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Training Log Archive: Aragorn

In the 30 days ending Apr 30, 2015:

activity # timemileskm+m
  Running-Road16 7:25:40 52.59(8:28) 84.64(5:16) 124
  Orienteering1 5:51:00 14.57(24:05) 23.45(14:58) 110022 /25c88%
  Core/Strength17 4:45:00 2.45 3.94
  Mapping/setting/control pickup1 4:05:00 9.32(26:17) 15.0(16:20) 68711 /11c100%
  Yardwork4 2:45:00 1.3(2:06:56) 2.09(1:18:52) 2
  Running-Mixed2 1:01:00 7.0(8:43) 11.27(5:25) 45
  Walking1 5:00 0.16(32:11) 0.25(20:00) 60
  Total23 25:57:40 87.39 140.64 201833 /36c91%

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Thursday Apr 30, 2015 #

Running-Road warm up/down 15:00 [3] 1.5 mi (10:00 / mi)
shoes: Asics GT 2000 (blue/yellow)

Core/Strength 10:00 [1]

Running-Road race 5:41 [5] 1.0 mi (5:41 / mi)
shoes: Asics GT 2000 (blue/yellow)

Tied my PR on the mile at Belzer.

Running-Road race 9:02 [5] 1.5 mi (6:01 / mi)
shoes: Asics GT 2000 (blue/yellow)

Wednesday Apr 29, 2015 #

Running-Road 34:00 [3] 4.25 mi (8:00 / mi)
shoes: Asics GT 2000 (blue/yellow)

Core/Strength 15:00 [2] 0.2 mi (1:14:58 / mi)
shoes: Asics GT 2000 (blue/yellow)

Monday Apr 27, 2015 #

Running-Road 6:00 [3] 0.75 mi (8:00 / mi)
shoes: Asics GT 2000 (blue/yellow)

Core/Strength 25:00 [2] 0.2 mi (2:04:57 / mi)
shoes: Asics GT 2000 (blue/yellow)

Running-Road (Repetitions) 14:00 [4] 1.5 mi (9:20 / mi)
shoes: Asics GT 2000 (blue/yellow)

6x400 at goal mile pace

1:23, 1:22, 1:21, 1:20, 1:23, 1:21

I ran a little faster than goal pace, but I kept up my pace.

Sunday Apr 26, 2015 #

Yardwork 50:00 [1] 1.0 mi (50:01 / mi) +2m 49:42 / mi
shoes: Asics GT 1000

Lawn mowing
C • NC? 2

Running-Road 26:23 [3] 3.4 mi (7:46 / mi) +14m 7:40 / mi
shoes: Asics GT 2000 (blue/yellow)

Pleasant jog around NC. About 60 degrees seems to be the best temperature for running, but there was a strong North wind similar to the one at the Carmel meet. The campus was empty except for a few tennis players and about 5 cars.

Saturday Apr 25, 2015 #

Core/Strength 15:00 [4]

Thursday Apr 23, 2015 #

Running-Road warm up/down 15:00 [3] 1.5 mi (10:00 / mi)
shoes: Asics GT 2000 (blue/yellow)

Running-Road race 5:57 [4] 1.0 mi (5:57 / mi)
shoes: Asics GT 2000 (blue/yellow)

Meet against Carmel. Very windy. I was unprepared for this run because I wasn't wearing warm clothes before. Nick, Milton, and a bunch of Carmel kids pulled away in the beginning. I caught up to Nick and passed him at lap 3.5. He was only 2 seconds behind in the end.

Running-Road race 9:09 [5] 1.5 mi (6:06 / mi)
shoes: Asics GT 2000 (blue/yellow)

2400 -- more prepared for this run but still very slow because of the strong wind.

Core/Strength 10:00 [1]

Wednesday Apr 22, 2015 #

Running-Road 28:00 [2] 3.1 mi (9:02 / mi)
shoes: Asics GT 2000 (blue/yellow)

Core/Strength 15:00 [2] 0.2 mi (1:14:58 / mi)
shoes: Asics GT 2000 (blue/yellow)

Tuesday Apr 21, 2015 #

Running-Road warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Asics GT 2000 (blue/yellow)

Core/Strength 10:00 [1]

Running-Road race 5:41 [5] 1.0 mi (5:41 / mi)
shoes: Asics GT 2000 (blue/yellow)

Mile meet against Westlane and Guion. Two tall runners pulled way ahead in the beginning and I passed a few to get into 3rd.

Running-Road race 9:02 [4] 1.5 mi (6:01 / mi)
shoes: Asics GT 2000 (blue/yellow)

2400. On the bus, the coaches said it was after the 200. Then, one coach said it was before the 200. Then I asked Coach Gans, who said the 200 was before. Finally, I asked the meet official who started to call for the 2400 meter run.

The race was pretty uneventful because I pulled away in the first two laps and kept running pretty fast at an intensiy 4 for the end.

