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Training Log Archive: mbo

In the 7 days ending Oct 15, 2016:

activity # timemileskm+m
  orienteering competition1 5:23:00 19.77(16:20) 31.82(10:09) 360
  trail running2 1:23:49 7.57(11:04) 12.19(6:53) 180
  yoga1 1:00:00
  strength1 40:00
  Total5 8:26:49 27.34 44.01 540
  [1-5]4 7:03:23

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Saturday Oct 15, 2016 #

8 AM

orienteering competition (Run the (Urban) Wild) 5:23:00 [1] ** 31.82 km (10:09 / km) +360m 9:36 / km
shoes: Icebug Acceleritas

RT(U)W with Karen. 10 different maps though we didn't get to 3 of them. Took off the time and distance that we were on the LRT (and the 9 minutes at the end)! So 'only' did 31k! Our strategy wasn't the best... Considering my longest run for well over a year would be less than 10 k, I'm glad we survived :). Jane and Christin were awesome - second fastest on the course and beating a team of much younger ultra runners by 20 points! However, lots of fun, and great food and draw prizes afterwards! Thanks Nicki and Co :) Sundre next year!!

Friday Oct 14, 2016 #

8 AM

strength 40:00 [1]

Carolyn and started our workouts again. I did 10 min on the elliptical then 30 min of planks, squats etc. now we just have to keep at it!!

Thursday Oct 13, 2016 #

2 PM

trail running (run with map) 42:56 intensity: (14:28 @0) + (18:31 @1) + (9:32 @2) + (19 @3) + (6 @4) 6.06 km (7:05 / km) +105m 6:31 / km
ahr:131 max:173 shoes: Brooks turquoise

Run with the W21 course from this year's Sage Stomp at McQueen Lake, on Nose Hill
5 PM

yoga 1:00:00 [0]

Shoulders, and more shoulders!

Monday Oct 10, 2016 #

2 PM

trail running tempo 40:53 intensity: (8:58 @0) + (4:25 @1) + (12:46 @2) + (10:14 @3) + (4:30 @4) 6.13 km (6:40 / km) +75m 6:17 / km
ahr:145 max:171 shoes: Icebug Acceleritas

I was SO not ready for winter when I went for a run this afternoon - temps around freezing, an inch of wet snow of the grass, biting north wind and sleet... however, after about 10 minutes the sun managed to poke through, the sleet and wind stopped and winter seemed a lot more acceptable :-) !
Did manage 15 minutes of tempo. Though I see my average speed for the tempo part was only marginally greater than the warm-up.... More hills though! And higher heart rate...

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