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Training Log Archive: iansmith

In the 7 days ending May 11, 2015:

activity	#	time	miles		km		+m		load
Orienteering	2	2:54:25	12.3	(14:11)	19.8	(8:49)	594	20c	72.3
Running	3	2:29:58	16.41	(9:08)	26.41	(5:41)	119		15.0
Strength training	1	20:00							10.0
Total	4	5:44:23	28.71		46.21		713	20c	97.3

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Monday May 11, 2015 #

6 AM

Running 20:00 [1] 4.0 km (5:00 / km)
shoes: 201409 Saucony Ride 6

I joined Boris for some gym action this morning. I began by warming up for twenty (insufferable) minutes on a treadmill, then did a little wee strength circuit of kettlebell clean-and-presses, tuckups, and squats.

Strength training 20:00 [3]
shoes: 201409 Saucony Ride 6

Kettlebell: 30 lbs, 3x10 rep clean-and-press
Tuckups: 3x25
Squats: 4x10; 145, 145, 165, 185 lbs

Sunday May 10, 2015 #

Event: QOC Pohick Bay

11 AM

Orienteering (Shadowing) 1:12:24 [1] 5.32 km (13:37 / km) +137m 12:03 / km
shoes: 201408 Inov-8 Bare-grip 200

Orienteering 1:14:00 [3] 8.5 km (8:42 / km) +440m 6:55 / km
20c shoes: 201408 Inov-8 Bare-grip 200

Blue - Splits

Saturday May 9, 2015 #

12 PM

Running 7:09 [1] 0.28 km (25:49 / km)
shoes: 201409 Saucony Ride 6

Orienteering 28:01 [4] 5.97 km (4:41 / km) +17m 4:37 / km
shoes: 201409 Saucony Ride 6

Running 40:38 [1] 5.94 km (6:51 / km) +43m 6:36 / km
shoes: 201409 Saucony Ride 6

Thursday May 7, 2015 #

Note

I was biking to the Sheepfold for the Park-O today on my speedy road bike. Unfortunately, biking with any sense of destination at 6:10p in Cambridge for me consists mostly of muttering "please don't kill me" repeatedly under your breath as you eye reckless car driving. Just north of Tufts, I made a left turn and popped my front tube on a pothole. Fortunately, I was only about 3 km from home, but I chose to walk my bike home rather than leave it locked somewhere. Alas for missing the Park-O.

C • bikes 4

Wednesday May 6, 2015 #

11 PM

Running 1:22:11 [1] 16.2 km (5:04 / km) +76m 4:57 / km
shoes: 201409 Saucony Ride 6

I had a tough night; work continues to be crazy. I bopped over to Jeff Schapiro's this evening to chat with him and Marcello about our mapping activities. It was good to define expectations and ensure we're all on the same page.

Tonight's workout was a run to fresh pond, then a tempo-ish effort around the pond. Given how exhausted I have been from work, I'm surprised I managed to flirt with 4:00/km flat. A decent effort.

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