Training Log: KDawg Web X-C

In the last 7 days:

activity	#	time	miles		km		climb
Running	7	4:37:49	36.8		59.22
Biking	2	1:30:00	11.0		17.7
Pumping Iron	2	1:10:00
Orienteering	1	1:05:12	7.0	(9:18)	11.27	(5:47)
Total	12	8:23:01	54.8		88.19

1:51

0:00

Thursday Jul 24
	Pumping Iron 30:00 [3]

	Lifting with the team
	Running 9:00 [3]
	shoes: Saucony
	Coaches brilliant "Semi-Workout Speedwork Sessions" - 3x800's, at 3:00 pace each. Gave Chris Mauro a ride home. REALLY, he isn't all that annoying. Sure, he can talk your head off if you let him, and it doesn't make sense or it doesn't matter half the time, but if you just let him go, he's not that bad. He brings humiliation on himself; aka. wearing his baseball clothes to practice, trying to sound like he knows what he's talking about when he doesn't, and what gets people to hate him are his running tactics. Previously mentioned, he doesn't know when to just let someone pass, and worry about himself...even during a workout (mostly his ego). Even though we're obviously going to be ahead of him for the entirety of this years' races, I just worry that this is going to happen all over again. We (Nico, Nate, and I) need to put him in his place and flat out run him down every day, and then he'll know that unless he trains as hard as us, he WILL NOT beat us in races, and therefore won't struggle to keep up, panting loudly, only to die out miserably and make some excuse. I really think the team should treat him with more respect and not make fun of him as much, because we need him to be as fast as possible. If that means being annoying in the top 7, so be it. The team right now needs him in his spot, and I don't want him to dread going to practice every day.

	C • how very captainly of you! 2
Wednesday Jul 23

	Event: ROC - Webster Park
	Running 45:53 [3] 6.0 mi (7:38 / mi)
	shoes: Asics GT-2130
	Slower paced (Tried to hit "Running Economy" pace - in a book I'm reading - the best I could, but it's hard without mile markers) run with JP, Nico, John Wiseman, and Steve (dropped out), and Chelsea(!!!) for the first 15 minutes, - saving some for the Score-O tonight Could I get some info on how a "Score-O" is different from a "Regular-O"?

	C • Score-O 1

	C • did u start 2
	Orienteering race 1:05:12 [4]** 7.0 mi (9:18 / mi)
	shoes: Asics GT-2130
	Score-O, felt too confident in my navigating skills, and went for too many controls. Got back too late, and got soaked in the process...perhaps next time i'll just follow the lead guy, and out-sprint him at the end.
Tuesday Jul 22
	Pumping Iron 40:00 [3]

	Lifting with the team
	Running 10:40 [3] 2.0 mi (5:20 / mi)
	shoes: Asics GT-2130
	4x200, 1x400, 1x800, 1x400, 4x200 - ...?? All at the same pace, around 40-45 seconds per 200.
	Running 56:14 [3] 8.5 mi (6:37 / mi)
	shoes: Asics GT-2130
	Fartlek run with the guys - 6x1:00, 1x2:00 - with 2 minutes rest in beetween each. Then, at about 37 minutes, we had a "quality time" run with Coach Brunswick until about an hour.
Monday Jul 21
	Running 41:23 [3] 6.0 mi (6:53 / mi)
	shoes: Asics GT-2130
	Great run with Nico, (and Elliot, JP, and Joe; they trailed off around 20 minutes in) - we pushed each other pretty hard..... We both know we're fighting for the #1 spot, but we're going to cooperate so that we're both as good as we can be this season, so that it's a guts race in the end.
	Biking 42:00 [3]

	Biking 'to and fro' practice
	Note

	Made some calls.. Ethan, Geoff Kelly, Eric Kraewic, Arjun Patel (who said he'd be at practice tomorrow!!) -, Garion Urbanek, (he said he's not running cross country because apparently they have fall baseball...), Tom Farrel, Trevor (who is in the Adirondacks), Steve Whit, Kyle Kraewic.. So! I'll call them again soon.

	C • Arjun 2
Saturday Jul 19
	Running 1:21:54 [3] 10.0 mi (8:10 / mi)
	shoes: Asics GT-2130
	Route: http://www.gmap-pedometer.com/?r=2094034 Going slow
Friday Jul 18
	Running 32:45 [3] 4.3 mi (7:37 / mi)
	shoes: Saucony
	Approximate distance, exact time
	Note

	Coach, if you're reading this, check out my note on July 16th The AGR Boys Track team came out in the paper, I hope to be on that list next year

	C • Elite 1
	Biking 48:00 [3] 11.0 mi (4:22 / mi)

	Biking to and from practice. MY LEGS ARE DEAD

Weather

Webster, NY Cloudy 70°F (feels like 70F) Humidity: 72%, Winds: 10mph Useful Daylight: 5:19 AM - 9:12 PM more details Weather data provided by weather.com®

Thursday Jul 24	N/A F N/A	40%
Friday Jul 25	84 F Sunny	10%
Saturday Jul 26	84 F Isolated T-Storms	30%
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