friday Oct 25, 2013 #

Running 12:30 [3] 1.6 mi (7:49 / mi)

The ultimate sprint downtown to get food. - except my shins started hurting a lot from the pavement.

C • LOL 1

Thursday Oct 24, 2013 #

Running 30:00 [3] 3.3 mi (9:05 / mi)

Technical/Drills 5:00 [3]

Wednesday Oct 23, 2013 #

Running warm up/down 4:30 [3] 0.5 mi (9:00 / mi)

Technical/Drills 12:00 [3]

Running 54:00 [3] 5.88 mi (9:11 / mi)

Ran around town and using clues from each card had to find 12 cards on flag poles in order.

Armchair-O 10:00 [1]

Tuesday Oct 22, 2013 #

Running warm up/down 5:00 [3] 0.5 mi (10:00 / mi)

Technical/Drills 7:00 [3]

Running 12:40 [3] 1.3 mi (9:45 / mi)

short jog around the school before the JV meet.

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)

Monday Oct 21, 2013 #

Running warm up/down 16:00 [3] 1.7 mi (9:25 / mi)

Technical/Drills 15:00 [3]

Running 43:25 [3] 5.05 mi (8:36 / mi)

Running warm up/down 4:00 [3] 0.5 mi (8:00 / mi)

Sunday Oct 20, 2013 #

Running warm up/down 10:00 [3]

Orienteering race 1:28:07 [3] **** 5.2 km (16:57 / km)

Took my time on a lot of the controls just to make sure that I didn't get completely lost. Only had a big mistake on 7 where I was to the side a bit and didn't realize it, otherwise finding the rest of them wasn't too bad, except for being slow to make sure I knew where I was.

Running warm up/down 5:00 [3]

Day 2 - Green Y - Splits

Saturday Oct 19, 2013 #

Event: UNO Boulder Dash

Running warm up/down 5:00 [3]

Orienteering race 1:15:50 [3] **** 5.0 km (15:10 / km)

Started out with the first one good, then rest was all downhill. Made so many mistakes, mostly I thought I was in one place, when I was actually somewhere else, and it took me too long to find where I actually was.

Day 1 - Green Y - Splits

Friday Oct 18, 2013 #

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)

Technical/Drills 15:00 [3]

Running 40:00 [2] 3.5 mi (11:26 / mi)

Fun day where we could do whatever so we went and got ice cream samples half way through.

Running warm up/down 9:00 [3] 1.0 mi (9:00 / mi)

Thursday Oct 17, 2013 #

Running warm up/down 11:40 [3] 1.25 mi (9:20 / mi)

Technical/Drills 7:00 [3]

Running race 24:36 [4] 3.1 mi (7:56 / mi)

I was hoping for a course PR, but my legs were feeling too tired, and the hills weren't too fun :(

Running warm up/down 3:00 [3] 0.25 mi (12:01 / mi)

Wednesday Oct 16, 2013 #

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)

Technical/Drills 15:00 [3]

Running 9:50 [3] 1.18 mi (8:20 / mi)

Split into 4 groups and had to do a portion of the course as a short race, and when our entire group had finished we got a trivia/puzzle question and the first team to answer one gets a prize.

Tuesday Oct 15, 2013 #

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)

C • your running has gone up a ... 2

Technical/Drills 15:00 [3]

Running 37:00 [3] 4.12 mi (8:59 / mi)

Running warm up/down 5:00 [3] 0.5 mi (10:00 / mi)

Monday Oct 14, 2013 #

Running warm up/down 9:00 [3] 1.0 mi (9:00 / mi)
shoes: Merrell

Technical/Drills 15:00 [3]

Running 37:30 [3] 4.27 mi (8:47 / mi)
shoes: Merrell

Running warm up/down 8:30 [3] 1.0 mi (8:30 / mi)
shoes: Merrell

Sunday Oct 13, 2013 #

Running warm up/down 7:00 [3]

Orienteering race 1:23:58 [3] *** 9.1 km (9:14 / km) +350m 7:44 / km

Was mostly good except for 4 where I thought up was down and down was up on the map an so that messed me up a bit.
VERY MUDDY my shoes and socks were not a pretty sight when I finished

C • Proud of you! 1

Long Course 8 - Splits

Saturday Oct 12, 2013 #

Running warm up/down 10:00 [3]

Orienteering race 47:18 [3] *** 3.94 km (12:00 / km)

Big mistake on 10- got disoriented in the marshy area and was searching for a bit, and for 11 went a little past it and took me a couple minutes to realize it.

