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Training Log Archive: AliC

In the 7 days ending Dec 14, 2013:

activity # timemileskm+m
  Running7 3:05:11 21.41 34.46 84
  Orienteering2 2:25:42 10.15(14:21) 16.34(8:55) 30523c
  Aerobics1 37:46 0.01(63:18:43) 0.02(39:20:25)
  Cycling2 30:33 12.0(2:33) 19.31(1:35)
  Strength1 12:01
  Rowing1 10:00 1.49(6:42) 2.4(4:10)
  Total7 7:01:13 45.07 72.53 38923c
  [1-5]7 6:43:27

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SuMoTuWeThFrSa

Saturday Dec 14, 2013 #

Running 5:00 [1]

Orienteering race 35:38 [3] 4.9 km (7:16 / km)
23c

And SMOC for 3rd place in the 8pt category! With Tom on Orange, Roddy on Yellow, Al on Green and myself anchoring on Red.

Despite the horrendous weather (my least favorite ever - 34 degrees and raining), it was super fun times, bouncing around under the shelter with everyone else not running that given leg, generally trying to stay out of the major ick.

And I had a great last leg. Smooth running and I guess was faster than the guys running the last legs on the 4pt course? Perhaps the fastest time of the day? But not 100% sure because who knows how the first split was determined...

Anyways, way better than last night's jog around in the dark. Felt pretty speedy and I think was doing mostly good things. One or two small bobbles.
C • Congrats 1
C • Congrats 10
C • First split 2

OCIN_US_Relay_2013_Red - Splits

Friday Dec 13, 2013 #

Event: OCIN - US Night and Relay Championships
 
7 PM

Running 5:56 intensity: (2:54 @0) + (3:02 @1) 0.31 mi (19:20 / mi)
ahr:93 max:124

Orienteering 1:50:04 intensity: (38 @0) + (49:06 @1) + (59:51 @2) + (29 @3) 7.11 mi (15:29 / mi) +305m 13:40 / mi
ahr:135 max:163

Yeah, that's not really a race effort now, is it? Competitiveness fail. Because I was so late (traffic?) or the snow in the headlight or not warming up or my light always feeling like it was going to fall off because not pony-tail anchored?

Did have fun, apart from the time I attempted to cross the powerline thicket of death - got about 10m into the above-head thornbushes before calling it quits...

Unfortunately, I slammed my Garmin into a tree which tore it off my wrist. Bent pin and slightly stripped hole in the plastic. Hoping a new pin will make it ok...

OCIN_US_Night_2013_Blue - Splits

Thursday Dec 12, 2013 #

Running 22:00 intensity: (4:30 @1) + (17:30 @2) 3.0 mi (7:20 / mi)

Morning gym session, too cold to feel like playing outside at 5F! Legs not too sore from yesterday's hills, good stuff.

Rowing 10:00 [2] 2.4 km (4:10 / km)

Well, I'm done needing to train for the Chill, but figure this is good full body including arms for skiing, if the roads are too icy to rxc...

Cycling 15:23 [1] 6.0 mi (2:34 / mi)

Wednesday Dec 11, 2013 #

8 AM

Running 8:44 intensity: (25 @0) + (7:43 @1) + (36 @2) 1.0 mi (8:44 / mi) +2m 8:41 / mi
ahr:121 max:145

Running 32:06 intensity: (14 @0) + (3:58 @1) + (5:34 @2) + (7:06 @3) + (12:07 @4) + (3:07 @5) 3.5 mi (9:10 / mi) +2m 9:09 / mi
ahr:163 max:183

Toledo Hill Workout

Hard one! 3-2-1 minute hard x 3 (1 min breaks) at 10.0 incline and 7.5 mph. Had to take slightly longer breaks toward the end in order to recover... Glad it's under the belt, but really not the most fun...

But it's snowing!

Running 8:41 intensity: (19 @1) + (8:22 @2) 1.0 mi (8:41 / mi)
ahr:151 max:157

Strength 12:01 intensity: (3:56 @0) + (8:05 @1)
ahr:103 max:119

10 min abs + 2 min back with Tom

Tuesday Dec 10, 2013 #

5 PM

Running 3:26 intensity: (14 @0) + (35 @1) + (2:37 @2) 0.47 mi (7:22 / mi) +13m 6:47 / mi
ahr:139 max:152

Aerobics 37:46 intensity: (9:07 @0) + (28:25 @1) + (14 @2) 0.01 mi (63:18:43 / mi)
ahr:110 max:136

And that's a wrap! Gave my 2h exam for Physics 2100 and headed out to celebratory Zumba class! First time I've done a full Maria-Zumba class in awhile, was great!

Running 16:37 intensity: (12 @0) + (2:36 @1) + (13:49 @2) 2.16 mi (7:42 / mi) +3m 7:40 / mi
ahr:145 max:158

I can't count laps on the indoor track. It's six to a mile and I think I did one extra... one gal was doing quite quick 1/2 mile intervals, speedy!

Running 3:12 intensity: (6 @0) + (1:33 @1) + (1:33 @2) 0.4 mi (8:00 / mi)
ahr:128 max:141

Monday Dec 9, 2013 #

1 PM

Running 54:29 [2] 6.58 mi (8:17 / mi) +64m 8:02 / mi
ahr:146 max:182

A nice lightly snowy run around Ottawa Park twice. About 7 people had maybe gone around before me, since last night when the snow fell. Not so popular in the cold!
C • I may try a snowy run tomor... 2

Sunday Dec 8, 2013 #

7 AM

Running 25:00 intensity: (10:00 @1) + (15:00 @2) 3.0 mi (8:20 / mi)

Post-Chill recovery day. Easy peasy.

Cycling 15:10 intensity: (8:00 @1) + (7:10 @2) 6.0 mi (2:32 / mi)

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