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Training Log Archive: dcady

In the 7 days ending Sep 14:

activity # timemileskm+m
  running2 1:50:59 10.31(10:46) 16.59(6:41) 142
  weights2 1:30:40
  bike2 57:15 9.72(5:54) 15.64(3:40) 12
  Orienteering1 55:19 4.06(13:37) 6.53(8:28) 7613 /13c100%
  Total7 5:14:13 24.09 38.76 22913 /13c100%
  [1-5]7 4:10:12
averages - weight:163lbs

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Saturday Sep 14 #

10 AM

Orienteering race 55:19 intensity: (2 @1) + (2:56 @2) + (14:43 @3) + (30:04 @4) + (7:34 @5) *** 6.53 km (8:28 / km) +76m 8:00 / km
ahr:150 max:178 spiked:13/13c shoes: VJ Falcon

Short advanced course (5.1 km) at ROC's meet at Genesee County Park. (I made the map!) Lots of trail running.
1-2 went straight SE to cross the creek. Saw #5 in the process.
5-6 went NW up the hill to the path bend.
8-9 went straight. Should have gone to the path. Unsure of position but kept going and ended up OK if a little slow. Veg was thick.
10-11 went right.
11-12 Took the path and then the road to the left.
12-13 Took the little paths and then the trail going W past the pond. Not sure it was the best route.
Avoided pace counting which was a goal for today. Happy to be able to run the whole way except on a few of the hills which were run/walk. Map a little hard to read at 1:10,000.

Friday Sep 13 #

5 PM

weights (Gym) 1:00:00 [3]

Rode bike to gym after nap.

Thursday Sep 12 #

8 AM

running hills 56:48 intensity: (6:18 @0) + (13:13 @1) + (19:50 @2) + (16:54 @3) + (33 @4) 5.3 mi (10:43 / mi) +114m 10:03 / mi
ahr:127 max:152 shoes: Asics GT2000 7

Loops with hills in the cemetery. 45:00 of running.

Wednesday Sep 11 #

weights (at home / dumbbells) 30:40 [3]
weight:163lbs

Tuesday Sep 10 #

8 AM

running 54:11 intensity: (8:43 @0) + (11:16 @1) + (25:08 @2) + (8:43 @3) + (11 @4) + (10 @5) 5.01 mi (10:49 / mi) +28m 10:38 / mi
ahr:124 max:175 shoes: Asics GT2000 7

Two laps on asphalt. Ankle felt fine after being a little wonky on Sunday.
7 PM

Note

Nice dinner at Coco with Barbara and Adam.

Monday Sep 9 #

9 AM

bike 28:07 intensity: (21:10 @0) + (6:56 @1) + (1 @3) 5.16 mi (5:27 / mi) +12m 5:25 / mi
ahr:103 max:120

Rode home after dropping off the car at the dealer.
11 AM

bike 29:08 intensity: (27:50 @0) + (1:18 @1) 4.56 mi (6:24 / mi)
ahr:102 max:119

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