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Training Log Archive: O Joy

In the 31 days ending Oct 31, 2015:

activity	#	time	miles		km		+m
Orienteering	8	7:37:32	22.81	(20:03)	36.71	(12:28)	604	34 /	39c	87%
run	7	4:34:25	25.59	(10:44)	41.18	(6:40)	105
core/stretch	6	1:03:00
bike	1	20:00
walk	1	12:45	0.62	(20:44)	0.99	(12:53)	1
Total	16	13:47:42	49.01		78.88		710	34 /	39c	87%

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Thursday Oct 29, 2015 #

4 PM

run 28:05 [3] 2.66 mi (10:33 / mi) +15m 10:22 / mi
shoes: NB 860v5

Mystic Bay trail loop plus Northwoods.

5 PM

walk warm up/down 12:45 [2] 0.62 mi (20:44 / mi) +1m 20:37 / mi
shoes: NB 860v5

Sunday Oct 25, 2015 #

10 AM

Orienteering race 1:32:30 [3] 3.58 mi (25:50 / mi) +175m 22:26 / mi
shoes: X-Talon 212

KYOA_TLSP_Sunday_Middle_Green - Splits

Saturday Oct 24, 2015 #

10 AM

Orienteering race 2:14:57 [3] 5.46 mi (24:43 / mi) +268m 21:27 / mi
shoes: X-Talon 212

KYOA_TLSP_Saturday_Long_Green - Splits

Wednesday Oct 21, 2015 #

6 PM

Orienteering warm up/down 8:40 [3] 0.49 mi (17:35 / mi)
shoes: NB 860v5

Orienteering 39:17 [3] 3.15 mi (12:28 / mi)
shoes: NB 860v5

Y Multifit workout on Northview track; modified Yasoo's 5X 4 min"HMP"/3 min active recovery with 10 - 15 push-ups in between intervals. I have a really hard time running a HMP during these workouts.

core/stretch 20:00 [2]

7 PM

Orienteering 48 [4] 0.1 mi (7:43 / mi)
shoes: NB 860v5

200 m sprint time trial

Monday Oct 19, 2015 #

6 PM

run 45:12 [3] 4.3 mi (10:31 / mi) +10m 10:26 / mi
shoes: NB 860v5

Y Multifit training. Williams Crk neighbourhood with some hill "sprints" and a couple 20s 5K/40s easy. Another great night.

bike 20:00 [2]

Bike to the Y and back.

core/stretch 10:00 [1]

Saturday Oct 17, 2015 #

5 PM

run 53:18 [3] 5.0 mi (10:40 / mi) +18m 10:33 / mi
shoes: NB 860v5

Long run on a cool and sunny fall afternoon. Rosemead, NC loop, then Mistic Bay roads. It was great to run over 4 miles again.

6 PM

Orienteering 17:13 [2] 0.86 mi (20:06 / mi) +3m 19:53 / mi
shoes: NB 860v5

Walk home on Mystic Bay trail.

core/stretch 10:00 [1]

Wednesday Oct 14, 2015 #

6 PM

run 32:15 [3] 3.2 mi (10:05 / mi)
shoes: NB 860v5

Dept seminar went late again but this time it was worth it for an inspiring talk on the development of new antibiotics with a bit of politics thrown in by Marvin Miller from Notre Dame. Monon run to 86th St and down to 75th and back.

core/stretch 8:00 [1]

Monday Oct 12, 2015 #

6 PM

run 44:41 [3] 3.96 mi (11:18 / mi) +20m 11:07 / mi
shoes: NB 860v5

Y Multifit workout: William's Crk shark's tooth. 25 min aerobic then 10X 20s 5K/40s easy and back to the Y.

core/stretch 5:00 [1]

Sunday Oct 11, 2015 #

Event: SMOC Waterloo HQ

12 PM

Orienteering (SMOC Waterloo HQ) 1:47:49 [3] *** 4.61 mi (23:24 / mi) +146m 21:18 / mi
spiked:9/10c shoes: X-Talon 212

Green course 5.5 km on a sunny warm afternoon. Great to be out in the woods! I tried to avoid running trails and roads to work on cross-country navigation and feel good about most of the controls, especially C9.

C • nicely done! 2

Thursday Oct 8, 2015 #

6 PM

run 24:57 [3] 2.38 mi (10:29 / mi) +14m 10:18 / mi
shoes: NB 860v5

Dept seminar went long yesterday so this short run partially makes up for multifit training. Mystic Bay trail + Bayshore + Northwoods loop where my watch seems to have run through everyone's yards ;-) . Warm again - is it really a week into Oct.?

Monday Oct 5, 2015 #

6 PM

run 45:57 [3] 4.09 mi (11:14 / mi) +28m 11:00 / mi
shoes: NB 860v5

Y Multifit training: Williams Crk shark's tooth. Easy aerobic for 22 min then 10X 20 sec 5K/40 sec easy aerobic and easy back to the Y. This felt pretty good.

core/stretch 10:00 [1]

Sunday Oct 4, 2015 #

2 PM

Orienteering 25:48 [4] ** 2.14 mi (12:03 / mi) +5m 11:58 / mi
spiked:11/13c shoes: X-Talon 212

Orienteering Illini meet at Crystal Lake Park. Shorter (2.9 km) of two sprinty courses set by Wangki. It was great to get out on a nice fall afternoon with a map in my hand.

3 PM

Orienteering 30:30 [4] ** 2.42 mi (12:36 / mi) +7m 12:29 / mi
spiked:14/16c

Longer (3.3 km) of two courses. I didn't turn on my Garmin until just after control 4 so the total distance is from Rob's.

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