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Training Log Archive: iansmith

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Running5 4:22:20 30.6(8:34) 49.24(5:20) 102
  Orienteering1 1:00:27 5.4(11:12) 8.69(6:58) 25225c
  Climbing1 45:00
  Strength training1 5:00
  Total7 6:12:47 36.0 57.93 35425c

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Sunday Oct 9, 2016 #

11 AM

Orienteering 1:00:27 [3] 8.69 km (6:58 / km) +252m 6:05 / km
25c shoes: 201510 X-Talon 212

Score-O at Camp Schoellkopf in Buffalo. I won.
8 PM

Running 50:58 [4] 10.15 km (5:01 / km) +45m 4:55 / km
shoes: 201607 Asics GT1000

The tempo workout I've been putting off since this Thursday. I ran 3x2 km cruise intervals, with 2 minute breaks between. The breaks might have been a bit long, but running cruise intervals can be painful.

Splits: 7:48, 8:12, 7:54

Saturday Oct 8, 2016 #

12 PM

Running 39:26 [1] 7.04 km (5:36 / km) +45m 5:26 / km
shoes: 201607 Asics GT1000

Easy run.

Friday Oct 7, 2016 #

Note
(rest day)

Really, really tired. I may be getting sick.

Wednesday Oct 5, 2016 #

7 PM

Running 32:10 [1] 4.95 km (6:30 / km) +4m 6:28 / km
shoes: 201607 Asics GT1000

Picking up controls from the one-way street-O. I felt pretty lethargic compared to yesterday.
8 PM

Climbing 45:00 [3]

I climbed 7-8 pitches, including sending a 5.10a. Near the end of the session, after pushing through three long 5.9s, bgallup challenged me to attempt a 10b. I burned my forearms out on a particularly strenuous move and wasn't able to stick it. I think I'm ready for the lead climbing class, as 5.9s generally feel comfortable when I'm fresh-ish. It's also probably time to buy climbing shoes, as it costs $5 to rent every time.

Tuesday Oct 4, 2016 #

Note

BigWillyStyle posted an excellent document detailing the conclusions from the COC AGM and suggestions for the future. Highly recommend to club persons - and that other entities - including OUSA - replicate this study with the particulars of their organizations.
6 PM

Running 11:46 [1] 2.41 km (4:52 / km)
shoes: 201505 Inov-8 Flite 230

Run to track workout.

Running 5:31 [1] 0.93 km (5:55 / km)
shoes: 201505 Inov-8 Flite 230

Strides. Accidentally hit reset after strides.

Running intervals 1:08:17 intensity: (49:38 @1) + (18:39 @5) 12.79 km (5:20 / km) +3m 5:20 / km
shoes: 201505 Inov-8 Flite 230

CSU Track workout! The gang tonight consisted of Patrick, Kevin, Terry, Elizabeth, Galen, Stephen, and me. I saw Jonathan there, but he seems to have left shortly after I arrived.

I felt a bit crap during the day, but that seemed to vanish once we warmed up and started moving. I felt really good during the intervals, and unlike recent weeks, I was able to hang onto Terry the entire session without falling back at all. I felt like I could pass him most of the workout, but I decided to be prudent and just hang until the last few bouts. A good day. The workout was a descending ladder of 800, 1200, 1000, 800, 600, 400, 300, 2x200. Total: 5.5 km in 18:39.

Splits: 2:50 (800), 4:22 (1200), 3:30 (1k), 2:46 (8), 2:01 (6), 1:13 (4), 53 (3), 34, 30 (200s)

We then cooled down. Kevin was smug about the recent demise of the Patriots to his native home's Buffalo Bills.

Strength training 5:00 [1]
shoes: 201505 Inov-8 Flite 230

Drills with the gang. Met Galen (girl) and Stephen.

Monday Oct 3, 2016 #

10 PM

Running 54:12 [1] 10.97 km (4:57 / km) +5m 4:56 / km
shoes: 201607 Asics GT1000

Easy river run. Listened to hard core history - the Prophets of Doom. Anabaptists are curious.

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