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Training Log Archive: Aragorn

In the 31 days ending Aug 31, 2017:

activity	#	time	miles		km		+m
Running-Road	23	13:50:31	119.97	(6:55)	193.08	(4:18)	344
Running-Mixed	9	5:23:54	44.23	(7:19)	71.18	(4:33)	264
Orienteering	1	4:57:00	15.0	(19:48)	24.14	(12:18)	1200
Core/Strength	13	4:15:00
Canoe O	1	4:00:00	14.2	(16:54)	22.85	(10:30)
Running-Trail	10	3:15:35	31.2	(6:16)	50.22	(3:54)	259
Weights/strength	1	20:00
Total	31	36:02:00	224.6		361.46		2067

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Thursday Aug 31, 2017 #

Running-Trail intervals 20:30 [5] 6.0 km (3:25 / km)
shoes: GT 2000 5

5x1000 cutdown with 2x300, 2x200 in between

3:40
3:40
:52
:51
3:24
3:28
:34
:34
3:20

Running-Road warm up/down 20:00 [3] 2.3 mi (8:42 / mi)
shoes: GT 2000 5

Core/Strength 20:00 [3]

Wednesday Aug 30, 2017 #

Running-Road 20:30 [3] 2.6 mi (7:53 / mi)
shoes: GT 2000 5

Running-Mixed 40:00 [3] 5.52 mi (7:15 / mi)
shoes: GT 2000 5

Tuesday Aug 29, 2017 #

Running-Mixed 1:08:00 [3] 9.4 mi (7:14 / mi) +160m 6:52 / mi
shoes: GT 2000 5

Marott + Holliday

Monday Aug 28, 2017 #

Core/Strength 20:00 [3]

Running-Mixed warm up/down 15:00 [3] 1.75 mi (8:34 / mi)
shoes: GT 2000 5

Running-Road tempo 16:34 [5] 3.0 mi (5:31 / mi)
shoes: GT 2000 5

Rainy tempo on the track, kept it controlled for the first 2k then caught back up with Alex and ran with him for the rest. Felt like an actual tempo run, instead of the all-out runs we sometimes do.
Splits:
5:31
5:33
5:29

Running-Mixed 21:00 [3] 3.0 mi (7:00 / mi) +20m 6:51 / mi
shoes: GT 2000 5

Sunday Aug 27, 2017 #

Event: ICO Annual Paddle-O

Canoe O 4:00:00 [2] 14.2 mi (16:54 / mi)

4h canoe o at eagle creek, barely missed clearing the course.

C • Canoe-O 2

Saturday Aug 26, 2017 #

Event: OCIN - St Patrick's Park

Running-Trail race 4:52 [5] 0.99 mi (4:55 / mi)
shoes: Saucony Kilkenny

Noblesville Hokum Karem Relays
4:52 1st mile

Running-Trail 5:16 [5] 1.0 mi (5:16 / mi) +10m 5:07 / mi
shoes: Saucony Kilkenny

Mile 2

Running-Trail 5:14 [5] 1.0 mi (5:14 / mi)
shoes: Saucony Kilkenny

Mile 3

Running-Mixed 25:00 [3] 3.0 mi (8:20 / mi)
shoes: GT 2000 5

Friday Aug 25, 2017 #

Running-Mixed 35:00 [3] 4.47 mi (7:50 / mi)
shoes: GT 2000 5

Core/Strength 20:00 [3]

Thursday Aug 24, 2017 #

Core/Strength 20:00 [3]

Running-Mixed warm up/down 25:00 [2] 3.0 mi (8:20 / mi)
shoes: GT 2000 5

Running-Trail intervals 16:15 [5] 3.05 mi (5:20 / mi) +60m 5:01 / mi
shoes: Saucony Kilkenny

Back loop hilltervals 5x1000
3:15 average

Wednesday Aug 23, 2017 #

Core/Strength 20:00 [3]

Running-Road 20:00 [3] 2.67 mi (7:30 / mi)
shoes: GT 2000 5

Running-Road 40:00 [3] 5.61 mi (7:08 / mi)
shoes: GT 2000 5

Tuesday Aug 22, 2017 #

Running-Road long 1:14:01 [4] 11.89 mi (6:14 / mi) +61m 6:08 / mi
shoes: GT 2000 5

To Carmel HS. Too long and too hard, dropped after 10mi, wasn't feeling sub-6 today.

