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Training Log Archive: D-MAN

In the 7 days ending Oct 1, 2016:

activity # timemileskm+m
  Running4 2:07:30 14.57(8:45) 23.45(5:26) 100
  Orienteering2 1:11:01 9.58(7:25) 15.41(4:37) 205
  Core3 30:00
  Total5 3:48:31 24.15 38.86 305

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Saturday Oct 1, 2016 #

Running warm up/down 15:15 [2] 3.01 km (5:04 / km) +5m 5:01 / km
shoes: Inov-8 OROC 280 2015

PM Warm up run.

Orienteering race 26:32 [5] 5.53 km (4:48 / km) +60m 4:33 / km
shoes: Inov-8 OROC 280 2015

PM MOA meet at Glen Valley at 1:10000. Pretty straight forward, a few hesitations but a really solid race overall. Nice out for October 22C. Course distance was 4.9km.

Orienteering warm up/down 15:00 [2] 2.28 km (6:35 / km) +30m 6:10 / km
shoes: Inov-8 OROC 280 2015

PM Warm down on the map.

Note

PM Stretch 30min.

Friday Sep 30, 2016 #

Core 10:00 [3]

PM Core.

Note
(rest day)

PM Stretch 10min.

Thursday Sep 29, 2016 #

Running 30:15 [2] 5.9 km (5:08 / km) +35m 4:59 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Run in Brule, Wisconsin. Still feeling the racing/driving. Left Achilles is a bit irritated still. Nice night 13C.

Core 10:00 [3]

PM Core.

Note

PM Stretch 30min.

Wednesday Sep 28, 2016 #

Note
(rest day)

PM Stretch 15min.

Tuesday Sep 27, 2016 #

Running 41:00 [2] 8.02 km (5:07 / km) +50m 4:57 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Run in Cornwall. Body still feels pretty tired. Nice 19C, light wind.

Core 10:00 [3]

PM Core.

Monday Sep 26, 2016 #

Note
(rest day)

PM Stretch 10min.

Sunday Sep 25, 2016 #

Running warm up/down 16:00 [2] 2.79 km (5:44 / km)
shoes: Nike Air Zoom Pegasus 32 2016

AM Warm up run.

Orienteering race 16:37 [5] 4.4 km (3:47 / km) +50m 3:34 / km
shoes: Inov-8 X-Talon 190 2016

AM NAOC Sprint at Dartmouth Central Campus at 1:4000. I put many hours preparing for this race and made sure I knew the campus like the back of my hand. Ran very well (one bad route choice to #19-thought there was equal climb both ways so I climbed extra). Also went left to #18 which was probably 5m longer. I tried to push the speed but my legs were definitely not in 100% shape after the long. Another close call with Will, 2sec in 2014 and 3sec this year. So happy to win two consecutive NAOC Sprint golds! Course distance was measured at 4km with 70m climb but I think they did that going through the cemetery which would have been way slower. From my measurement I get 4.4km with 50m climb. Also I was very surprised to see that we had no controls in the cemetery after they said we would have several. Cool 10C.

Running warm up/down 10:00 [2] 1.36 km (7:21 / km) +5m 7:13 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Warm down run.

Running warm up/down 10:00 [2] 1.67 km (5:59 / km) +5m 5:54 / km
shoes: Inov-8 X-Talon 190 2016

Orienteering race 12:52 [5] 3.2 km (4:01 / km) +65m 3:39 / km
shoes: Inov-8 X-Talon 190 2016

PM NAOC Sprint Relay at Dartmouth Central Campus at 1:4000. Ran the second leg- Louise, Me, Will, Emily. Another solid race with a little bobble right out of the start but nothing major. My legs were pretty tired so I didn't feel like I had any speed. Really fun race and great the we won! Measured the distance as 3.2km not 2.7km.

Running warm up/down 5:00 [2] 0.7 km (7:09 / km)
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm down run.

Sprint - Blue (WRE) - Splits

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