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Training Log Archive: smittyo

In the 7 days ending Feb 19, 2013:

activity # timemileskm+mload
  Running3 4:16:14 19.19(13:21) 30.88(8:18) 741009.4
  Orienteering3 2:17:23 7.46(18:25) 12.01(11:27) 16022 /34c64%607.7
  Strength1 20:0040.0
  WU/CD2 15:14 1.11(13:46) 1.78(8:33) 241.8
  Total7 7:08:51 27.76 44.67 23622 /34c64%1699.0

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Tuesday Feb 19, 2013 #

5 PM

Running 1:03:48 intensity: (2:30 @1) + (52 @2) + (15:01 @3) + (45:25 @4) 5.07 mi (12:35 / mi) +2m 12:34 / mi
ahr:146 max:156 shoes: Inov8 F-lite 195

Despite the forecasts of impending rain, cold, and wind, I headed out to Joe Walker track for the weekly HDR interval workout. Halfway there I got a text - "practice cancelled." Oh well, I figured I needed to do five miles for my training plan anyway and being at the track would make it easy to bail if conditions got too poor. Luckily, the club soccer team was practicing, so the lights were on and the track was open. Managed to get in my five miles and keep up a decent pace doing it. After about 1 1/4 miles another HDR member showed up. When I told her the practice was cancelled, she decided not to stick around. Temps were cool and it was windy, but the rain stayed away until after I was finished. I was nicely bundled up - probably too much - so it didn't really bother me.

Monday Feb 18, 2013 #

5 PM

Strength 20:00 [2]

weights at the gym

Sunday Feb 17, 2013 #

9 AM

WU/CD warm up/down 8:04 intensity: (1:00 @1) + (41 @2) + (5:57 @3) + (26 @4) 0.57 mi (14:05 / mi)
ahr:132 max:151 shoes: Inov8 xtalon 212 B

Orienteering race 38:40 intensity: (26 @1) + (8 @2) + (2:04 @3) + (26:28 @4) + (9:34 @5) *** 3.93 km (9:51 / km) +56m 9:11 / km
ahr:158 max:171 spiked:9/14c shoes: Inov8 xtalon 212 B

Day 2 - Middle Green Course at Catalina State Park. This was a nice distance and kind of a sprinty middle. Really enjoyed the course. It was very different terrain than the previous day, being more in the sandy, developed canyon and less in the rocky hills. Although the steep climb to 7 was slippery. No significant problems, but a few less than optimum routes. Third place woman today, but still a good result.
3 PM

Orienteering 31:33 intensity: (6:17 @1) + (7:42 @2) + (14:47 @3) + (2:03 @4) + (44 @5) ** 2.58 km (12:15 / km) +27m 11:39 / km
ahr:125 max:174 spiked:6/9c shoes: Asics Gel Foundation 9

A fun little sprint course than Allen Hubsch set at the resort he was staying at. There were 9 controls on the resort map, each one had a code on a pin flag and you had to memorize the codes. Harvey came with me for the first loop. I was pretty slow compared with competition (Will H, Erin S, and Jeff C). Still, a chance to get in a little more mileage for the weekend.

Saturday Feb 16, 2013 #

Event: Southwest Spring B-Meet in the Sun
 
9 AM

WU/CD warm up/down 7:10 intensity: (4:48 @1) + (3 @2) + (9 @3) + (1:05 @4) + (1:05 @5) 0.53 mi (13:27 / mi) +2m 13:17 / mi
ahr:187 max:227 shoes: Inov8 xtalon 212 B

Orienteering race 1:07:10 intensity: (28 @1) + (1:10 @2) + (13:00 @3) + (50:45 @4) + (1:47 @5) *** 3.42 mi (19:38 / mi) +77m 18:21 / mi
ahr:152 max:166 spiked:7/11c shoes: Inov8 xtalon 212 B

"long" Green at Tucson B-meet at Catalina State Park. Based on finish times this was really Classic not Long, but had a good time. Lots of people had trouble with #3/9, but I hit it pretty nicely both times. I didn't really notice the trails on the map until I crossed one going to number 4, so I didn't try to use the trail to number 3, just went pretty straight cross-country and used the mapped sajuaros. Worked out pretty well. Second Woman on green, just a few minutes behind Izzy Bryant, so happy with that.

Thursday Feb 14, 2013 #

5 PM

Running 1:10:03 intensity: (37 @1) + (5:37 @2) + (36:05 @3) + (27:44 @4) 5.2 mi (13:28 / mi) +25m 13:16 / mi
ahr:141 max:157 shoes: Inov8 F-lite 195

Despite the fact that my pace seems good on this one, I felt really tired today. Never really got in the groove. But managed to do it anyway.

Wednesday Feb 13, 2013 #

4 PM

Running 2:02:23 intensity: (1:03 @1) + (5:31 @2) + (58:26 @3) + (57:23 @4) 8.92 mi (13:43 / mi) +47m 13:30 / mi
ahr:143 max:160 shoes: Inov8 F-lite 195

Took the same route as last week, in a figure eight around the neighborhood. Excited to be faster than last week. Probably due to extra rest over the weekend. I did think, however, while keeping this nice pace at about mile 6 that I wasn't going to make it all the way at that pace. I have to remember on my longer runs not to take a pace that poops me out.

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