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Training Log Archive: O Joy

In the 30 days ending Jun 30, 2017:

activity # timemileskm+m
  bike7 9:48:37 99.18(5:56) 159.62(3:41) 212
  Orienteering4 4:16:38 12.45(20:37) 20.04(12:49) 14830 /47c63%
  walk2 2:59:47 4.21(42:42) 6.78(26:32) 40
  run3 1:50:07 9.57(11:30) 15.4(7:09) 52
  trail run2 1:37:23 6.48(15:02) 10.43(9:20) 60
  warm up/cool down5 33:44 1.48(22:46) 2.38(14:09) 4
  mixed trail/road run1 26:57 2.32(11:37) 3.73(7:13) 12
  core/stretch1 20:00
  Total18 21:53:13 135.69 218.38 52830 /47c63%

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Wednesday Jun 28, 2017 #

6 PM

warm up/cool down 3:41 [3] 0.25 mi (14:45 / mi)
shoes: NB 860v7

run 34:17 [3] 2.93 mi (11:42 / mi) +16m 11:30 / mi
shoes: NB 860v7

Y MF training; pace control. 4 x 4 of 2 min intervals of Marathon/1/2 Marathon/10K/walk. I was likely too fast, especially on the 10k intervals.

bike 1:11:45 [3] 10.11 mi (7:06 / mi) +27m 7:02 / mi
shoes: NB 860v7

Easy exploring in the area with the MF group.

Monday Jun 26, 2017 #

2 PM

trail run 58:29 [3] 3.64 mi (16:04 / mi) +55m 15:21 / mi
shoes: X-Talon 212

Trail run at Hilton Falls, on the 2012 Ontario champs (long) map. An expected thunderstorm started soon after beginning the run but the small hail stones were unexpectedly painful. Very rocky wet trail on the west side meant there was a lot of walking.

Friday Jun 23, 2017 #

9 AM

mixed trail/road run 26:57 [3] 2.32 mi (11:37 / mi) +12m 11:26 / mi
shoes: NB 860v7

Morning jog from our campsite at McGregor Point.

warm up/cool down 5:37 [3] 0.29 mi (19:19 / mi) +1m 19:04 / mi

Tuesday Jun 20, 2017 #

6 PM

Orienteering race 34:09 [3] 1.42 mi (24:03 / mi) +7m 23:41 / mi
shoes: X-Talon 212

OLOU Tuesday night sprint at Lapping Park; long course.

Orienteering 25:31 [3] 1.31 mi (19:29 / mi) +3m 19:21 / mi
shoes: X-Talon 212

Shorter course; I messed up C1 and tripped twice between the start and C2 but, although slow, I seemed to get it together.

Short Sprint - Splits

Long Sprint - Splits

Monday Jun 19, 2017 #

6 PM

bike 32:19 [3] 6.87 mi (4:42 / mi) +34m 4:38 / mi
shoes: Pearl Izumu

Y MF training; time trials at Crown Hill with one shoe (R) clipped in.

Sunday Jun 18, 2017 #

3 PM

Orienteering 44:42 [3] 2.7 mi (16:33 / mi) +33m 15:57 / mi
spiked:21/22c shoes: NB 860v7

ICO Holliday Park Short Courses Meet; "Advanced" course set by Aragorn and mintore. I messed up C16 by taking the trail in the valley S rather than the trail next higher on the hill.

walk 1:22:00 [3] 2.2 mi (37:16 / mi) +2m 37:10 / mi

Control pick-up and packing up equipment.

Advanced - Splits

Saturday Jun 17, 2017 #

8 AM

bike 1:30:00 [2] 12.0 mi (7:30 / mi)

Y MF training; "private" clinic on clipless pedal riding with Mark working on clipping in and out with both feet. First time riding clipped in for a reasonable distance without a fall.

