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Training Log Archive: syd

In the 7 days ending Jun 30:

activity # timemileskm+m
  Run4 4:02:20 25.03(9:41) 40.28(6:01) 222
  Orienteering1 1:41:33 5.41(18:46) 8.71(11:40) 46236c
  Bike - Mountain 1 1:08:56 14.49(12.6/h) 23.32(20.3/h) 154
  Strength2 55:00
  Total8 7:47:49 44.93 72.31 83836c
  [1-5]8 7:41:46

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MoTuWeThFrSaSu

Sunday Jun 30 #

9 AM

Run 1:37:18 intensity: (58 @0) + (1:07 @1) + (27:04 @2) + (1:07:29 @3) + (40 @4) 10.1 mi (9:38 / mi) +119m 9:18 / mi
ahr:146 max:167 shoes: Ravenna 10

Early enough to mostly avoid the heat. Not a very exciting run, but got in the miles.
7 PM

Strength 25:00 [3]

Saturday Jun 29 #

11 AM

Orienteering 1:41:33 intensity: (8:40 @2) + (32:15 @3) + (31:28 @4) + (29:10 @5) 5.41 mi (18:46 / mi) +462m 14:50 / mi
ahr:161 max:190 36c shoes: Speedcross 4 - Purple

Score-O at Camp Tuscazoar

Short score-o hosted by NEOOC. Kevin and I went separately and intentionally planned routes in opposite directions. We started off at 11 and I was quickly on my own. First set of flags went smoothly. Only mistake of the day was 54 to 50. There was an area mapped as rough open in between, so after I left 54 I just headed generally in that direction thinking I would be able to easily see where I needed to go once I entered the field. But it was actually a pine forest?? So then I wasn't sure quite where I was and took some time to locate myself. Went well after that. Saw Kevin just after 58. Started feeling the heat toward the end, but the last few controls were easy so I held it together. Not as long as I was hoping, but a fun day out in the woods.

Friday Jun 28 #

4 PM

Bike - Mountain 1:08:56 intensity: (4:53 @0) + (20:42 @1) + (35:14 @2) + (8:07 @3) 14.49 mi (12.6 mph) +154m
ahr:128 max:157 shoes: Trek Superfly

Seems like forever since I’ve ridden my mountain bike. Went for an easy spin on the Montour. It was hot and humid, which wasn’t too bad on the bike and meant the trail was pretty empty.

Thursday Jun 27 #

4 PM

Run 38:47 intensity: (3 @0) + (8 @1) + (2:48 @2) + (29:42 @3) + (5:44 @4) + (22 @5) 4.04 mi (9:36 / mi) +37m 9:20 / mi
ahr:156 max:177 shoes: Ravenna 10

Easy run. Very gray with occasional rumbles of thunder. Thought I might get lucky and stay dry, but then it started raining when I was about 4 min away from home.
8 PM

Strength 30:00 [3]

Wednesday Jun 26 #

4 PM

Run 11:13 intensity: (2:24 @2) + (8:08 @3) + (41 @4) 1.19 mi (9:26 / mi)
ahr:149 max:168 shoes: Ravenna 10

Warmup.

Run 39:19 intensity: (7 @0) + (1:55 @1) + (10:53 @2) + (16:32 @3) + (6:28 @4) + (3:24 @5) 4.0 mi (9:50 / mi) +16m 9:43 / mi
ahr:152 max:195 shoes: Ravenna 10

Speedwork at the Schenley track. 400, 800, 1000, 1000, 800, 400 (91, 3:22, 4:17, 4:19, 3:30, 94). It was hot.

Run 6:14 intensity: (58 @2) + (2:32 @3) + (2:43 @4) + (1 @5) 0.62 mi (10:03 / mi)
ahr:156 max:175 shoes: Ravenna 10

Cooldown.

Tuesday Jun 25 #

4 PM

Run 49:29 intensity: (2 @0) + (11 @1) + (2:24 @2) + (42:33 @3) + (4:19 @4) 5.08 mi (9:44 / mi) +50m 9:27 / mi
ahr:152 max:174 shoes: Ravenna 10

On the trail with a map exercise. And Kevin!

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