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Training Log: DWildfogel

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

0:57

0:00

Saturday May 21 #

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

Friday May 20 #

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]

Wednesday May 18 #

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