Thursday Jul 24 |
 | Jogging 45:00 [1]* 3.0 mi (14:59 / mi) +30m 9:02 / km | |
| shoes: Black/Red Free Xtrain |
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| Running (treadmill) 44:00 [3] 5.25 mi (8:22 / mi) +40m 5:05 / km | |
| shoes: White NB 205 pair 2 |
| Progression run |
| Swimming 20:00 [1] | |
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Wednesday Jul 23 |
| Jogging 45:00 [1]* 3.0 mi (14:59 / mi) | |
| shoes: Black/Red Free Xtrain |
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| Jogging warm up/down 25:00 [1] 2.5 mi (10:00 / mi) | |
| shoes: White Waffle Racers |
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| Running intervals (grass) 22:00 [3] 2.0 mi (10:59 / mi) | |
| shoes: White Waffle Racers |
| 22x150m with 1 min send-offs (~38 at beginning, ~31 as I waxed, and ~35 as I waned ... last one 27) |
| Swimming 15:00 [1] | |
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Tuesday Jul 22 |
| Jogging 1:00:00 [1]* 4.0 mi (14:59 / mi) | |
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| Running 45:00 [3]** 4.0 mi (11:14 / mi) +60m 6:41 / km | |
| shoes: Mick Joggers |
| Fartlek.
GC ranger was following me around...I thought he was being friendly...turns out he wants me to stay off of GC. He says that the city decided that this map is for fat fellows in baggy shorts.
I said fine...but no more mister gneiss goy. |
| Weightlifting (light) 20:00 [2] | |
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| circuits |
| Swimming 10:00 [1] | |
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Monday Jul 21 |
| Jogging warm up/down 30:00 [1]* | |
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| Weightlifting (light) 1:00:00 [2] | |
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| circuits |
| Swimming 10:00 [1] | |
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Sunday Jul 20 |
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| Event: OCIN East Fork Sprints
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| Orienteering race (sprint) 27:40 [3]*** 2.5 km (11:04 / km) +110m 9:04 / km | |
| spiked:17/19c shoes: Mick Joggers |
| Sprint "Gaitors". Did this as a warmup. Didn't do well at C4. Description was top of eath bank, so I went along the top of the earthbank, but the flag was higher up the slope. |
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| C • Gaiters 4 5 |
| Orienteering race (sprint) 14:29 [4]*** 1.9 km (7:37 / km) +65m 6:31 / km | |
| spiked:15/16c shoes: Mick Joggers |
| Sprint "Pants". One slow leg (9-10) where I got turned in some dark green. |
| Orienteering race (sprint) 12:11 [5]*** 2.2 km (5:32 / km) +75m 4:44 / km | |
| spiked:19/19c shoes: Mick Joggers |
| Sprint "Shorts". Straightforward running, but a good amount of climb and some thorns notwithstanding... |
| Orienteering (control pickup) 30:00 [1]** 1 km (30:00 / km) +40m 25:00 / km | |
| shoes: Mick Joggers |
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Saturday Jul 19 |
| bicycling race (BikeO) 2:30:00 [2]** 45 km (3:20 / km) | |
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| Took a bad spill (scraping the skin off my right palm) after about 1/2 hour and then after 2.5 hours, I got a flat, so called it quits. Learned a little bit of history: Miami Co. is the birthplace of the Studebaker auto. |
| Swimming 40:00 [1] | |
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Friday Jul 18 |
| Weightlifting (light) 45:00 [1] | |
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| manual labor |
| Weightlifting (light) 30:00 [2] | |
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| circuits |
| Swimming 20:00 [1] | |
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Dayton, OH
N/A F
10%
85 F
20%
86 F
40%