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Training Log Archive: X8A7

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Cyclo-X2 2:59:00 38.56(4:39) 62.06(2:53)
  Trail Run2 1:17:00 9.37(8:13) 15.08(5:06)
  Roller Ski Classic1 1:12:00 10.97(6:34) 17.66(4:05)
  Orienteering1 54:22 4.72(11:31) 7.6(7:09)
  Road Run1 32:00 3.49(9:10) 5.62(5:42)
  Total6 6:54:22 67.11(6:10) 108.0(3:50)

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Sunday Oct 9, 2016 #

Cyclo-X 1:58:00 [1] 23.57 mi (5:00 / mi)

Quads were fairly sore today, suggesting the week off did have an impact. Rode out to Dixon, then all the trails around there. Two mt. bike dudes passed me by the stadium and said to me "pretty hard core..." I think he may have mistaken my bike for a road bike. Rode behind them for about 5 min., then took a different trail, didn't feel like riding behind them any more than that.

Saturday Oct 8, 2016 #

Orienteering 54:22 [4] 4.72 mi (11:31 / mi)
ahr:164 max:181

Red course at Kelly-Dahl, 6.9 km straight line. Very nice course set by JP with a mix of running on a bearing though featureless woods and short technical legs around rocky features, and little in the recently logged areas. Didn't concentrate on the speed so much but on navigating well, particularly in the featureless woods and technical area. Ran past 4 a bit as the distinction between forest and logged area isn't very distinct, 5 I let myself get pushed too far north because I didn't check the bearing enough. On 12 it may not be mapped exactly right on the approach, but I veered north and was too short. No big mistakes which is really good as this is a map that huge mistakes could happen easily if not careful. Left Achilles was tight, now that the right one looks to be completely healed (only took 11 months), now the left is problematic.

Trail Run 13:00 [1] 1.23 mi (10:34 / mi)



Given the Hive had to be driven through to get to the O-race, went to BNS to get some new back wheels for the roller skis. Given my skis are so vintage, the wheels have changed just a bit, but hopefully they'll work.

Friday Oct 7, 2016 #

Roller Ski Classic 1:12:00 [1] 10.97 mi (6:34 / mi)

Rollerski at J-Jones neighborhood trails. 24th street had been paved, so that added even more trail, nothing to complain about with 11 miles of skiable trail.

Thursday Oct 6, 2016 #

Road Run 32:00 [1] 3.49 mi (9:10 / mi)

Planned to roller ski today, but it was graupelling/raining so decided not not be miserable and just run. Ran around city park, finishing in the dark.

Wednesday Oct 5, 2016 #

Trail Run 40:00 [1] 3.93 mi (10:11 / mi)


Trail Run 24:00 [4] 4.21 mi (5:42 / mi)
ahr:174 max:190

Running club. Perfect weather, temp in the upper 50s I think. I didn't know what to expect as having taken a week off. But I felt pretty good, if not very good. Though my HR was a bit high, particularly in the beginning. The 190 max HR came on the first one, so unsure if I believe it as that is a max I think since I've been in CO, but it was in the upper 180s on all the others 6min. Workout was 6, 3, 6, 3, 6min. I took each one out hard, which means I faded just a bit on each, but I did feel more fresh than I usually do having only taught one course today instead of the usual 3. Paces were 5:59, 33, 49, 29, 41.

Tuesday Oct 4, 2016 #

Cyclo-X 1:01:00 [1] 14.99 mi (4:04 / mi)

Out 34 trail, J-Jones neighborhood, and back. Starting/finishing at Ross.

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