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Training Log Archive: O Joy

In the 7 days ending Jul 27, 2019:

activity	#	time	miles		km		+m
run	2	58:44	5.14	(11:26)	8.27	(7:06)	32
Orienteering	1	53:03	2.49	(21:18)	4.01	(13:14)	87	20c
walk	1	43:34	3.11	(14:01)	5.01	(8:42)	1
warm up/cool down	2	25:58	1.07	(24:17)	1.72	(15:05)
weights	1	15:00
Total	4	3:16:19	11.81		19.01		120	20c

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Saturday Jul 27, 2019 #

9 AM

walk 43:34 [3] 3.11 mi (14:01 / mi) +1m 14:00 / mi
shoes: NB860v8

North Central Cross Country Back to School 5K. I walked the first two miles and then ran most of the rest.

12 PM

Orienteering 53:03 [3] ** 2.49 mi (21:18 / mi) +87m 19:13 / mi
20c shoes: Pink X-Talon 212

OCIN QCARS Summer Short Course Series at Mt. Airy 3.4 km long course. It was really warm by noon and, after the 5K walk/run and 2 hr drive to Cincinnati, I was slow with dead legs. Navigation was easy with a couple of non-optimal route choices.

OCIN_Mt_Airy_QCARS4_Jul_2019_2 Hard - Splits

Thursday Jul 25, 2019 #

7 PM

run 35:27 [3] 3.13 mi (11:20 / mi) +15m 11:09 / mi
shoes: NB860v8

This felt better than Tues. evening. Started out with R to 75th St. and finished on my own as he continued south.

warm up/cool down 9:26 [3] 0.44 mi (21:36 / mi)

weights 15:00 [3]

arms only 1 x 12 reps

Tuesday Jul 23, 2019 #

7 PM

run 23:17 [3] 2.01 mi (11:35 / mi) +17m 11:17 / mi
shoes: NB860v8

Nice evening but this run was tough due to dead legs. Need to get back into a regular running schedule.

warm up/cool down 16:32 [3] 0.63 mi (26:08 / mi)

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