Middle Course 8 - Splits

Friday Oct 11, 2013 #

Event: 2013 Nationals (Hamilton, CANADA)

Running warm up/down 7:00 [3]

Orienteering race 19:15 [5] 3.3 km (5:50 / km)
shoes: Merrell

One mistake to 1 because it took me a while to read the map coming from the start.
FORGOT to mention: coming past the corner of a building, a biker ran straight into me! Bruised hand, but it was funny running off and hearing them yell "are you okay?"

Running warm up/down 3:00 [3]

Sprint Course 4b - Splits

Thursday Oct 10, 2013 #

Running warm up/down 16:00 [3] 1.79 mi (8:56 / mi)
shoes: Hoka

Technical/Drills 10:00 [3]

Running long 1:01:10 [3] 7.2 mi (8:30 / mi)
shoes: Hoka

Running warm up/down 7:00 [3] 0.79 mi (8:52 / mi)

Wednesday Oct 9, 2013 #

Running warm up/down 9:00 [3] 1.0 mi (9:00 / mi)

Technical/Drills 15:00 [3]

Workout 20:45 [4] 3.0 mi (6:55 / mi)

6*800
all around 3:25-3:30

Running 13:00 [2] 1.25 mi (10:24 / mi)

jog in between

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)

Tuesday Oct 8, 2013 #

Running warm up/down 7:00 [3] 0.7 mi (10:00 / mi)

Technical/Drills 10:00 [3]

Running race 22:25 [5] 3.1 mi (7:14 / mi)

Last dual meet. PR!!!!!!!!!!!! Yay for flat courses

Running warm up/down 4:00 [3] 0.4 mi (10:00 / mi)

Monday Oct 7, 2013 #

Running warm up/down 8:30 [3] 1.0 mi (8:30 / mi)

Technical/Drills 5:00 [3]

Running 28:50 [3] 3.16 mi (9:07 / mi)

Sunday Oct 6, 2013 #

Running warm up/down 5:00 [3]

Running race 13:45 [3] 1.7 mi (8:05 / mi)

Grete's Gallop in Central Park

Saturday Oct 5, 2013 #

Event: WCOC - Sessions Woods

Orienteering (Red) 2:09:54 [3] 8.0 km (16:14 / km)

3 HUGE mistakes could have saved about 30 min without them

Running warm up/down 9:00 [3] 1.0 mi (9:00 / mi)

Technical/Drills 15:00 [3]

Running 17:00 [3] 1.77 mi (9:36 / mi)

Ran to Blue Jay Orchards and coach bought us Italian Ice!!

Running 15:45 [3] 1.77 mi (8:54 / mi)

Running warm up/down 4:30 [3] 0.5 mi (9:00 / mi)

Red - Splits

Friday Oct 4, 2013 #

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)

Technical/Drills 15:00 [3]

Workout intervals 12:25 [5] 2.0 mi (6:12 / mi)

16x200 if I could capitalize numbers, this would be the time. Continuous relays and we had to stay in our lane so since my group was lane 5 we had to do more distance!!

Running warm up/down 12:20 [3] 1.0 mi (12:20 / mi)

Barefoot on grass- loops around football field

Thursday Oct 3, 2013 #

Running warm up/down 16:00 [3] 1.65 mi (9:42 / mi)

Running 34:00 [3] 3.8 mi (8:57 / mi)

Technical/Drills 5:00 [3]

Wednesday Oct 2, 2013 #

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)

Running hills 8:00 [3] 0.81 mi (9:52 / mi)

Workout tempo 8:41 [5] 1.2 mi (7:14 / mi)

3 field loops, had to get negative splits or we did more
2:56, 2:55, 2:50

Technical/Drills 15:00 [3]

Running warm up/down 20:00 [3] 2.26 mi (8:51 / mi)

Tuesday Oct 1, 2013 #

Running warm up/down 7:00 [3] 0.7 mi (10:00 / mi)

Technical/Drills 8:00 [3]

Running race 23:28 [5] 3.1 mi (7:34 / mi)

Season PR! Finished 3rd for bethel, (2 faster girls didn't run) but I was motivated since I passed one of our girls who is normally ahead of me. I'm really happy with this time, because the course was very hilly.

Running warm up/down 12:00 [3] 1.0 mi (12:00 / mi)

Catching Features 20:00 [0]

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