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Training Log Archive: Aragorn

In the 31 days ending Aug 31, 2016:

activity	#	time	miles		km		+m
Orienteering	2	7:30:45	23.36	(19:18)	37.6	(11:59)	1405
Running-Mixed	14	7:05:27	54.3	(7:50)	87.39	(4:52)	129
Running-Trail	13	5:24:20	47.95	(6:46)	77.17	(4:12)	285
Running-Road	6	4:29:13	39.14	(6:53)	62.99	(4:16)	55
Canoe O	1	3:57:00	14.1	(16:48)	22.69	(10:27)	30
Weights/strength	2	50:00
Total	27	29:16:45	178.85		287.84		1904

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Wednesday Aug 31, 2016 #

Running-Road 40:01 [3] 5.69 mi (7:02 / mi) +25m 6:56 / mi
shoes: Asics GT 2000-3

Tuesday Aug 30, 2016 #

Running-Road long 1:03:35 [3] 9.31 mi (6:50 / mi) +10m 6:48 / mi
shoes: Asics GT 2000-3

To Central Park, around and back.

Monday Aug 29, 2016 #

Running-Mixed 20:00 [3] 2.3 mi (8:42 / mi) +10m 8:35 / mi
shoes: Asics GT 2000-3

Running-Trail intervals 22:00 [5] 6.0 km (3:40 / km) +50m 3:31 / km
shoes: Asics GT 2000-3

2000, 1000, 2000, 1000
On the hilly k loop

Saturday Aug 27, 2016 #

Event: Nav-X High Sierra

Event: OCIN - St Patrick's County Park & Madeline Bertrand County Park

Running-Mixed warm up/down 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Asics GT 2000-3

Running-Trail intervals 16:20 [5] 3.0 mi (5:27 / mi) +5m 5:25 / mi
shoes: Saucony Kilkenny

Hokum Karem Relay with Alex. I started off, ran a really fast 1st mile at 5:05, and he ran that same loop. The second mile loop was the hardest because there were more bends and hills. This one was slow (5:40). He ran that loop, then I ran the final 1 mile loop, which was the first mile in reverse. I went a little faster, pushed harder, and passed about 5 people. He anchored the relay with a great kick; unfortunately, there was no one to pass in the finish. Total time was 33:03.

Orienteering 1:37:45 [3] 10.6 km (9:13 / km) +30m 9:06 / km
shoes: X Talon 212-2

Blue course at St. Patrick's Park

OCIN_St_Patricks_Aug_2016_7 Blue - Splits

Friday Aug 26, 2016 #

Running-Mixed 35:00 4.6 mi (7:37 / mi) +10m 7:33 / mi
shoes: Asics GT 2000-3

Thursday Aug 25, 2016 #

Running-Trail intervals 20:32 [5] 5.8 km (3:32 / km) +15m 3:30 / km
shoes: Asics GT 2000-3

5 k interval, mixed in with 200s.

Running-Mixed 15:00 [2] 1.75 mi (8:34 / mi)
shoes: Asics GT 2000-3

Wednesday Aug 24, 2016 #

Running-Mixed 33:27 [2] 3.74 mi (8:57 / mi) +20m 8:48 / mi
shoes: Asics GT 2000-3

Tuesday Aug 23, 2016 #

Running-Mixed 1:05:00 [3] 8.0 mi (8:07 / mi)
shoes: Asics GT 2000-3

Monday Aug 22, 2016 #

Running-Road 24:12 [5] 4.0 mi (6:03 / mi)
shoes: Asics GT 2000-3

Running-Road warm up/down 20:00 [3] 2.5 mi (8:00 / mi)
shoes: Asics GT 2000-3

Sunday Aug 21, 2016 #

Event: ICO Annual Paddle-O

Canoe O 3:57:00 [3] 14.1 mi (16:48 / mi) +30m 16:42 / mi
shoes: X Talon 212-2

Saturday Aug 20, 2016 #

Running-Trail warm up/down 25:00 [3] 3.57 mi (7:00 / mi) +5m 6:58 / mi
shoes: Asics GT 2000-3

Running-Trail race 14:13 [5] 4.0 km (3:33 / km) +15m 3:29 / km
shoes: Saucony Kilkenny

NC invite: 1st meet of the season. Conditions: cool, but humid. Nice and forceful at the beginning, sticking with Cal, Jacob, Jack. Just behind Jack in the first 2k, then caught up and ran with him for a kilometer. I almost fell on an area of rougher ground at the bottom of the open hill by CEC. He pulled away just after the 3k mark, but I was still racing a bunch of Carmel kids that I couldn't tell apart. Really opened up my stride down the south pass hill and passed a few, then I was passed by 1 on the way back up. I pushed, stuck with the increasing pace and sprinted past two of them in the final 100. Finished 2nd on the team in the Freshman/Sophomore race. 13th in the race. A nice way to start the season.

