Training Log Archive: angelsimpsonIn the 7 days ending Dec 3, 2018:
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Monday Dec 3, 2018 #
7 PM
Running (TM EZ) 28:27 [3] 3.0 mi (9:29 / mi)
ahr:140 max:164
Sunday Dec 2, 2018 #
Event: SMOC Holly Rec
10 AM
Orienteering (Score-o) 1:55:05 [3] 5.94 mi (19:22 / mi) +188m 17:38 / mi
ahr:148 max:178
I was mostly happy with my route planning but very much disliked the thorns which were virtually everywhere! I got tired of getting tore up and moving slowly, so I went to plan B to drop further pints... eventually switched to plan C, and stuck with as much trail as possible after the halfway point.
Flag Pickup 1:06:27 [3] 4.23 mi (15:42 / mi) +112m 14:31 / mi
ahr:142 max:171
Happy to help with flag pickup today since I needed to have a total of 10 miles for the day. The rain at the end was a bummer, being soaked in those temps wasn’t super fun.
Flag Pickup 15:57 [3] 1.6 mi (9:58 / mi) +29m 9:27 / mi
ahr:140 max:158
Ugh, gate closed so we had a bit extra to do on foot, at least it was all runnable and I was able to warm up a bit!
Saturday Dec 1, 2018 #
7 AM
Running (Trail) 2:37:18 [3] 14.51 mi (10:50 / mi) +209m 10:23 / mi
ahr:160 max:179
Two days in a row up at 6:30 without going to bed early. That’s not going well for me. But we got this long run in before the rain, so it was worth it. Way too many fast bikes on the trail this morning, everyone had the same idea, but it amazes me how many bikers think they own the trail. Multi-Use People!! Anyways! Yellow + Blue trail fun!
Friday Nov 30, 2018 #
7 AM
Running 38:35 [3] 4.01 mi (9:37 / mi) +23m 9:27 / mi
ahr:150 max:165
Thursday Nov 29, 2018 #
5 PM
Running (TM Downhill) 59:41 [3] 7.01 mi (8:31 / mi)
ahr:147 max:162
Another work day from hell yesterday and missed my run, back on track again today. Also, core sore from Tuesday, hurts to laugh, cough, sneeze, breathe... the usual pains of adding strength back in.
1 mi warm up @ O%
5 mi @ -3%
8:45
8:30
8:15
8:00
7:45
1 mi cool down @ 0%
1 mi warm up @ O%
5 mi @ -3%
8:45
8:30
8:15
8:00
7:45
1 mi cool down @ 0%
Tuesday Nov 27, 2018 #
6 PM
Running (TM Inclines) 50:01 [3] 4.91 mi (10:11 / mi)
ahr:148 max:168
10 min @ 0% incline
10 min @ 6 % incline
10 min @ 8% incline
10 min @ 6% incline
10 min @ 0% incline
10 min @ 6 % incline
10 min @ 8% incline
10 min @ 6% incline
10 min @ 0% incline
Strength Training 19:28 [3]
ahr:102 max:144
Alternating front lunge, alternating back lunge, squats, rows and core