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Training Log Archive: Evalin B

In the 31 days ending Oct 31, 2015:

activity	#	time	miles		km		+m
Running	24	14:47:42	97.44	(9:07)	156.81	(5:40)
Orienteering	3	4:38:20	17.57	(15:51)	28.27	(9:51)	360
Strength/Core	4	1:45:00
Technical/Drills	10	1:40:00
Workout	4	1:14:24	10.4	(7:09)	16.74	(4:27)
Spinning	1	30:00	6.15	(4:53)	9.9	(3:02)
Pool	1	30:00
Total	26	25:05:26	131.56		211.72		360

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Saturday Oct 31, 2015 #

Running warm up/down 18:00 [3] 1.86 mi (9:41 / mi)
shoes: Asics Gel Cumulus

Technical/Drills 10:00 [3]

Running race 21:58 [5] 3.1 mi (7:05 / mi)
shoes: VJ Bold Berries

My goal was under 22, so I got that! Definitely happy with this season, especially being faster each race.

Running warm up/down 9:15 [3] 0.9 mi (10:17 / mi)
shoes: Asics Gel Cumulus

Friday Oct 30, 2015 #

Running 10:00 [3] 1.31 mi (7:38 / mi)
shoes: Asics Gel Cumulus

Run to volunteering for class and back.

Running 28:35 [3] 3.17 mi (9:01 / mi)
shoes: Asics Gel Cumulus

Drove to Keene today and ran tomorrow's course.

Thursday Oct 29, 2015 #

Running 36:05 [3] 4.02 mi (8:59 / mi)
shoes: Asics Gel Cumulus

Running warm up/down 10:15 [3] 1.12 mi (9:09 / mi)
shoes: Asics Gel Cumulus

strides + mile back to school

Wednesday Oct 28, 2015 #

Note
(rest day)

We're taking an extra rest day today, to be ready for the conference meet on Saturday

Tuesday Oct 27, 2015 #

Running warm up/down 17:20 [3] 1.94 mi (8:56 / mi)
shoes: Asics Gel Cumulus

My watch is getting really annoying. I rarely get location for the first part of practice, even when I start trying to get location 40 minutes earlier.

Technical/Drills 10:00 [3]

Workout 12:10 [5] 1.8 mi (6:46 / mi)
shoes: Asics Gel Cumulus

2x800, 2x400, 2x200
3:33, 3:38, 1:41, 1:43, 47ish, 46ish

Running warm up/down 9:30 [3] 0.92 mi (10:19 / mi)
shoes: Asics Gel Cumulus

Sunday Oct 25, 2015 #

Running 54:50 [3] 6.0 mi (9:08 / mi)
shoes: Asics Gel Cumulus

feelin sore. maybe from pool running yesterday. calves started burnin bout halfway, but only shortly.

Saturday Oct 24, 2015 #

Pool 30:00 [3]

*Edit*
Mix between pool running and swimming, but mostly running.

C • Pool 7

Friday Oct 23, 2015 #

Running 40:40 [3] 5.12 mi (7:57 / mi)
(sick) shoes: Asics Gel Cumulus

Ran with coach's dog instead of the tempo, but after turning around I ended up running my own tempo with the help of the dog :) I felt pretty good though and wasn't tired at all.

Strength/Core 10:00 [3]

Thursday Oct 22, 2015 #

Running 39:00 [3] 4.13 mi (9:27 / mi)
shoes: Hoka

Ran shorter with another girl since I've been a little sick. My knees were bothering me after we started so I was glad I made that decision.

Wednesday Oct 21, 2015 #

Running 28:35 [3] 3.13 mi (9:08 / mi)
shoes: Asics Gel Cumulus

Strength/Core 25:00 [3]

Running warm up/down 10:00 [3] 0.96 mi (10:25 / mi)
(sick) shoes: Asics Gel Cumulus

Tuesday Oct 20, 2015 #

Running warm up/down 15:10 [3] 1.61 mi (9:25 / mi)
shoes: Asics Gel Cumulus

Technical/Drills 10:00 [3]

Workout 15:22 [3] 2.0 mi (7:41 / mi)
(sick) shoes: Asics Gel Cumulus

4x800
supposed to do 6+ fast sprints
was really tired and feeling sick so coach told me to just jog around.

Running 24:50 [2] 2.33 mi (10:39 / mi)
shoes: Asics Gel Cumulus

Monday Oct 19, 2015 #

Note
(sick)

felt really crappy today. Sniffling a lot and a bit of a headache at the end of the day.

Sunday Oct 18, 2015 #

Event: Hudson Highlander XVIII

Orienteering race (Lowlander) 2:14:41 [3] 15.72 km (8:34 / km) +360m 7:41 / km
shoes: VJ Bold Berries

Ran with Trey Grindley (West Point Cadet), kept me going at a slightly faster pace than I would have alone. Fairly clean navigation, except for maybe some bad route choices.