Monday Apr 20, 2015 #

Running-Road (Repetitions) 10:00 [4] 1.0 mi (10:00 / mi)
shoes: Asics GT 2000 (blue/yellow)

Running-Road 15:00 [3] 1.8 mi (8:20 / mi)
shoes: Asics GT 2000 (blue/yellow)

Core/Strength 20:00 [3] 0.25 mi (1:20:04 / mi)
shoes: Asics GT 2000 (blue/yellow)

Saturday Apr 18, 2015 #

Running-Road 27:13 [3] 3.45 mi (7:53 / mi) +14m 7:47 / mi
shoes: Asics GT 2000 (blue/yellow)

Jog around nc

Thursday Apr 16, 2015 #

Running-Road 4:00 [3] 0.5 mi (8:00 / mi)
shoes: Asics GT 2000 (blue/yellow)

Core/Strength 15:00 [2] 0.2 mi (1:14:58 / mi)
shoes: Asics GT 2000 (blue/yellow)

Running-Road (Repetitions) 36:00 [4] 4.8 km (7:30 / km)
shoes: Asics GT 2000 (blue/yellow)

Wednesday Apr 15, 2015 #

Running-Road 23:50 [3] 3.1 mi (7:41 / mi)
shoes: Asics GT 2000 (blue/yellow)

Core/Strength 15:00 [2] 0.2 mi (1:14:58 / mi)
shoes: Asics GT 2000 (blue/yellow)

Tuesday Apr 14, 2015 #

Running-Road warm up/down 9:00 [4] 1.2 mi (7:30 / mi)
shoes: Asics GT 1000

Core/Strength 10:00 [1] 0.1 mi (1:39:58 / mi)
shoes: Asics GT 1000

Running-Road race 5:43 [5] 1.0 mi (5:43 / mi)
shoes: Asics GT 1000

Running-Road race 8:56 [5] 1.5 mi (5:57 / mi)
shoes: Asics GT 1000

Monday Apr 13, 2015 #

Core/Strength 15:00 [2] 0.2 mi (1:14:58 / mi)
shoes: Asics GT 1000

Running-Mixed 30:00 [3] 3.5 mi (8:34 / mi) +25m 8:23 / mi
shoes: Asics GT 1000

Sunday Apr 12, 2015 #

Mapping/setting/control pickup 4:05:00 [2] *** 15.0 km (16:20 / km) +687m 13:17 / km
spiked:11/11c shoes: X Talon 212

Walking 5:00 [2] 0.25 km (20:00 / km) +60m 9:05 / km
shoes: X Talon 212

Saturday Apr 11, 2015 #

Event: OLOU Orienteering at Jefferson Memorial Forest
 

Thursday Apr 9, 2015 #

Core/Strength 15:00 [2] 0.2 mi (1:14:58 / mi)
shoes: Asics GT 1000

Running-Mixed 31:00 [2] 3.5 mi (8:51 / mi) +20m 8:42 / mi
shoes: Asics GT 1000

Wednesday Apr 8, 2015 #

Running-Road 15:00 [2] 3.2 km (4:41 / km)
shoes: Asics GT 1000

C • Conquer the Crossroads 10

Core/Strength 30:00 [4] 0.2 mi (2:29:56 / mi)
shoes: Asics GT 1000

Running-Road hills (Stairs) 12:00 [4] 0.2 mi (59:59 / mi) +75m 27:42 / mi
shoes: Asics GT 1000

Tuesday Apr 7, 2015 #

Running-Road (Repetitions) 31:00 [4] 4.8 km (6:27 / km)
shoes: Asics GT 1000

Super hard 6x800 workout.

Running-Road 7:30 [1] 0.75 mi (10:00 / mi)
shoes: Asics GT 1000

Core/Strength 20:00 [2] 0.2 mi (1:39:58 / mi)

Monday Apr 6, 2015 #

Core/Strength 35:00 [2] 0.3 mi (1:56:37 / mi)
shoes: Asics GT 1000

Today we did a TON of form drills.

Running-Road intervals 20:00 [3] 2.9 km (6:54 / km)
shoes: Asics GT 1000

100-200-300-400-400-400-400-jog-200-100

Running-Road 4:00 [2] 0.5 mi (8:00 / mi)
shoes: Asics GT 1000

Saturday Apr 4, 2015 #

Event: ICO Conquer the Crossroads Rogaine 2015
 

Orienteering 5:51:00 [3] *** 23.45 km (14:58 / km) +1100m 12:08 / km
spiked:22/25c shoes: X Talon 212

CtC Rogaine at Jackson Washington SF with mintore. A nice, efficient run with an early 5 minute mistake on 15, and then a high scoring loop in the Skyline Drive area (just SW of State Road 250). The highest-scoring control (#55) involved crossing a fallen tree and branch area to the feature, "Hilltop, pond at NW end of pine grove." The pine grove was visible from a long way away but it took about 5 minutes more than it would have in open forest. This loop involved a few big climbs from 50-34 and 46-12. The second segment north of 250 started with a 1 minute bobble on 20 and a 5 minute wrong-spur error on 35. We easily found the technical control, 52, and then started a third section with 5 controls on high knobs. We visited the highest point on the map in elevation but not in points (only 23 points). Our final climb was control 43, a slog up a thick, greenbriar-covered hill and then picked up two more controls on the way to the finish.

823 points
C • Did you really 3

Friday Apr 3, 2015 #

Yardwork 35:00 [1] 0.1 mi (5:49:51 / mi)
shoes: Asics GT 1000

Thursday Apr 2, 2015 #

Yardwork 40:00 [1] 0.1 mi (6:39:50 / mi)
shoes: Asics GT 1000

Wednesday Apr 1, 2015 #

Running-Road 23:33 [4] 3.34 mi (7:03 / mi) +21m 6:55 / mi
shoes: Asics GT 1000

Core/Strength 10:00 [1]

Yardwork 40:00 [1] 0.1 mi (6:39:50 / mi)
shoes: Asics GT 1000

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