In the last 7 days:
| activity | # | time | miles | km | +m | | | |
| Running | 4 | 1:19:00 | 5.2 | (15:11) | 8.38 | (9:26) | 249 | | | | |
| Orienteering | 2 | 33:41 | 2.71 | (12:26) | 4.36 | (7:43) | | | | | |
| Walking | 1 | 11:34 | 0.47 | (24:37) | 0.76 | (15:18) | 43 | | | | |
| Total | 4 | 2:04:15 | 8.38 | (14:49) | 13.49 | (9:13) | 292 | | | | |
9 AM
Running 7:16 [3] 0.59 mi (12:19 / mi) +29m 10:41 / mi
ahr:124 max:134
Orienteering 18:41 [5] 1.53 mi (12:13 / mi)
ahr:144 max:158 shoes: Salomon XA Pro
St. Mary's College.
[Orienteering Sprint-O practice]
Running 3:00 [3] 0.16 mi (18:13 / mi)
ahr:124 max:127
7 AM
Running (Easy distance e) 5:09 [3] 0.46 mi (11:12 / mi)
ahr:140 max:151 shoes: Salomon XA Pro
San Anselmo. Trying out my new Salomon's, XA Pro 3D v8 GTX. Alas, not nearly as happy with them as I am with all the Speedcrosses I have and have had. They are stiff in the front, a bit heavy, and a bit large (even though they are the same size as my Speedcrosses).
This run was in two parts:
1. .31 mi in 309 (1003/mi pace) East on Greenfield, from in from to of the gate to the corner of Spring Grove. Felt very easy.
2. .15 mi in 200 (1341/mi) Cool down, coming back.
[Easy distance]
10 AM
Running (Easy distance) 9:46 [3] 0.76 mi (12:51 / mi) +4m 12:38 / mi
ahr:137 max:157 shoes: Bright Blue Speedcross 5
Bon Tempe. Essentially a warm up on fire roads, with a little excursion into the woods.
[Easy distance]
Orienteering (Forest running) 15:00 [4] 1.18 mi (12:43 / mi)
ahr:135 max:152 shoes: Bright Blue Speedcross 5
Bon Tempe. Warm.
Terrain intervals, parallel to Sky Oaks. Wanted something up tempo but not a killer, and also checking that these new Speedcross 5's are good off trail (they are).
Design of workout: 1 x 800, 1 x 400, 1 x 200, 1 x 100
.48 mi in 451 [2 min rest]
.2 mi in 143 [2 min rest]
.09 in 40 [130 rest] --peak pace: 6:26/mi
.11 in 51 [1 min rest]
.04 in 19
[Orienteering Forest running]
[Intervals]
Running warm up/down 8:21 [2] 0.51 mi (16:22 / mi)
ahr:119 max:129 shoes: Bright Blue Speedcross 5
Cool down
9 AM
Running (Hill run) 36:49 [3] 2.24 mi (16:26 / mi) +216m 12:39 / mi
ahr:127 max:175 shoes: Speedcross 4
Monte Rio. Hill behind Bill's house.
[Hill run]
Running warm up/down 8:39 [2] 0.48 mi (18:02 / mi)
ahr:152 max:161 shoes: Speedcross 4
Cool down
Walking warm up/down 11:34 [2] 0.47 mi (24:37 / mi) +43m 19:10 / mi
ahr:109 max:150 shoes: Speedcross 4
Walk up Old Monte Rio back to the cabin. This was much easier than the after-dinner walk 2 days ago.
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