Wednesday Jun 14, 2017 #

6 PM

run 36:58 [3] 3.08 mi (12:00 / mi) +15m 11:50 / mi
shoes: NB 860v7

Y MF training working on perceived exertion rather than watching pace and time on a watch. Ran down to 75th and back at aerobic pace (walked about 1.5 min) then ran "race pace" for 0.5 mile (5 min 4 sec) and then easy back. I've been feeling really slow lately but this was a bit quicker which was probably the point - I can run faster than my watch tells me I can.

warm up/cool down 7:56 [3] 0.24 mi (33:05 / mi)

Tuesday Jun 13, 2017 #

6 PM

Orienteering race 18:17 [3] *** 1.58 mi (11:34 / mi)
13c shoes: NB 860v7

OLOU Summer Sprint Series on the University of Louisville campus. Fun campus sprint courses set by Ben King for a hot and humid evening.

Orienteering 23:12 [3] 1.73 mi (13:25 / mi)
spiked:9/12c shoes: NB 860v7

Stage 2 race. I wasn't as sharp for this race and was feeling the heat more. Lost time on C8 from the decoy control on the lawn and, especially at C10 where I ended up scrambling down a rocky incline to get to the control on a lower level - should have just stayed N of the building to the W of the control and run in directly S.

Stage2 - Splits

Stage1 - Splits

Monday Jun 12, 2017 #

6 PM

bike 1:33:00 [3] 15.5 mi (6:00 / mi) +19m 5:59 / mi
shoes: Pearl Izumu

Y MF training; commute to Y and then to Riverview Rd for cornering skills training and back home. I only clipped in for the cornering skills loops but felt fairly comfortable.

Sunday Jun 11, 2017 #

11 AM

bike 2:38:22 [3] 29.4 mi (5:23 / mi) +85m 5:20 / mi
shoes: Pearl Izumu

Ride with R and A with R foot clipped in. I fell once trying to start at an awkward spot and scraped up my knee.

Saturday Jun 10, 2017 #

8 AM

run 38:52 [3] 3.56 mi (10:55 / mi) +21m 10:43 / mi
shoes: NB 860v7

Y MF training; Shark's tooth loop.

warm up/cool down 7:00 [3] 0.32 mi (22:08 / mi)

9 AM

core/stretch 20:00 [1]

7 PM

walk 1:37:47 [1] 2.01 mi (48:39 / mi) +39m 45:54 / mi

Walk around Holliday Park with A and R updating the map.

Wednesday Jun 7, 2017 #

7 PM

bike 25:00 [2] 0.5 mi (49:59 / mi)
shoes: Pearl Izumu

practicing with clipless pedals

Monday Jun 5, 2017 #

6 PM

bike 41:06 [3] 7.89 mi (5:13 / mi) +14m 5:11 / mi

Y MF training commute to Fall Creek Parkway for time trials.

bike 7:38 [3] 2.14 mi (3:34 / mi) +4m 3:33 / mi

TT #1

bike 15:09 [3] 4.26 mi (3:33 / mi) +4m 3:33 / mi

TT #2

bike 7:18 [3] 2.05 mi (3:34 / mi)

TT #3

bike 47:00 [3] 8.46 mi (5:33 / mi) +26m 5:30 / mi

Commute home

Sunday Jun 4, 2017 #

1 PM

trail run 38:54 [3] 2.84 mi (13:42 / mi) +5m 13:37 / mi
shoes: NB 860v7

Trail run at Town Run Park. Another hot, humid day.

warm up/cool down 9:30 [3] 0.38 mi (24:42 / mi) +3m 24:13 / mi

Saturday Jun 3, 2017 #

1 PM

Orienteering 1:50:47 [2] 3.71 mi (29:52 / mi) +105m 27:26 / mi
shoes: X-Talon 212

OCIN Mitchell Memorial Forest Red course set by Mike Minium. Control 1 was easy but then got completely lost in the mountain bike trails on the south side of the park and discouraged by the white-mapped dark green terrain that, after spending over 65 min getting to control 2, decided to bail and walk back to the start which took over 40 min. So, just a 2 control map hike on a warm and humid day.
C • Oh no! 2

OCIN_MMF_Adventure_Fest_2017_5 Red - Splits

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