Core/Strength 20:00 [3]

Monday Aug 21, 2017 #

Running-Road 22:58 [5] 4.04 mi (5:41 / mi)
shoes: GT 2000 5

Running-Mixed 8:30 [2] 1.1 mi (7:44 / mi)
shoes: GT 2000 5

Running-Mixed 30:58 [3] 4.81 mi (6:26 / mi) +54m 6:13 / mi
shoes: GT 2000 5

Core/Strength 20:00 [3]

Sunday Aug 20, 2017 #

Running-Road 23:54 [3] 3.5 mi (6:50 / mi) +56m 6:30 / mi
shoes: GT 2000 5

Hilly run through the neighborhood

Saturday Aug 19, 2017 #

Running-Trail race 13:28 [5] 4.0 km (3:22 / km) +25m 3:16 / km
shoes: Saucony Kilkenny

1st race of the season! 18th in the North Central Invitational Jr/Sr race. Tough course but I kept somewhat of a consistent pace, 3:10 for the first K (no hills), 3:25 for the rest (lots of hills). Surprisingly beat Jacob, but lost to Alex and Jack by a hair.
A 44.9 sec improvement over last year (faster and b/c drier course this yr)
Ian H. won the race in a tight battle against Ian Shaw (Bloomington South). NC (we) won in the team competition, 31 to 32.

Running-Trail 20:00 [3] 2.86 mi (7:00 / mi)
shoes: GT 2000 5

W/C

Friday Aug 18, 2017 #

Running-Trail 30:00 [3] 4.0 mi (7:30 / mi)
shoes: GT 2000 5

Running-Road 3:00 [3] 0.6 km (5:00 / km)
shoes: GT 2000 5

strides

Core/Strength 20:00 [3]

Thursday Aug 17, 2017 #

Running-Road 25:00 [3] 3.12 mi (8:00 / mi)
shoes: GT 2000 5

Running-Trail 11:00 [5] 2.8 km (3:56 / km) +84m 3:25 / km
shoes: GT 2000 5

Wednesday Aug 16, 2017 #

Running-Road 20:00 [3] 2.6 mi (7:42 / mi)
shoes: GT 2000 5

Running-Road 40:00 [3] 5.4 mi (7:24 / mi)
shoes: GT 2000 5

Tuesday Aug 15, 2017 #

Running-Road 1:00:00 [3] 7.93 mi (7:34 / mi) +92m 7:18 / mi
shoes: GT 2000 5

Core/Strength 20:00 [3]

Monday Aug 14, 2017 #

Running-Road race 10:22 [5] 1.96 mi (5:17 / mi) +12m 5:11 / mi
shoes: GT 2000 5

Not quite as fast as last week but the conditions were worse.

Running-Road warm up/down 25:00 [3] 3.4 mi (7:21 / mi)
shoes: GT 2000 5

Running-Trail hills 6:00 [3] 1.2 km (5:00 / km) +30m 4:27 / km
shoes: GT 2000 5

Core/Strength 15:00 [3]

6 AM

Running-Road 20:08 [3] 3.0 mi (6:43 / mi)
shoes: GT 2000 5

Sunday Aug 13, 2017 #

Running-Mixed 31:16 [2] 3.68 mi (8:30 / mi) +30m 8:17 / mi
shoes: GT 2000 5

Saturday Aug 12, 2017 #

Running-Road warm up/down 20:00 [3] 2.8 mi (7:09 / mi)
shoes: GT 2000 5

Running-Mixed intervals 24:10 [5] 4.5 mi (5:22 / mi)
shoes: GT 2000 5

Michigan:

Tempo= 5:30, fast= 4:40

2000 tempo
400 fast
1600 tempo
400 fast
1200 tempo
400 fast
800 tempo
400 fast

Running-Trail 10:00 [3] 1.5 mi (6:40 / mi)
shoes: GT 2000 5

Watched the B team run in the Hokum and the C team in the 2 mile race. Nice times from our front pair (33:50 on Hokum)! running against LC and pike's varsity teams.