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Training Log Archive: BorisGr

In the 7 days ending Jan 26, 2015:

activity # timemileskm+m
  Running4 3:16:07 15.06 24.24
  T.rex training4 1:45:00
  Cross-Training4 1:40:00
  Orienteering1 1:06:21 6.92(9:35) 11.14(5:57) 37019c
  Total9 7:47:28 21.99 35.39 37019c

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Monday Jan 26, 2015 #

Cross-Training 30:00 [1]

Elliptical warm-up

T.rex training 30:00 [3]

Strength, including lots of jumps.

Sunday Jan 25, 2015 #

Running 20:00 [2] 3.33 km (6:00 / km)
shoes: VJ Supra 2014-1

Warmup, first with Alli and then on my own

T.rex training 20:00 [1]

Pilates in the evening
11 AM

Orienteering race 1:06:21 [4] *** 11.14 km (5:57 / km) +370m 5:06 / km
19c shoes: VJ Supra 2014-1

QOC Local Event at Little Bennett

Saturday Jan 24, 2015 #

Cross-Training 30:00 [2]

Elliptical

Friday Jan 23, 2015 #

Running 55:00 intensity: (10:00 @1) + (25:00 @2) + (20:00 @5)

Treadmill 20 minute threshold run at 9.6 mph. Felt thirsty the entire time. Planned to do 25 minutes, but stopped after 20.

Thursday Jan 22, 2015 #

Cross-Training 20:00 [2]

Elliptical warm-up

T.rex training 20:00 [3]

Two sets of pilates videos at home. Alli comes back tomorrow!!!

Wednesday Jan 21, 2015 #

Running 1:05:50 intensity: (23:00 @1) + (26:50 @2) + (16:00 @5) 10.13 km (6:30 / km)
shoes: Yellow Mizunos 2014

Finally made myself get up early enough to make it to the Cardozo Crawlers track workout over on the funny-shaped Banneker track on Georgia Avenue. It was a small but very friendly and welcoming group. Today's workout was 4x800m at 5-10km pace, then 6x200m at 5km pace, then 4x100m strides. I mostly ran with Charlie, a guy about my speed. The 800's were
2:50
2:51
2:49
2:47

The 200's were around the 36-37 second range. Much easier to run track intervals with company. Let's see if I can make myself do this regularly.

Tuesday Jan 20, 2015 #

7 AM

Cross-Training 20:00 [2]

Warmup on the elliptical

T.rex training 35:00 [3]

Strength workout, including lots of jumps and core.
7 PM

Running 55:17 [2] 6.7 mi (8:15 / mi)
shoes: Yellow Mizunos 2014

Running home from work with a headlamp. Beautiful night. Lots of security around the Capitol for the State of the Union.

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