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Training Log Archive: Aragorn

In the 30 days ending Sep 30, 2017:

activity # timemileskm+m
  Running-Mixed18 10:12:00 82.29(7:26) 132.43(4:37) 242
  Running-Road14 7:58:13 71.2(6:43) 114.58(4:10) 98
  Core/Strength17 5:20:00
  Running-Trail10 4:36:33 45.42(6:05) 73.09(3:47) 324
  Mapping/setting/control pickup1 45:00 1.24(36:13) 2.0(22:30)
  Orienteering1 39:39 3.12(12:43) 5.02(7:54)
  Total28 29:31:25 203.27 327.13 664

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Saturday Sep 30, 2017 #

Running-Trail race 16:57 [5] 5.0 km (3:23 / km) +35m 3:17 / km
shoes: Saucony Kilkenny

Decent race at Brebeuf.

NCXC: County Champions! 1st time since 2011, when the team was led by one Futsum Zienasellassie.
C • owwwee 1

Running-Mixed 25:00 [3] 3.0 mi (8:20 / mi)
shoes: GT 2000 6

Friday Sep 29, 2017 #

Running-Mixed 35:00 [3] 4.67 mi (7:30 / mi)
shoes: GT 2000 6

Running-Road (Strides) 3:00 [4] 1.0 km (3:00 / km)
shoes: GT 2000 6

Core/Strength 15:00 [3]

Thursday Sep 28, 2017 #

Running-Mixed 20:00 [3] 2.5 mi (8:00 / mi)
shoes: GT 2000 6

Running-Trail intervals 28:30 [4] 8.55 km (3:20 / km)
shoes: GT 2000 6

Workout: a bunch of random 200s, 400s, 600s, 800s, and k's on the course, whatever Coach Marshall felt like. Alex was asked to pick a number between 1 and 10 partway through the workout to determine what we would do for the next interval. He picked 8; Marshall then said that the next interval was a kilometer at 5k race pace. If he would have picked an odd number, the next interval would have been an easy 400.

Core/Strength 20:00 [3]

Wednesday Sep 27, 2017 #

Running-Road 50:00 [3] 8.0 mi (6:15 / mi)
shoes: GT 2000 6

Running-Road 40:00 [3] 6.15 mi (6:30 / mi)
shoes: GT 2000 6

Tuesday Sep 26, 2017 #

Running-Road 40:00 [2] 5.71 mi (7:00 / mi)
shoes: GT 2000 6

To the blind school!

Core/Strength 20:00 [3]

Monday Sep 25, 2017 #

Running-Road tempo 16:52 [5] 3.0 mi (5:37 / mi)
shoes: GT 2000 6

Running-Mixed 35:00 [3] 4.67 mi (7:30 / mi)
shoes: GT 2000 6

Core/Strength 20:00 [3]

Sunday Sep 24, 2017 #

Running-Mixed 21:15 [3] 3.1 mi (6:51 / mi) +50m 6:32 / mi
shoes: GT 2000 6

Saturday Sep 23, 2017 #

Event: ICO Camp Belzer
 

Running-Trail 20:00 [3] 2.5 mi (8:00 / mi)
shoes: GT 2000 6

Running-Trail race 16:50 [5] 5.0 km (3:22 / km)
shoes: Saucony Kilkenny

Orienteering tempo 39:39 [4] 5.02 km (7:54 / km)
shoes: X Talon 212-3

solid effort at Camp Belzer

Mapping/setting/control pickup 45:00 [1] 2.0 km (22:30 / km)
shoes: X Talon 212-3


3 - Orange - Splits

Friday Sep 22, 2017 #

Running-Mixed 35:00 [3] 4.8 mi (7:17 / mi)
shoes: GT 2000 6

Core/Strength 20:00 [3]

Thursday Sep 21, 2017 #

Running-Trail (fartlek) 19:02 [5] 3.27 mi (5:49 / mi)
shoes: GT 2000 6

softball fields, 90 degrees

Running-Road 20:00 [3] 2.5 mi (8:00 / mi)
shoes: GT 2000 6

Core/Strength 20:00 [3]

Wednesday Sep 20, 2017 #

Running-Mixed 1:00:00 [3] 8.0 mi (7:30 / mi)

Tuesday Sep 19, 2017 #

Running-Road long 1:15:00 [3] 11.31 mi (6:38 / mi) +98m 6:27 / mi
shoes: GT 2000 6

Monday Sep 18, 2017 #

Running-Mixed 40:00 [3] 5.0 mi (8:00 / mi)
shoes: GT 2000 6

Running-Road tempo 17:40 [4] 3.0 mi (5:53 / mi)
shoes: GT 2000 6

Not-great tempo on Tacoma

Saturday Sep 16, 2017 #

Running-Trail race 16:59 [3] 5.0 km (3:24 / km) +56m 3:13 / km
shoes: Saucony Kilkenny

