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Training Log Archive: Evalin B

In the 31 days ending May 31, 2015:

activity

time

miles

Running

11:11:58

73.47

(9:09)

118.24

(5:41)

Orienteering

8:03:25

29.4

(16:27)

47.31

(10:13)

104c

Hashing

2:31:00

12.5

(12:05)

20.12

(7:30)

Biking

1:09:00

12.72

(5:25)

20.47

(3:22)

Hiking/Walking

1:00:00

4.0

(15:00)

6.44

(9:19)

Workout

54:37

7.05

(7:45)

11.35

(4:49)

Spinning

35:00

6.85

(5:07)

11.02

(3:10)

Technical/Drills

20:00

Strength/Core

10:00

Armchair-O

10:00

Total

26:05:00

145.99

234.95

104c

2:03

0:00

» now

Sunday May 31, 2015 #

9 AM

Orienteering 1:17:16 [3] *** 6.87 km (11:15 / km)
25c shoes: Inov-8 Oroc 280

Longish middle course, supposed to treat it like a race. It was very cold out but I warmed up pretty quickly. Had some small mistakes here and there.

1 PM

Orienteering 15:11 [3] 1.57 km (9:40 / km)
5c shoes: Inov-8 Oroc 280

Short relay type things.

Orienteering 14:00 [3] 1.69 km (8:17 / km)
6c shoes: Inov-8 Oroc 280

Saturday May 30, 2015 #

10 AM

Orienteering 58:23 [3] 6.1 km (9:34 / km)
6c shoes: Inov-8 Oroc 280

Long leg route choice course.

3 PM

Orienteering 23:30 [3] *** 3.78 km (6:13 / km)
18c shoes: FILA Turbo Fuel Energized

Sprint 2

Orienteering 27:50 [3] *** 4.1 km (6:47 / km)
19c shoes: FILA Turbo Fuel Energized

Sprint 1

Picked two of the four rules to sprint training and focused on them. For the first course I chose make smooth lines and for the second I focused on reading the whole leg before leaving.

Friday May 29, 2015 #

Event: Orienteering Ottawa Spring Training Weekend

Running 43:00 [3] 4.2 mi (10:14 / mi)
shoes: FILA Turbo Fuel Energized

Trail run.

Thursday May 28, 2015 #

Biking 35:00 [3] 5.94 mi (5:54 / mi)

Biking down Rideau Canal to the mall.

Biking 34:00 [3] 6.78 mi (5:01 / mi)

and back.

Wednesday May 27, 2015 #

Running warm up/down 7:35 [3] 0.85 mi (8:55 / mi)
shoes: FILA Turbo Fuel Energized

OOC training

Workout intervals 21:03 [3] 2.58 mi (8:10 / mi)
shoes: FILA Turbo Fuel Energized

New and interesting workout, each part of the track had a baggie with a deck of cards, and we all started wherever, you pick up the top card and do the distance it tells you (ex: a 1=100 etc, with J=900, Q=800, K=700) then when you finish, put the card in the bag and pick up another card, with the next interval being a shortest route run (ex: 300 means running across the field to the 300 finish), and we did this switching back and forth. Unless you got a 400 or 800, then you did the full thing and continued switching from there. I was very lucky today, for my first three full ones I got 900's. The universe wanted me to do 900 repeats today, and even more lucky I got two 800's after that! :(
The whole thing was to keep doing intervals for 25 min with the rest in between being up to you.

Workout (Stairs) 8:10 [3] 0.7 mi (11:40 / mi)
shoes: FILA Turbo Fuel Energized

Running from the track to the stairs and then doing 4 sets of stairs.

Running warm up/down 9:50 [3] 0.98 mi (10:02 / mi)
shoes: FILA Turbo Fuel Energized

Super exhausted

C • Exhausted 1

Sunday May 24, 2015 #

Event: Ottawa Half Marathon

Running race 1:56:02 [3] 13.23 mi (8:46 / mi)
shoes: FILA Turbo Fuel Energized

Ottawa 1/2 Marathon.
Started off kinda fast for me (about 7:45 pace) but my goal was to stay with Robbie's mom. 7k was on pace for 1:45 but I couldn't keep it and just kept slowing down till the end.