C • 4k 2

Friday Aug 19, 2016 #

Running-Trail 35:01 [3] 4.87 mi (7:11 / mi)
shoes: Asics GT 2000-3

Thursday Aug 18, 2016 #

Running-Road tempo 29:46 4.39 mi (6:47 / mi)
shoes: Asics GT 2000-3

2 mile tempo at Tacoma, 5:40/mi. Better than I thought I would do because I have a sore throat.

Wednesday Aug 17, 2016 #

Running-Trail 35:03 4.99 mi (7:01 / mi) +20m 6:56 / mi
shoes: Asics GT 2000-3

Tuesday Aug 16, 2016 #

Running-Mixed long 1:00:00 [3] 8.8 mi (6:49 / mi) +30m 6:45 / mi
shoes: Asics GT 2000-3

Monday Aug 15, 2016 #

Running-Road warm up/down 20:00 [2] 2.5 mi (8:00 / mi)
shoes: Asics GT 2000-3

Running-Road intervals 17:48 [3] 4.8 km (3:42 / km)
shoes: Asics GT 2000-3

12x(200 on, 200 off) fartleks on the track. Pop workout in the morning because the coaches thought that it would storm in the afternoon. It was still moderately raining, and 60 degrees, which was nice.

Weights/strength 30:00 [3]

Sunday Aug 14, 2016 #

Running-Trail 40:00 [3] 4.5 mi (8:53 / mi) +50m 8:36 / mi
shoes: Asics GT 2000-3

Friday Aug 12, 2016 #

Running-Trail 20:00 [3] 2.5 mi (8:00 / mi) +10m 7:54 / mi
shoes: Asics GT 2000-3

Thursday Aug 11, 2016 #

Running-Trail intervals 10:00 [5] 1.3 mi (7:42 / mi) +70m 6:35 / mi
shoes: Asics GT 2000-3

Running-Mixed warm up/down 20:00 [3] 2.4 mi (8:20 / mi)
shoes: Asics GT 2000-3

Weights/strength 20:00 [3]

Wednesday Aug 10, 2016 #

Running-Trail 30:00 [3] 4.2 mi (7:09 / mi) +10m 7:05 / mi
shoes: Asics GT 2000-3

Tuesday Aug 9, 2016 #

Running-Mixed 50:00 [3] 6.3 mi (7:56 / mi) +26m 7:50 / mi
shoes: Asics GT 2000-3

Saturday Aug 6, 2016 #

Event: OLOU -Caves Cliffs and Sinkholes 3 /6 hour Rogaine Bike / Foot

Event: Green Corn Moon ROGAINE

Orienteering 5:53:00 [3] 27.0 km (13:04 / km) +1375m 10:25 / km
shoes: X Talon 212-2

Green Corn "Moon" Rogaine. 6pm to midnight. Great Seal State Park, Chiilicothe, OH

Conditions: 84-69oF, partly cloudy, and humid. New moon.

Same as last year, started out south and then tried to get as many northern controls as possible.got the technical low controls first, but had some lost time on the slightly misplaced control, 61. Reached Rocky Road 45 min in. Proceeded south along the east side of the map, good nav to 41 and 70. The Hedge met a man at 70 who had given up 61. Side hilled, with slight hesitation on 62 and 57. Then we had a larger mistake on 51, we thought we were in the wrong reentrant, so we went to the next one over, but it turns out, we were in the right one to begin with. 40 was clean and 80 was mostly clean. 65 was misplaced, but luckily we were quick to spot it. It was in a re entrant, but was mapped on the adjacent spur. 73, 43, and 33 were very clean, which was surprising, because these controls were found just after it got completely dark (usually the worst time for navigation). Then came two unfortunate but preventable incidents. The first was that, when we returned to the water stop at 9:50 pm, the salt tabs were stuck to aluminium foil and had to be separated with a Swiss Army knife. Then, we made a 10-15 minute mistake on 31, the lowest value control. We didn't really have a good plan for the leg ( the control was on a vague, steep hillside) and had to attack it twice before we found it. The rest of the course was clean, mostly on trails in the north. We got 1 high pointer (83) but, unfortunately not the higher in elevation one, 76. Finished 2nd overall, 1st team.

Running-Trail 19:25 [3] 3.1 mi (6:16 / mi) +15m 6:10 / mi
shoes: Asics GT 2000-3

Alumni run fartleks.

Running-Mixed warm up/down 17:00 [3] 2.2 mi (7:44 / mi)
shoes: Asics GT 2000-3

Running-Mixed 10:00 [2] 1.33 mi (7:30 / mi) +5m 7:25 / mi
shoes: Asics GT 2000-3

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