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Training Log Archive: TomN

In the 7 days ending Mar 30:

activity # timemileskm+m
  Road running4 3:39:40 23.76(9:15) 38.24(5:45) 410
  Orienteering2 1:49:15 5.34(20:27) 8.6(12:42) 290
  Speed work1 36:46 4.49(8:11) 7.23(5:05) 7
  Total7 6:05:41 33.6(10:53) 54.07(6:46) 707

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Saturday Mar 30 #

Orienteering race 51:33 [4] 4.7 km (10:58 / km) +90m 10:01 / km
shoes: IceBug Olx 4

QOC Rosaryville, Brown course. Some inattention at the start, and minutes lost, but I sharpened it up when we got into the more difficult woods. First on Brown. Warm day, lots of sunshine. Not feeling too bad, given the 5k earlier, but there wasn't a lot of physical difficulty on the course.
8 AM

Road running race 22:24 [5] 5.0 km (4:29 / km) +38m 4:19 / km
shoes: Adrenaline 18

Cardinal 5k. This is a local race, but not held every year. The last time I ran it was in 2012, with a time of 21:12 (and I was only second 60-69). This time 22:24, first 60-69. Addie ran in 25:20, first in her age group, and Glenn ran in 18:21, third place overall.

It's not an easy course. There's a steep hill at the bottom of Cedar Lane, and another hill on Carriage Road coming up to the finish on Summit Ave. I'm pretty sure I can improve this time on a flatter course.

Road running 25:00 [3] 2.0 mi (12:30 / mi)
shoes: Adrenaline 18

Warm-ups, slow jog and 3 strides.

Thursday Mar 28 #

11 AM

Road running 35:58 intensity: (12 @2) + (13:53 @3) + (8:08 @4) + (13:45 @5) 4.04 mi (8:55 / mi) +79m 8:24 / mi
ahr:142 max:194 shoes: Adrenaline 18

Quick 4-miler. I'm taking tomorrow off, then 2 races on Saturday,

Wednesday Mar 27 #

11 AM

Road running 1:06:00 intensity: (1:07 @1) + (21 @2) + (34:56 @3) + (18:15 @4) + (11:21 @5) 6.95 mi (9:30 / mi) +140m 8:56 / mi
ahr:131 max:167 shoes: Adrenaline 18

A run with teeth.

Tuesday Mar 26 #

1 PM

Speed work intervals 36:46 [5] 4.49 mi (8:11 / mi) +7m 8:09 / mi
shoes: Adrenaline 18

3 x 1000m at I pace, with 3:30 jog in between. Times were 4:18, 4:20, 4:18. I could wish for about 2 seconds faster, but I'm pretty sure the last time I did these they were all over 4:20. So that's progress.

Easy running felt fine, but as soon as I got up to speed I felt last weekend's exertion in my legs.

Monday Mar 25 #

11 AM

Road running 1:10:18 [3] 7.67 mi (9:10 / mi) +153m 8:38 / mi
shoes: Adrenaline 18

This shakeout run felt good after a weekend of tight little courses. In the 60s today, but we have some cooler days coming up.

Sunday Mar 24 #

Orienteering race 57:42 [4] 3.9 km (14:48 / km) +200m 11:47 / km
shoes: Spirit OLX (last)

Flying Pig Day 3 (Masters Day 2). Spent 10 min looking for #5, and I'd still be there if Linda K. hadn't come through with a train of people and punched it right in front of me.

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