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Training Log Archive: Aragorn

In the 31 days ending May 31, 2014:

activity # timemileskm+m
  Yardwork6 6:44:00 7.25 11.67 2
  Running-Road13 4:33:43 35.1(7:48) 56.49(4:51) 300
  Track Practice3 3:07:55 2.75 4.43
  Orienteering2 2:13:37 8.08(16:32) 13.0(10:17)10 /12c83%
  Core/Strength9 2:10:00
  Cycling2 1:40:15 14.43(6:57) 23.22(4:19) 20
  Miscellaneous2 35:00 1.42(24:42) 2.28(15:21)
  Running-Mixed1 18:42 1.95(9:35) 3.14(5:58) 5
  Walking1 2:30 0.15(16:42) 0.24(10:22)
  Total27 21:25:42 71.13 114.47 32710 /12c83%

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Saturday May 31, 2014 #

8 AM

Running-Road 26:52 [3] 3.44 mi (7:49 / mi) +9m 7:45 / mi
shoes: Saucony Cohesion 6

NC loop.

Friday May 30, 2014 #

Running-Road 10:00 [3] 1.2 mi (8:20 / mi)
shoes: Saucony Cohesion 6

Thursday May 29, 2014 #

Core/Strength 15:00 [3]

7 AM

Running-Road 18:47 [3] 2.32 mi (8:06 / mi) +14m 7:57 / mi
shoes: Saucony Cohesion 6

Morning rosemead loop.

Tuesday May 27, 2014 #

Core/Strength 20:00 [3]

Monday May 26, 2014 #

Running-Road 9:08 [2] 1.1 mi (8:18 / mi) +14m 7:59 / mi
shoes: Saucony Cohesion 6

Jog up to the track...

Running-Road 6:00 [3] 0.6 mi (10:00 / mi)
shoes: Saucony Cohesion 6

Pace count runs...

Walking 2:30 [1] 0.15 mi (16:42 / mi)
shoes: Saucony Cohesion 6

Pace count walks...

Running-Road 7:50 [4] 1.1 mi (7:07 / mi) +3m 7:04 / mi
shoes: Saucony Cohesion 6

And faster run back.

Running-Road 32:27 [2] 3.1 mi (10:28 / mi) +43m 10:02 / mi
shoes: Saucony Cohesion 6

Family run, same as yesterday but slightly different.

Core/Strength 20:00 [1]

Note

Pace counts

Walk. 63dp/100m
Slow run. 44.3dp/100m
Fast run. 38.3dp/100m

Sunday May 25, 2014 #

Yardwork 1:20:00 [2] 2.67 mi (29:58 / mi) +2m 29:54 / mi
shoes: Saucony Cohesion 6

Lawn mowing.

Yardwork 20:00 [2] 0.0 mi

Log stacking.

Running-Road 23:21 [3] 2.95 mi (7:55 / mi) +43m 7:34 / mi
shoes: Saucony Cohesion 6

3 laps of Northwoods.

Saturday May 24, 2014 #

Orienteering race 12:14 [4] *** 1.9 km (6:26 / km)
shoes: Saucony Cohesion 6

Course 1 at MUCQ. Set by Mike Minium.

Orienteering race 18:52 [4] *** 2.8 km (6:44 / km)
shoes: Saucony Cohesion 6

Course 2 at MUCQ.

Orienteering 22:23 [4] *** 2.9 km (7:43 / km)
shoes: Saucony Cohesion 6

Course 3 at MUCQ. Lots of street crossings and controls which required close map reading.

OCIN_MUCQ_May_2014_Course 1 - Splits

OCIN_MUCQ_May_2014_Course 2 - Splits

OCIN_MUCQ_May_2014_Course 3 - Splits

Friday May 23, 2014 #

Core/Strength 15:00 [3]

Thursday May 22, 2014 #

7 PM

Running-Mixed 18:42 [2] 1.95 mi (9:35 / mi) +5m 9:31 / mi
shoes: Saucony Cohesion 6

mystic bay trail loop.

Wednesday May 21, 2014 #

Miscellaneous (Basketball) 20:00 [2] 0.67 mi (30:00 / mi)

Tuesday May 20, 2014 #

Running-Road hills 10:30 [4] 1.44 mi (7:18 / mi) +90m 6:06 / mi
shoes: Saucony Cohesion 6

12 hill sprints. time and distance is both up and down hill.
C • Hills? 5

Sunday May 18, 2014 #

Cycling 1:19:15 [1] 10.83 mi (7:19 / mi) +20m 7:17 / mi

Bike ride north on the Monon.

Yardwork 2:00:00 [1] 0.75 mi (2:40:00 / mi)
shoes: Saucony Cohesion 6

Honeysuckle removal and dragging.

