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Training Log Archive: johncrowther

In the 7 days ending Feb 1:

activity # timemileskm+ft
  Cycling5 6:45:24 88.49(4:35) 142.41(2:51)
  Running3 4:46:04 21.67(13:12) 34.87(8:12) 3783
  Orienteering1 38:11 3.03(12:36) 4.88(7:50) 152
  Control Pickup1 33:18 2.55(13:03) 4.1(8:07) 85
  Total10 12:42:57 115.74(6:36) 186.27(4:06) 4020

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Saturday Feb 1 #

11 AM

Running 2:50:07 [3] 12.13 mi (14:01 / mi) +2623ft 11:38 / mi
ahr:138 max:171 shoes: Hokas pair 2

Longest run for a while (probably since the Mueller Marathon last June, although I did run almost as far once in October). Good benchmark test for my endurance level. Warm sunny day, and only a couple of patches of bad mud.

Friday Jan 31 #

Cycling 1:51:59 [2] 23.08 mi (4:51 / mi)

Commute + extra

Note

105.25 miles by bike in last 7 days.

Thursday Jan 30 #

Cycling 1:15:36 [2] 16.63 mi (4:33 / mi)

Commute

Wednesday Jan 29 #

8 AM

Cycling 1:12:24 [2] 16.66 mi (4:21 / mi)

Commute
7 PM

Running 37:57 [3] 3.22 mi (11:47 / mi)
ahr:122 max:144 shoes: New Balance

Ohlone trail with Hazel. Got there late so didn’t go as far (and Hazel didn’t want to run towards the BART trains!).

Tuesday Jan 28 #

8 AM

Cycling 1:12:06 [2] 16.01 mi (4:30 / mi)

6 PM

Running 1:18:00 [4] 6.32 mi (12:21 / mi) +1160ft 10:31 / mi
ahr:137 max:162 shoes: Hokas pair 2

Tilden. Muddy at first (especially on the Meadows Trail), but then drier. At the end of the long descent on Upper Big Springs Trail, Marty fell and cut himself, so we came back on the road.

Monday Jan 27 #

Cycling 1:13:19 [2] 16.11 mi (4:33 / mi)

Commute

Sunday Jan 26 #

Event: Point Pinole
 
11 AM

Orienteering race 38:11 [4] 3.03 mi (12:36 / mi) +152ft 12:02 / mi
ahr:155 max:173 shoes: Innov8s pair 2

One man relay at Pinole Point. Basically a Farsta course. Navigation not perfect, especially near the beginning (mass start), but improved a bit as I went on (by the 3rd loop I'd almost got the hang of the area and map). Took a bit to get used to the 1:4000 map as well. Could have had more energy (i.e. speed). Marie Josée beat my by 4s(!) and Rex (early runner) by 21s (but I didn't know that when I finished).
New shoes worked OK, although I was starting to get a blister on my left heel by the end.
2 PM

Control Pickup 33:18 [3] 2.55 mi (13:03 / mi) +85ft 12:40 / mi
ahr:145 max:159 shoes: Innov8s pair 2

Picked up the furthest controls in the area. Running the 0.85 miles back carrying 8 controls was a good arm workout!

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