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Training Log Archive: depot

In the 7 days ending Mar 12, 2017:

activity

time

miles

Running

3:55:45

23.75

38.22

Orienteering

2:27:55

8.57

13.8

48c

Stretching

1:40:00

Misc.

15:00

Strength/Core

5:00

Total

8:23:40

32.33

52.02

48c

1:33

0:00

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Sunday Mar 12, 2017 #

Event: OCIN TROL - Miami Hamilton

Orienteering 54:55 [3] *** 7.6 km (7:14 / km)
24c

Fun run through Miami Hamilton, only one real problem l, over shot 19 which cost me maybe a minute.

C • Nice pace! 6

Running warm up/down 12:00 [3]

1/2 warm up 1/2 cool down

OCIN_MiamiU_Hamilton_Mar_2017_6 Red - Splits

Saturday Mar 11, 2017 #

Event: OCIN TROL - Twelve Mile Preserve - NEW MAP!

Orienteering 1:13:00 [3] *** 6.2 km (11:46 / km)
18c

At Twelve Mile. Really cool place, and also really hilly. It was a slow run, and had a few mistakes, nothing huge

Orienteering 20:00 [3] ***
6c

Control pick up

OCIN_Twelve_Mile_Mar_2017_6 Red - Splits

Friday Mar 10, 2017 #

Stretching 20:00 [3]

Running 45:00 [3] 4.5 mi (10:00 / mi)
shoes: Wave Rider 20

En el parque

Misc. (Ultimate frisbee ) 15:00 [3]

En el viento frio

Thursday Mar 9, 2017 #

Running 50:00 [3] 5.0 mi (10:00 / mi)
shoes: Wave Rider 20

Free run at the park

Stretching 20:00 [3]

Wednesday Mar 8, 2017 #

Running 45:00 [3] 3.0 mi (15:00 / mi)
shoes: Wave Rider 20

Farklek run, which consisted of 2 hard 800s a medium 800, some core, pick ups and stride outs.

Stretching 20:00 [3]

Strength/Core 5:00 [3]

And some more core to wrap up the day

Tuesday Mar 7, 2017 #

Stretching 20:00 [3]

Running 3:30 [3] 0.5 mi (7:00 / mi)
shoes: Wave Rider 20

Running warm up/down 32:00 [3] 4.0 mi (8:00 / mi)
shoes: Wave Rider 20

One of the freshmen decided to run a faster pace than the rest of the team on this warm up, so we decided to mess with him and take some short cuts while he was way in front of us to get in front of him, then we would make a different loop to get behind him and we waited in Subway for him and came out once he passed it. I'm not sure what he thought of us after that.

C • nice 8

Running intervals 10:00 [3] 0.75 mi (13:20 / mi)
shoes: Wave Rider 20

3x400 goal was 80, which I thought was too easy
:80
:73
Then Ravi decided to race the last one, which I couldn't let him win so the last one was way too fast
:64

Monday Mar 6, 2017 #

Running warm up/down 3:30 [3] 0.5 mi (7:00 / mi)
shoes: Wave Rider 20

Running 31:45 [3] 5.0 mi (6:21 / mi)
shoes: Wave Rider 20

Running 3:00 [3] 0.5 mi (6:00 / mi)
shoes: Wave Rider 20

After the 5 mile run we did jog the turns and sprint the straights... I'm dead after this weekend and today

Stretching 20:00 [3]

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