Saturday May 17, 2014 #

Cycling 21:00 [1] 3.6 mi (5:50 / mi)

Yardwork (Honeysuckle dragging) 30:00 [2] 1.0 mi (30:00 / mi)
shoes: Saucony Cohesion 6

Thursday May 15, 2014 #

Running-Road race 9:10 [5] 1.5 mi (6:07 / mi)
shoes: Saucony Cohesion 6

Zionsville invitational. New PR.

Running-Road warm up/down 2:00 [3] 0.25 mi (8:00 / mi)
shoes: Saucony Cohesion 6

Core/Strength 10:00 [1]

Wednesday May 14, 2014 #

Running-Road 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Saucony Cohesion 6

Some medium 400s and 800s before the meet tomorrow.

Miscellaneous (Frisbee) 15:00 [3] 0.75 mi (20:00 / mi)
shoes: Saucony Cohesion 6

A little post-practice frisbee.

Core/Strength 10:00 [1]

Monday May 12, 2014 #

Running-Road race 9:27 [3] 1.5 mi (6:18 / mi)
shoes: Saucony Cohesion 6

Msdwt meet. Warm temps.

Running-Road race 6:03 [5] 1.0 mi (6:03 / mi)
shoes: Saucony Cohesion 6

Msdwt meet. Warm temperatures.

Core/Strength 10:00 [1]

Running-Road warm up/down 2:00 [3] 0.25 mi (8:00 / mi)
shoes: Saucony Cohesion 6

Sunday May 11, 2014 #

Yardwork 1:15:00 [3] 2.5 mi (30:00 / mi)
shoes: Saucony Cohesion 6

Lawn Mowing.

Saturday May 10, 2014 #

12 PM

Orienteering (SMOC Bishop Lake) 1:20:08 [3] **** 5.4 km (14:50 / km)
spiked:10/12c shoes: X Talon 212

Difficult green course at Bishop Lake. Another state off the list! Suboptimal route choice with thorny green on the long leg to 2 and marsh/depression confusion to 5 but the rest of the course was very technical and I read the contours well. Lakes, Marshes, large hills, and large depressions were important features for navigation.

Thursday May 8, 2014 #

Track Practice 17:55 [5] 2.75 mi (6:31 / mi)
shoes: Saucony Cohesion 6

1 warmup at 8 minute pace, 9x400 repeats at 6 minute pace, and 1 cooldown at 730 pace.

Core/Strength 15:00 [1]

Wednesday May 7, 2014 #

Running-Road warm up/down 2:00 [3] 0.25 mi (8:00 / mi)
shoes: Saucony Cohesion 6

Running-Road race 6:10 [4] 1.0 mi (6:10 / mi)
shoes: Saucony Cohesion 6

Track race against Eastwood. Slower than normal because of the 80 degree heat.

Running-Road race 9:27 [5] 1.5 mi (6:18 / mi)
shoes: Saucony Cohesion 6

The 2400 was faster because it had cooled down.

Core/Strength 15:00 [3]

Tuesday May 6, 2014 #

Track Practice 1:20:00 [3]
shoes: Saucony Cohesion 6

800, stretching, core, 20min run, striders, and more core.

Monday May 5, 2014 #

Track Practice intervals 1:30:00 [3]
shoes: Saucony Cohesion 6

Warmup, stretching, and then Intervals. 4x200, 3x400, and 2x800.

Sunday May 4, 2014 #

Yardwork 38:00 [2]

Sawing continued plus carrying the logs to the fireplace.
5 PM

Running-Road hills 7:30 [5] 1.2 mi (6:15 / mi) +70m 5:17 / mi
shoes: Saucony Cohesion 6

Saturday May 3, 2014 #

Running-Road 37:44 [3] 4.65 mi (8:07 / mi) +14m 8:02 / mi
shoes: Saucony Cohesion 6

NC double loop.

Yardwork 31:00 [2]
shoes: Saucony Cohesion 6

Sawing a tree that fell over the fence.

Yardwork 10:00 [2] 0.33 mi (30:02 / mi)
shoes: Saucony Cohesion 6

Post run lawn mowing.

Thursday May 1, 2014 #

Running-Road race 5:55 [5] 1.0 mi (5:55 / mi)
shoes: Saucony Cohesion 6

Track meet against Belzer.

Running-Road warm up/down 2:00 [3] 0.25 mi (8:00 / mi)
shoes: Saucony Cohesion 6

Running-Road race 9:22 [5] 1.5 mi (6:15 / mi)
shoes: Saucony Cohesion 6

Track meet against Belzer. 2nd on the race.

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