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Training Log Archive: O Joy

In the 7 days ending Jan 31, 2016:

activity	#	time	miles		km		+m
Orienteering	1	2:07:11	5.41	(23:30)	8.71	(14:36)	151	29c
run	2	1:40:24	9.2	(10:55)	14.81	(6:47)	48
core/stretch	2	35:00
warm up/cool down	1	9:42	0.51	(19:05)	0.82	(11:51)
Total	4	4:32:17	15.12		24.34		199	29c

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Sunday Jan 31, 2016 #

12 PM

Orienteering race (TROL#7 Miami U Middletown) 2:07:11 [3] *** 5.41 mi (23:30 / mi) +151m 21:38 / mi
29c shoes: X-Talon 212

Green course set by Mike Minium. I feel good about this run - probably some less than optimal route choices but no major mistakes. Lots of honeysuckle in the woods balanced with trail/road running.

OCIN_MiamiU_Middletown_Jan_2016_6 Red - Splits

Saturday Jan 30, 2016 #

8 AM

run 1:00:49 [3] 5.58 mi (10:54 / mi) +24m 10:45 / mi
shoes: NB 860v5

Y Multifit training: S on Monon 8 aerobic/1 snappy/1 walk. Sunny morning at 36oF - perfect running weather.

9 AM

warm up/cool down 9:42 [2] 0.51 mi (19:05 / mi)
shoes: NB 860v5

core/stretch 20:00 [1]

Monday Jan 25, 2016 #

6 PM

run 39:35 [3] 3.62 mi (10:55 / mi) +24m 10:42 / mi
shoes: NB 860v5

Y Multifit training; S on Monon "easy" for 19:30, 30 sec walk and back, hopefully in 19 min. I managed to get back in 19:35 so it was a negative split but not as quick as written in the workout. Nice evening at 45oF.

core/stretch 15:00 [1]

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