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Training Log Archive: mikeminium

In the 7 days ending Nov 28, 2010:

activity

time

miles

walking

4:04:00

0.7

1.13

weights / strength

1:30:00

mapping - field checking

1:30:00

trail running

1:27:11

6.2

9.98

road running

1:09:35

8.61

(8:05)

13.86

(5:01)

Total

9:40:46

15.51

24.97

averages - weight:159.4lbs

3:22

0:00

» now

Sunday Nov 28, 2010 #

Event: OCIN / TROL Miami University

trail running 20:00 [3] *
7c weight:160lbs shoes: Sala Runner 3

control pickup at Miami University Western Woods.

also a few minutes of walking (not logged).

Saturday Nov 27, 2010 #

Event: OCIN / TROL Junior Training Camp

trail running 10:00 [3]
weight:160lbs

TROL Camp: shadowing, setting controls.

walking 20:00 [1]

TROL camp: shadowing & monitoring participants, setting up activities.

Friday Nov 26, 2010 #

walking 3:00:00 [1]
weight:159lbs shoes: A W Journey 2

setting controls for TROL Camp & Sunday event.

Thursday Nov 25, 2010 #

Event: 101st Annual Thanksgiving Day Race

road running race 48:12 [5] 10.0 km (4:49 / km)
shoes: Starter Carson 4

101st annual Thanksgiving Day 10 km thru downtown Cincinnati and northern Kentucky. Light to moderate rain throughout, but temps had risen overnight to a balmy 60 degrees F (16C) at the start of the run. Winds were very light.
splits:
7:31, 7:18, 7:58, 8:05, 8:09, 7:43, 1:28
My best time since 2007, my 2nd best recorded T-day time.
Course PR 1st mile and Course PR last mile.
75 / 509 in M50-54 (1st time breaking into top 15% of age group)
937 / 5239 male
1141 / 10742 overall

walking warm up/down 10:00 [1] 0.5 mi (20:00 / mi)
shoes: Starter Carson 4

cool down loop around Paul Brown Stadium.

Tuesday Nov 23, 2010 #

mapping - field checking 30:00 [1] **
weight:158lbs

Miami - Western Woods - control site checking and minor map updating.

walking 30:00 [1] *

Miami - Western Woods, control site checking.

weights / strength 30:00 [3]

yard and garden, planted a shrub, turned over more of the garden (digging)

Monday Nov 22, 2010 #

trail running 57:11 [4] 6.2 mi (9:13 / mi)
weight:160lbs shoes: Sala Runner 3

Miami Natural Areas. One circuit of Pine and East loops at a "normal" pace (intensity 3). On the second loop, I ran pretty hard (4+) for a minute then easier (~3) for a minute. A couple rest laps were longer or shorter due to not wanting the creek crossings to be in the middle of a hard segment. Did a final circle of the Pine loop to get over 6 miles.

walking warm up/down 4:00 [1] 0.2 mi (20:00 / mi)
shoes: Sala Runner 3

cool down at Miami Natural Areas.

mapping - field checking 1:00:00 [1] **
shoes: A W Journey 2

Miami Western Woods & College Woods. Checking control locations for next weekend & some minor map updates.

road running 21:23 [3] 2.4 mi (8:55 / mi)

Northridge subdivision with Jeremy. Just after dark. Walked for about 0.1 mile after the first 1.4 mile.

weights / strength 1:00:00 [3]

yard & garden: digging & wheelbarrow.

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