Running-Mixed 30:00 [3] 3.8 mi (7:54 / mi)
shoes: GT 2000 6

Friday Sep 15, 2017 #

Running-Road 35:00 [3] 4.8 mi (7:17 / mi)
shoes: GT 2000 6

Core/Strength 20:00 [3]

Thursday Sep 14, 2017 #

Running-Mixed warm up/down 20:00 [3] 2.5 mi (8:00 / mi) +13m 7:52 / mi
shoes: GT 2000 6

Running-Trail intervals 32:26 intensity: (22:26 @4) + (10:00 @5) 5.8 mi (5:36 / mi) +24m 5:31 / mi
shoes: GT 2000 6

alternating ~200s at 3k pace and ~400s at LT or a little slower. Rest every 1.45 mi.

Core/Strength 20:00 [3]

Wednesday Sep 13, 2017 #

Running-Road 20:00 [3] 2.8 mi (7:09 / mi)
shoes: GT 2000 6

Running-Mixed 40:00 [3] 5.85 mi (6:50 / mi) +60m 6:38 / mi
shoes: GT 2000 6

Core/Strength 20:00 [3]

Running-Road 2:00 [3] 0.6 km (3:20 / km)
shoes: GT 2000 6

Tuesday Sep 12, 2017 #

Running-Mixed 1:11:36 [3] 10.07 mi (7:07 / mi) +63m 6:58 / mi
shoes: GT 2000 6

Long run on Monon with Max, Ethan, Luke. Played a game in which one person would name a city, then the next would name a city beginning with the last letter of the previous city. It lasted about 55 min, then Ethan lost and couldn't come up with a city beginning with "n."

Core/Strength 20:00 [3]

Monday Sep 11, 2017 #

Running-Mixed warm up/down 35:00 [3] 4.5 mi (7:47 / mi)
shoes: GT 2000 6

Running-Road 16:35 [5] 3.0 mi (5:32 / mi)
shoes: GT 2000 6

Core/Strength 20:00 [3]

Saturday Sep 9, 2017 #

Running-Trail race 16:39 [5] 5.0 km (3:20 / km) +22m 3:15 / km
shoes: Saucony Kilkenny

Running-Mixed 30:00 [3] 3.0 mi (10:00 / mi)
shoes: GT 2000 6

Friday Sep 8, 2017 #

Running-Mixed 31:00 [3] 4.62 mi (6:43 / mi)
shoes: GT 2000 6

Core/Strength 20:00 [3]

Thursday Sep 7, 2017 #

Core/Strength 20:00 [3]

Running-Mixed warm up/down 20:00 [3] 2.58 mi (7:45 / mi)
shoes: GT 2000 6

Running-Trail 27:40 [4] 4.6 mi (6:01 / mi) +120m 5:34 / mi
shoes: GT 2000 6

20x~400 fartleks on the death loop.- possibly one of the year's hardest workouts. Felt better than last year though.

Wednesday Sep 6, 2017 #

Running-Road 17:00 [3] 2.5 mi (6:48 / mi)
shoes: GT 2000 6

Running-Trail 30:00 [3] 4.4 mi (6:49 / mi) +60m 6:32 / mi
shoes: GT 2000 6

Core/Strength 15:00 [3]

Tuesday Sep 5, 2017 #

Running-Mixed 1:01:09 [3] 9.26 mi (6:36 / mi) +56m 6:29 / mi
shoes: GT 2000 6

Core/Strength 20:00 [3]

Monday Sep 4, 2017 #

Running-Road warm up/down 20:00 [2] 2.5 mi (8:00 / mi)
shoes: GT 2000 6

Running-Road tempo 22:21 [5] 3.96 mi (5:39 / mi)
shoes: GT 2000 6

Elrico/Tacoma

Core/Strength 15:00 [3]

Sunday Sep 3, 2017 #

Running-Road 46:00 intensity: (25:00 @1) + (21:00 @3) 5.9 mi (7:48 / mi)
shoes: GT 2000 6

Saturday Sep 2, 2017 #

Running-Trail warm up/down 35:00 [3] 4.0 mi (8:45 / mi)
shoes: GT 2000 5

Warmup and watching races.

Running-Trail race 16:30 [5] 5.0 km (3:18 / km) +7m 3:17 / km
shoes: Saucony Kilkenny

16:29.9 :) 32nd, 6th on team

Marion invite, team placed first in 20-team field upsetting #2 FW Carroll.

Friday Sep 1, 2017 #

Running-Road 36:45 [3] 5.07 mi (7:15 / mi)
shoes: GT 2000 5

Running-Mixed 2:00 [3] 0.6 km (3:20 / km)

Core/Strength 15:00 [3]

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