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Training Log Archive: O Joy

In the 7 days ending Mar 6, 2021:

activity # timemileskm+m
  Orienteering2 3:41:16 7.29(30:21) 11.73(18:52) 50620c
  walk2 1:29:42 1.71 2.75
  run2 1:10:02 6.19(11:19) 9.96(7:02) 19
  swim1 30:21 0.62(48:51) 1.0(30:21)
  core/strength/stretch1 10:00
  core/stretch1 5:52 0.05(1:58:01) 0.08(1:13:20)
  warm up/cool down1 4:38 0.2(22:48) 0.33(14:10)
  Total7 7:11:51 16.06 25.85 52620c

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SuMoTuWeThFrSa

Saturday Mar 6, 2021 #

1 PM

Orienteering 2:07:18 [3] *** 4.01 mi (31:45 / mi) +288m 25:57 / mi
20c shoes: NB880v10

Last OCIN WARS Green course set by Ben Hart at General Butler State Park. This started out fine but I stepped on a stick coming out of C7 that punctured by shoe so I had to stop and try to get it out. I didn't manage to remove it but did push it down far enough that I could walk on it. Messed up C8 from the end of the ride just below the control and took too long a route to C12, including a hard fall on the trail after being distracted from seeing R ahead of me. Tough hilly park but wonderful to be out in the sun and to be spending the whole weekend orienteering.
6 PM

Orienteering 1:33:58 [3] 3.28 mi (28:39 / mi) +218m 23:44 / mi
shoes: NB880v10

Night Score-O I took this easy and got 210 points in just over 1.5 hr of the allowed 2 hr. I hadn't had enough to eat and the hills seemed extra brutal. Vaccine reaction?

OCIN_General_Butler_TROL-WARS_Mar_2021_5 Green - Splits

Friday Mar 5, 2021 #

9 AM

walk 29:42 [3] 1.71 mi (17:23 / mi)

Wednesday Mar 3, 2021 #

6 PM

run 40:02 [3] 3.57 mi (11:13 / mi) +19m 11:02 / mi
shoes: NB880v10

Y MF base building run; 40 min without walk breaks with 4 or 5 15 sec uptempo. 60oF and light for the whole run!

warm up/cool down 4:38 [2] 0.2 mi (22:48 / mi)
shoes: NB880v10

core/strength/stretch 10:00 [2]

bit of stretch, tippy bird (5 on each leg), and 5 min legs (forward and backward lunges and step ups)

Tuesday Mar 2, 2021 #

6 PM

swim 30:21 [3] 1.0 km (30:21 / km)

Y MF swim; joined the group late and mostly just swam. Last 150 m were stroke 25m/freestyle 25m.

Monday Mar 1, 2021 #

4 PM

run 30:00 [3] 2.62 mi (11:27 / mi)
shoes: NB880v10

Canal run with R since we were proctoring his exam later.

core/stretch 5:52 [3] 0.05 mi (1:58:01 / mi)

Sunday Feb 28, 2021 #

4 PM

walk 1:00:00 [2]

field checking Orchard School map

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