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Training Log: DWildfogel

In the last 7 days:

activity # timemileskm+m
  Running2 34:50 2.8(12:27) 4.51(7:44)
  Orienteering1 16:09 1.39(11:39) 2.23(7:15) 1013 /13c100%
  Total2 50:59 4.18(12:11) 6.74(7:34) 1013 /13c100%
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Friday Jun 23 #

10 AM

Orienteering race 16:09 [5] *** 2.23 km (7:15 / km) +10m 7:05 / km
spiked:13/13c shoes: Kayano 20 Blue

US Sprint Champs, Boise St campus. First overall on Brown.

Excellent run. Pushed it from the beginning, did a good job of maintaining focus over the last half as I was tiring. Slightly suboptimal route choices on #4 and #6, a moment of uncertainty approaching #3 caused me to slow down slightly, maybe 15 secs lost altogether from those three, otherwise about as good as I can do.

No problem at all with the plantar fasciitis, though later foot was sore.

Running warm up/down 14:00 [3] 1.2 mi (11:40 / mi)
shoes: Kayano 20 Blue

Warm up

Running warm up/down 6:00 [2] 0.35 mi (17:09 / mi)
shoes: Kayano 20 Blue

Cool down. Some of it with Anastasiya, then Aaron joined us, and then Tori.

Wednesday Jun 21 #

7 AM

Running (Easy distance) 10:20 [3] 1.0 mi (10:20 / mi)
shoes: Salomon SC3 Bl/Bl 2

Local terrain. Jeep trail next door. Out a couple of minutes before 7 to beat the heat. (Slept out on the deck for the second night in a row, and got up at 5:30 due to the sunrise.)

Again did an ice massage before running. Heel felt fine the whole time.

Started with a walk/jog lap (not logged).

2 x (2laps) plus one lap: 427, 359, 153

No trouble running at that pretty good clip.

LATER: a little soreness in the heel after sitting for a while, but no real problem.

Spoke with my terrific PT, Kevin, who's on vacation. He said he saw no reason for me not to run the races this weekend.

[Easy distance]

Running warm up/down 4:30 [2] 0.25 mi (18:01 / mi)
shoes: Salomon SC3 Bl/Bl 2

Cool down on the horseshoe (shady part of the jeep trail loop).

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