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Training Log Archive: RLShadow

In the 19 days ending Apr 13, 2020:

activity	#	time	miles		km		+ft
Orienteering	4	5:40:11	13.18	(25:49)	21.21	(16:02)	1967	13 /	16c	81%
Run/walk	8	4:43:46	28.01	(10:08)	45.08	(6:18)	544
Walking	3	3:00:11	7.27	(24:47)	11.7	(15:24)	728
Running	5	1:52:38	11.38	(9:54)	18.31	(6:09)	184
Total	20	15:16:46	59.84	(15:19)	96.3	(9:31)	3423	13 /	16c	81%

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Sunday Apr 12, 2020 #

2 PM

Run/walk 50:45 [3] 5.03 mi (10:05 / mi) +73ft 9:57 / mi
shoes: Hoka M Clifton 5

Longest run in a while, which is kind of sad, given that it was only 5 miles, and it was a run/walk (5 min run / 1 min walk). From the village of Webster, east on Ridge Rd, to Basket; then back to Salt, Salt to the Rt 104 path, and then back into the village on the path. Nice day, upper 50's, overcast, a bit of a wind but not bad.

Saturday Apr 11, 2020 #

11 AM

Walking (Dog walk) 1:10:29 [2] 2.29 mi (30:45 / mi) +311ft 27:15 / mi
shoes: Merrell hiking boots

Lucien Morin Park (Ellison Wetlands), with Cheryl and Hanna. Lots of cars in the parking lot, but we didn't run into too many people on the trails, and everyone was keeping respectful distances.

Friday Apr 10, 2020 #

4 PM

Run/walk 25:15 [3] 2.5 mi (10:05 / mi) +118ft 9:39 / mi
shoes: Hoka M Clifton 5

HJ trail mainly, with some roads thrown in, to add a few hills, because hills are good (I tell myself).

Thursday Apr 9, 2020 #

1 PM

Walking hills 53:29 [1] 2.44 mi (21:55 / mi) +412ft 18:54 / mi
shoes: Hoka Clifton 4

With trailsnail, from her house, keeping the proper 6+ feet of distance ... Nice and sunny on top, very windy down by the bay, with lots of whitecaps.

Wednesday Apr 8, 2020 #

2 PM

Running 40:01 [3] 4.0 mi (10:00 / mi) +84ft 9:49 / mi
shoes: Hoka M Clifton 5

My goal was to go slower than I usually do but take fewer walking breaks. I pretty much accomplished the goal. Very easy pace, but not terribly slow by my present standards, for the first two miles, which I did with no walking breaks. Then I had one 1-min walk, then another one at around the 3-mile mark. It wasn't feeling as easy on the way back though, partly because I had some miles in, and partly because there were some uphills in the last 2 miles, while the first 2 miles had been somewhat downhill.

Tuesday Apr 7, 2020 #

2 PM

Run/walk 25:01 [3] 2.45 mi (10:13 / mi) +61ft 9:59 / mi
shoes: Hoka Clifton 4

HJ trail.

Monday Apr 6, 2020 #

11 AM

Orienteering 1:47:31 [1] 3.36 mi (31:58 / mi) +624ft 27:11 / mi
shoes: Inov8 X-Talon 240

Shadowing trailsnail. She had some issues trying it last week, so I came along to chime in with a very limited number of suggestions.

Sunday Apr 5, 2020 #

2 PM

Walking (Dog walk) 56:13 [1] 2.54 mi (22:10 / mi) +5ft 22:08 / mi
shoes: Hoka Clifton 4

Walk with Cheryl and Hanna on rail-trails off of Clover St a bit north of Honeoye Falls. I had originally planned on re-running the Mendon long course, while Cheryl and Hanna walked around, but the parking lot was overflowing and Cheryl was very concerned about too many people being around (and not being able to keep the proper distance from others), so she nixed the idea of me doing the Mendon course, unfortunately.

5 PM

Running 19:20 [3] 2.01 mi (9:38 / mi) +5ft 9:37 / mi
shoes: Hoka Clifton 4

Around the big block. Short but I limited myself to only 1 walking break, around the 1 mile mark.

