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Training Log Archive: Rhombus

In the 7 days ending Mar 23, 2015:

activity # timemileskm+m
  Running3 2:07:15 14.52 23.36
  Orienteering2 2:02:12 9.97(12:15) 16.05(7:37)46 /49c93%
  Drills1 20:00
  Technical1 15:10
  Total6 4:44:37 24.49 39.4146 /49c93%
  [1-5]5 4:29:27

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TuWeThFrSaSuMo

Monday Mar 23, 2015 #

Note

I should have gone for an easy run

Sunday Mar 22, 2015 #

10 AM

Running warm up/down 15:00 [1]
shoes: Inov-8 Oroc 280

Just jogging around

Orienteering race (Long) 57:49 [1] *** 8.61 km (6:43 / km)
ahr:175 max:193 spiked:25/27c shoes: Inov-8 Oroc 280

Another good day, took me a little while to adjust to the terrain after the first road crossing but felt really good technically and physically after a bit. Stalled on my way to 15 because I had no idea which path I ended up on.

Saturday Mar 21, 2015 #

9 AM

Drills warm up/down 20:00 [1]
shoes: Asics GT-1000

Jogging + marching/skipping/running A's & B's
10 AM

Orienteering race (Long) 1:04:23 [1] *** 7.44 km (8:39 / km)
spiked:21/22c shoes: Inov-8 Oroc 280

A little slow and a lot of trail running. Made a few bobbles and some mediocre route choices but no mistakes, mostly because I went through the green when I shouldn't have. Felt pretty strong and I'm quite proud of my race, especially since it's the first one of the season.

Friday Mar 20, 2015 #

Note

Packing and travel. Still should have gone for a run though

Thursday Mar 19, 2015 #

Note
(rest day)

Wednesday Mar 18, 2015 #

6 PM

Running warm up/down (Road) 14:00 [1] 2.56 km (5:28 / km)
shoes: Asics GT-1000

Frank Ryan to Colosseum theater and around the perimeter

Running intervals (Road) 44:00 [3] 8.6 km (5:07 / km)
shoes: Asics GT-1000

OOC Training: Coliseum parking lot

3 sets: 400 m hard, 30 sec rec, 800 m hard, 30 sec rec, 2:00 rec jog
1000 m hard
rec jog
10 minutes of going up and down a hill, 700 m up and down, did 3.5 lengths

Running warm up/down (Road) 6:00 [1] 1.08 km (5:33 / km)
shoes: Asics GT-1000

Tuesday Mar 17, 2015 #

8 AM

Running warm up/down (Road) 10:00 [1] 1.98 km (5:03 / km)
ahr:155 shoes: Asics GT-1000

Never underestimate the value of a good warm up

Running tempo (Road) 32:00 [3] 8.16 km (3:55 / km)
ahr:181 max:191 shoes: Asics GT-1000

Felt pretty fast but tired, started out at about 3:50 min/km then slowed down but kept it stable for the second half. Some slippery spots still.

Running warm up/down (Road) 6:15 [1] 0.98 km (6:23 / km)
ahr:152 shoes: Asics GT-1000

7 PM

Technical (Armchair-O) 7:40 [0] ****

Lipicia Open Day 4 M21

Technical (Armchair-O) 7:30 [0] ***

Lipicia Open Day 5 M21

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