Saturday May 23, 2015 #

Orienteering 57:15 [4] 6.5 km (8:48 / km)
16c

O-interval training at Mountain Lakes
4 intervals, wasn't moving fast enough so Becky told me to follow Ksenya on the last two, moving quickly.

C • # controls 2

Friday May 22, 2015 #

Running warm up/down 9:17 [3] 0.96 mi (9:40 / mi)

Orienteering intervals 28:50 [3] 3.1 km (9:18 / km)
9c

3x1k loop
Getting faster each time, from learning the loop.
Approx 10:30, 9:30, 9 min

Running warm up/down 7:25 [3] 0.7 mi (10:35 / mi)

Thursday May 21, 2015 #

Hashing 1:09:00 [3] *** 5.1 mi (13:32 / mi)
shoes: Saucony Shadow Genesis

Wednesday May 20, 2015 #

Running 35:55 [3] 3.88 mi (9:15 / mi)
shoes: FILA Turbo Fuel Energized

Tuesday May 19, 2015 #

Running 15:00 [3] 1.8 mi (8:20 / mi)
shoes: FILA Turbo Fuel Energized

Running from the bank to the school! W/ Vladi, who plopped on the ground 1/4 mile from home so I had to run while carrying him...

8 PM

Running warm up/down 6:20 [3] 0.77 mi (8:14 / mi)
shoes: FILA Turbo Fuel Energized

Workout intervals 13:50 [4] 1.9 mi (7:17 / mi)
shoes: FILA Turbo Fuel Energized

3x1000
4:32,4:40,4:38
Could see lightning in the distance the whole time and wasn't sure when the storm would come.

Running warm up/down 6:15 [3] 0.7 mi (8:55 / mi)
shoes: FILA Turbo Fuel Energized

Saturday May 16, 2015 #

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

Running race 1:59:36 [3] 13.18 mi (9:04 / mi)
shoes: Hoka

Brooklyn Half
I was done after 4 miles. So tired. Pouring rain mile 11-12.5 felt nice but didn't help.

C • Training this weekend 1

Friday May 15, 2015 #

Strength/Core 10:00 [3]

Squats, bicycles, plank, push-ups, lunges, mountain climbers, burpees

Armchair-O 10:00 [3]

Thursday May 14, 2015 #

Hashing 1:22:00 [4] 7.4 mi (11:05 / mi)
shoes: Saucony Shadow Genesis

Road and trail running.
That was pretty fun. Was feeling great and moving fast a lot of the time, some hill sprints towards the end. Went through a 100meter long culvert under the highway which was cool, but because of the way we were walking to avoid water, my hamstrings started cramping up...

Wednesday May 13, 2015 #

Running 48:25 [3] 5.3 mi (9:08 / mi)
shoes: FILA Turbo Fuel Energized

Calves feelin pretty sore today and yesterday.

Technical/Drills 10:00 [3]

Lunges, drills, sit ups

Tuesday May 12, 2015 #

8 PM

Running 51:25 [3] 5.55 mi (9:16 / mi)
shoes: FILA Turbo Fuel Energized

Felt very bleh

Monday May 11, 2015 #

8 PM

Running warm up/down 7:00 [3] 0.8 mi (8:45 / mi)
shoes: FILA Turbo Fuel Energized

Workout intervals 11:34 [5] 1.87 mi (6:11 / mi)
shoes: FILA Turbo Fuel Energized

3x 400,300,200,100

Running warm up/down 9:10 [3] 0.95 mi (9:39 / mi)
shoes: FILA Turbo Fuel Energized

Sunday May 10, 2015 #

Running warm up/down 4:15 [3] 0.5 mi (8:30 / mi)
shoes: FILA Turbo Fuel Energized

Running race 34:18 [3] 4.05 mi (8:28 / mi)
shoes: FILA Turbo Fuel Energized

NYRR Japan Day 4m run

Friday May 8, 2015 #

3 PM

Running 41:10 [3] 4.5 mi (9:09 / mi)
shoes: FILA Turbo Fuel Energized

Running with the high school team :) This run was a struggle though, dying from the heat and on the way back I was so done and just wanted to jump in a pool.