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Training Log Archive: FrankTheTank

In the 7 days ending May 14, 2017:

activity # timemileskm+ft
  Biking3 1:30:00 23.5(3:50) 37.82(2:23)
  Rowing1 30:00 3.73(8:03) 6.0(5:00)
  Road Running2 25:33 3.0(8:31) 4.83(5:18)
  Total6 2:25:33 30.23(4:49) 48.65(3:00)

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Sunday May 14, 2017 #

Event: CascadeOC Ultimate Orienteer #7: Score-O
 

Saturday May 13, 2017 #

Event: CascadeOC Ultimate Orienteer #6 – Classic (Pig War)
 
9 AM

Rowing (indoor) 30:00 [4] 6.0 km (5:00 / km)

I did 5min warmup row followed by 8x (500m with 1min rest in between). All of my 500's were 1:52 or better.

Thursday May 11, 2017 #

5 AM

Biking (commute) 40:00 [3] 9.5 mi (4:13 / mi)
shoes: Verdi JTS

Ride into work. Wet roads.
3 PM

Biking (commute) 25:00 [3] 7.0 mi (3:34 / mi)
shoes: Verdi JTS

Ride from work up to the track.
5 PM

Biking (commute) 25:00 [3] 7.0 mi (3:34 / mi)
shoes: Verdi JTS

Ride from track home

Wednesday May 10, 2017 #

5 PM

Road Running 20:00 [3] 2.0 mi (10:00 / mi)

Warmup/Cooldown for the mile.
6 PM

Road Running race 5:33 [5] 1.0 mi (5:33 / mi)

Klahowya Track "Final Mile" before they tear it up and get a new track. I felt surprisingly good for zero training. It was a true mile so my 1600 time would be a touch faster. Splits: 81.9 (extra 9m), 84.0, 85.4, 82.5 for a 5:33.6. Kid #1 was a 9:30 all by himself except for his final lap when I ran with him.

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