Saturday Apr 4, 2020 #

1 PM

Run/walk 36:02 [3] 3.5 mi (10:17 / mi) +85ft 10:03 / mi
shoes: Hoka M Clifton 5

Creek St loop (Plank, Hatch, Embury, Creek). Upper 40's, no significant wind, cloudy, nice conditions. Lots of other walkers and runners out, but no problem keeping the correct distance away.

Thursday Apr 2, 2020 #

3 PM

Orienteering 1:03:00 [2] 3.1 mi (20:19 / mi) +726ft 16:38 / mi
shoes: Inov8 X-Talon 240

Durand. Quickly concluded that it's a way better experience having real control flags than having the 4x4" things. Even streamers would have been easier to find. There were several controls where I felt like I was looking for a geocache -- I knew I was at the right feature, but couldn't find the control without doing some hunting.

I'm slightly suspicious of my time -- sure seemed like I was out for more than an hour, so I had thought that I may have inadvertently stopped my watch at some point. But the trace didn't really show any issues.

I wasn't very good at remembering to hit "Lap" at each control. On several, I was way beyond the control when I finally remembered, and on one (#5) I completely forgot. In general, I found this to be not a real pleasant part of the park to orienteer in.

Wednesday Apr 1, 2020 #

3 PM

Running 36:27 [3] 3.51 mi (10:23 / mi) +90ft 10:09 / mi
shoes: Hoka M Clifton 5

Tuesday Mar 31, 2020 #

1 PM

Orienteering 1:17:57 [2] *** 4.26 mi (18:19 / mi) +468ft 16:35 / mi
spiked:13/16c shoes: Inov8 X-Talon 240

Long Mendon course. A few bobbles on some of the last several controls.

The flag for #1 was lying on the ground, under an incorrect tree. I moved it to the correct tree and tied it at the right height.

Monday Mar 30, 2020 #

3 PM

Running warm up/down 10:34 [2] 1.11 mi (9:29 / mi)
shoes: Hoka M Clifton 5

4 PM

Running intervals 6:16 [4] 0.75 mi (8:21 / mi) +5ft 8:18 / mi
shoes: Hoka M Clifton 5

First interval workout (if you can call this a workout) since getting back into running on a regular basis. 3X400m, 2:07, 2:02, 2:07, with 1+ min walk between. I had high hopes of maybe doing 6 but I must have run too fast for my current condition, because I was out of gas after three.

Sunday Mar 29, 2020 #

1 PM

Run/walk 44:01 [3] 4.38 mi (10:03 / mi) +60ft 9:55 / mi
shoes: Hoka M Clifton 5

I hadn't planned on running today, but Cheryl and I took Hanna for a 2 mile walk, and by the time we got back, the weather was too nice not to try to get a run in. I tried to up my distance just a bit (it's sad when a 4.4 mile run wound up upping my distance), so I religiously did a 4 min run / min walk the whole time, even though at first I could easily have gone more than 4 minutes.

Saturday Mar 28, 2020 #

10 AM

Run/walk 28:10 [3] 2.69 mi (10:29 / mi) +52ft 10:18 / mi
shoes: Hoka M Clifton 5

HJ trail. Light rain. Trail a bit muddy in spots, east of Drum Rd.

Friday Mar 27, 2020 #

Event: ROC - Durand Eastman Park - Solo Series

3 PM

Run/walk 37:17 [3] 3.7 mi (10:05 / mi) +76ft 9:53 / mi
shoes: Hoka Clifton 4

Started out by running 7 min / walking 1 min for three cycles, then got a bit tired so I ran 5, walked 1, then ran 4,walked 1. Sunny, mid 40's, but a bit of a breeze from the north, such that while going N on Maple, I wished I had gloves on.

Long - Splits

Thursday Mar 26, 2020 #

11 AM

Orienteering 1:31:43 [1] 2.46 mi (37:17 / mi) +149ft 35:16 / mi
ahr:100 max:130 shoes: Merrell hiking boots

Alasa Farms, with Cheryl and Hanna. We did the Yellow course, with Cheryl doing 95% of the navigation. Trails pretty wet and muddy in spots, and some stream crossings were challenging for Cheryl (but not at all for Hanna).

3 PM

Run/walk 37:15 [3] 3.76 mi (9:54 / mi) +19ft 9:52 / mi
shoes: Hoka M Clifton 5

Rt 104 path, mainly.

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