Training Log Archive: O JoyIn the 7 days ending Nov 27, 2016:
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Sunday Nov 27, 2016 #
12 PM
Orienteering race (TROL #2) 1:25:34 [3] 4.67 mi (18:19 / mi) +101m 17:10 / mi
27c shoes: X-Talon 212
OCIN TROL meet #2 at Miami University Western Campus. Fun Red course (5.9 km) set by Mike Minium that took us places we hadn't been before and in different ways to places we had been at other meets on this campus. The cool sunny day made it the perfect way to end Thanksgiving weekend. Crossed the stream below the bridge on the long leg to C5 to try and avoid the climb up to the bridge but I think this was the slower route and probably didn't decrease the climb - probably lost close to 30 sec. Got caught in a ditch parallel error on control 17 and lost at least a minute.
Saturday Nov 26, 2016 #
8 AM
mixed trail/road run 55:00 [3] 4.74 mi (11:36 / mi) +28m 11:24 / mi
shoes: NB 860v7
Y Multifit; run from Y to Marrott, trails in the park, and back to the Y with Steve Duncan.
warm up/cool down 6:02 [2] 0.32 mi (18:51 / mi)
9 AM
core/stretch 15:00 [1]
Thursday Nov 24, 2016 #
4 PM
mixed trail/road run 40:01 [3] 3.14 mi (12:45 / mi) +16m 12:33 / mi
shoes: NB 860v7
Thanksgiving Day run on the trails in Marrott Park.
warm up/cool down 5:28 [2] 0.25 mi (21:47 / mi) +6m 20:13 / mi
shoes: NB 860v7
Monday Nov 21, 2016 #
6 PM
run 42:31 [3] 3.72 mi (11:26 / mi)
shoes: NB 860v7
Y Multifit training; N on Monon for 2x 9/1 then 5x 40s 10k pace/20s recovery, 2 min recovery, 5x 20 s 5k pace/40s recovery, 4 min 10k pace and easy jog back. My 5 and 10 spurts were to fast but fairly consistent.
7 PM
core/stretch 10:00 [1]