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Training Log Archive: O Joy

In the 7 days ending Dec 19, 2020:

activity # timemileskm+m
  Orienteering1 1:17:22 4.48(17:16) 7.21(10:44) 4118c
  trail run1 56:05 3.86(14:32) 6.21(9:02) 5
  swim1 54:03 0.9(59:59) 1.45(37:17)
  run1 46:51 4.0(11:43) 6.44(7:17) 19
  walk1 31:45 2.01(15:48) 3.23(9:49) 17
  warm up/cool down1 9:42 0.3(32:19) 0.48(20:05)
  core/stretch1 8:39
  Total6 4:44:27 15.55 25.03 8118c

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Saturday Dec 19, 2020 #

12 PM

Orienteering race 1:17:22 [3] *** 4.48 mi (17:16 / mi) +41m 16:48 / mi
18c shoes: Pink X-Talon 212

OCIN WARS meet at Valley View Foundation in Milford, OH Green course (5.5 km) set by Jason Day. Definitely a runner's course. Messed up C1 by getting drawn S by a flagged trail and on the finish leg in the same area by running past C1 again and back tracking on the trail to the gap up to the field. Overall happy with this run and was able to keep my pace up fairly well for the whole course.

OCIN_Valley_View_TROL-WARS_Dec_2020_5 Green - Splits

Friday Dec 18, 2020 #

7 PM

walk 31:45 [2] 2.01 mi (15:48 / mi) +17m 15:23 / mi

Thursday Dec 17, 2020 #

6 PM

swim 54:03 [3] 1.45 km (37:17 / km)

MF swim 3 x 50 m wu; 6 x 50 m drill; 6 x 100 m @ 3:20; 1:00 rest; 4 x 50 m @ 1:50; 1:00 rest; 4 x 25 m @ 1:00; 100 m cd

Wednesday Dec 16, 2020 #

6 PM

run 46:51 [3] 4.0 mi (11:43 / mi) +19m 11:33 / mi
shoes: NB880v10

Y MF run

warm up/cool down 9:42 [2] 0.3 mi (32:19 / mi)
shoes: NB880v10

Monday Dec 14, 2020 #

6 PM

trail run 56:05 [3] 3.86 mi (14:32 / mi) +5m 14:29 / mi
shoes: NB880v10

MF run at Town Run Talking Tree loop
7 PM

core/stretch 8:39 [1]

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