LL - Splits

Saturday Oct 17, 2015 #

Running warm up/down 16:20 [3] 1.62 mi (10:05 / mi)
shoes: Asics Gel Cumulus

Technical/Drills 10:00 [3]

Running race 26:40 [5] 3.75 mi (7:07 / mi)
shoes: VJ Bold Berries

First 6k!!
When your 6k pace is faster than your 5k's ....
The start was really crowded and we got slowed down so I ran on the edge, surprisingly my first mile was 6:46. 2nd was 7:17, then 7:13 and 5:27 to finish:

C • 2

Running warm up/down 13:15 [3] 1.23 mi (10:47 / mi)
shoes: Asics Gel Cumulus

Friday Oct 16, 2015 #

Running 16:20 [3] 1.82 mi (8:58 / mi)
shoes: Asics Gel Cumulus

Technical/Drills 10:00 [3]

Running 7:10 [3] 0.87 mi (8:14 / mi)
shoes: Asics Gel Cumulus

200 strides

Running warm up/down 9:10 [3] 0.93 mi (9:51 / mi)
shoes: Asics Gel Cumulus

Running my first 6k tomorrow!

Thursday Oct 15, 2015 #

Running 38:30 [3] 4.22 mi (9:07 / mi)
shoes: Hoka

Technical/Drills 10:00 [3]

Running warm up/down 10:30 [3] 1.15 mi (9:08 / mi)
shoes: Hoka

Strides + cool down

Wednesday Oct 14, 2015 #

Strength/Core 40:00 [3]

Running 38:20 [2] 3.95 mi (9:42 / mi)
shoes: Asics Gel Cumulus

Tuesday Oct 13, 2015 #

Running warm up/down 18:23 [3] 1.97 mi (9:20 / mi)
shoes: Asics Gel Cumulus

Technical/Drills 10:00 [3]

Workout intervals 21:40 [5] 3.08 mi (7:02 / mi)
shoes: Asics Gel Cumulus

4x1000 goal: 4:20 (close to 5k pace)
4:28, 4:30, 4:35, 4:28
5x200 goal: 49
43, 42, 44, 43, 43

Running warm up/down 11:00 [3] 1.14 mi (9:39 / mi)
shoes: Asics Gel Cumulus

Sunday Oct 11, 2015 #

Running warm up/down 2:40 [3] 0.34 mi (7:51 / mi)
shoes: VJ Bold Berries

Orienteering race 1:10:36 [4] 6.16 km (11:28 / km)
shoes: VJ Bold Berries

Was moving slower in the woods today, but no mistakes.

Sunday - Day 2 - Green - Splits

Saturday Oct 10, 2015 #

Event: UNO Boulder Dash

Running warm up/down 4:45 [3] 0.42 mi (11:18 / mi)
shoes: VJ Bold Berries

Orienteering race 1:13:03 [4] 6.39 km (11:26 / km)
shoes: VJ Bold Berries

2 big mistakes... On #4 and #11, other than those I felt good.

Saturday - Day 1 - Green - Splits

Friday Oct 9, 2015 #

Running 40:10 [3] 4.35 mi (9:14 / mi)
shoes: Asics Gel Cumulus

Thursday Oct 8, 2015 #

Running 17:00 [3] 1.8 mi (9:27 / mi)
shoes: Asics Gel Cumulus

Helped out for elementary mile timing at the middle school for class and ran some laps with the kids.

Running 43:40 [3] 4.65 mi (9:23 / mi)
shoes: Hoka

Knees were bothering me.

Technical/Drills 10:00 [3]

Running warm up/down 11:00 [3] 1.12 mi (9:49 / mi)
shoes: Hoka

Wednesday Oct 7, 2015 #

Running 41:40 [3] 4.32 mi (9:39 / mi)
shoes: Asics Gel Cumulus

Strength/Core 30:00 [3]

Running warm up/down 6:00 [3] 0.56 mi (10:43 / mi)
shoes: Asics Gel Cumulus

Tuesday Oct 6, 2015 #

Running warm up/down 15:50 [3] 1.84 mi (8:36 / mi)
shoes: Asics Gel Cumulus

Technical/Drills 10:00 [3]

Workout 25:12 [5] 3.52 mi (7:10 / mi)
shoes: Asics Gel Cumulus

4x1200, 800
5:18,5:20,5:33,5:31,3:30
Goal for 1200: 5:25

Running warm up/down 10:30 [3] 0.97 mi (10:50 / mi)
shoes: Asics Gel Cumulus

Sunday Oct 4, 2015 #

Running 7:00 [2] 0.7 mi (10:00 / mi)
shoes: Asics Gel Cumulus

Helped out at a trail race and sorta jogged on the trails...

Saturday Oct 3, 2015 #

Running warm up/down 15:28 [3] 1.6 mi (9:40 / mi)
shoes: Asics Gel Cumulus

Running 5:00 [3] 0.5 mi (10:00 / mi)
shoes: VJ Bold Berries

Opted for O-shoes since they have studs and it was rough terrain/muddy.

Running race 22:27 [5] 3.1 mi (7:15 / mi)
shoes: VJ Bold Berries

Really good race!!!!!
started surging at mile 2 and then really motivated myself to push up the long hill towards the end. Then I was actually killing myself going back down and really had a good finishing sprint.
Ran 24:15 last year.

C • Good race 2

Running warm up/down 8:45 [3] 0.8 mi (10:56 / mi)
shoes: VJ Bold Berries

Friday Oct 2, 2015 #

Spinning 30:00 [3] 6.15 mi (4:53 / mi)

Running 1:10 [3] 0.17 mi (6:51 / mi)

Strides

Thursday Oct 1, 2015 #

Running 43:50 [3] 4.71 mi (9:18 / mi)
shoes: Asics Gel Cumulus

Technical/Drills 10:00 [3]

Running warm up/down 11:06 [3] 1.22 mi (9:06 / mi)
shoes: Asics Gel Cumulus

Field sprints, then mile back to school.

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