Training Log Archive: O JoyIn the 7 days ending Feb 18, 2017:
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Saturday Feb 18, 2017 #
12 PM
Orienteering race (TROL ) 2:37:33 [3] 7.31 mi (21:33 / mi) +106m 20:37 / mi
25c shoes: X-Talon 212
TROL race at Maimi University Ecology Research Center, red course set by Mike Minium at 8.1 km. Mostly a runners course with a few control picking sections linked by long runs. Messed up C15 with a parallel error, wandered around on the flat area looking for C17's pit (cedarcreek fortunately came along), and went up the wrong reentrant from the road for C19. Long course.
Wednesday Feb 15, 2017 #
6 PM
run 50:50 [3] 4.67 mi (10:53 / mi) +21m 10:44 / mi
shoes: NB 860v7
Y Multifit run: 25 min S on Monon easy aerobic, 1 min walk south then back N increasing speed every 5 min. The workout was written to be back to the Y in 23 min; I didn't manage that but did negative split and was happy to keep a reasonably steady pace on the way S and increase the pace for each mile coming N. Also, was happy to run 25 + 24 min without a walk.
warm up/cool down 7:17 [2] 0.31 mi (23:29 / mi)
Monday Feb 13, 2017 #
6 PM
run 40:00 [3] 3.66 mi (10:56 / mi)
shoes: NB 860v7
Y Multifit training; 10 min warm-up N on Monon then 6X 3 min easy, 1 min 10K, 30 sec 5K, 30 sec walk.
core/stretch 15:00 [1]