Training Log Archive: hkleafIn the 7 days ending Feb 19, 2011:
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Saturday Feb 19, 2011 #
12 PM
Orienteering 1:27:00 [3] *** 7.1 km (12:15 / km)
shoes: Inov-8 Mudclaw O'330
~40F, sunny & clear - OCIN Event @Mitchell Memorial Forest.
Did the Red course while Iris went on Green. Had some trouble around the new trails, and was slow going through medium greens. Overall, it was fun to be out in the woods on a nice winter day! :)
Only down side: slightly turned my L-ankle on the way to #3.
Did the Red course while Iris went on Green. Had some trouble around the new trails, and was slow going through medium greens. Overall, it was fun to be out in the woods on a nice winter day! :)
Only down side: slightly turned my L-ankle on the way to #3.
Thursday Feb 17, 2011 #
7 PM
Running (Trail) 54:11 [2] 4.55 mi (11:54 / mi) +120m 11:00 / mi
ahr:137 max:181 weight:58.5kg shoes: Inov-8 Mudclaw O'330
~60F, cloudy & gusty - Evening jog @Mt. Airy with Iris. Trail was soft and muddy in places, but otherwise pleasant. Was hoping to spot some deers but no such luck.
Wednesday Feb 16, 2011 #
7 PM
Running warm up/down (Road) 55:19 [2] 4.51 mi (12:16 / mi)
shoes: NB 1061
~60F, partly cloudy - Spot training run from Crossroads. Warm up/down portion to and from the repeats, plus recoveries inbetween.
18:38.17 out
24:23.83 back
12:17.32 recoveries
18:38.17 out
24:23.83 back
12:17.32 recoveries
Running intervals (Road) 26:02 [4] 4.48 mi (5:49 / mi)
shoes: NB 1061
Road intervals around some residential blocks in Norwood.
[0.64mi @race pace, 0.12mi jogging recovery] x 7 sets
1. 4:00.83 (1:34.86)
2. 3:59.17 (1:41.61)
3. 3:40.98 (2:09.37)
4. 3:32.53 (2:42.87) *water break
5. 3:41.59 (2:12.65)
6. 3:37.04 (2:05.96)
7. 3:30.10
[0.64mi @race pace, 0.12mi jogging recovery] x 7 sets
1. 4:00.83 (1:34.86)
2. 3:59.17 (1:41.61)
3. 3:40.98 (2:09.37)
4. 3:32.53 (2:42.87) *water break
5. 3:41.59 (2:12.65)
6. 3:37.04 (2:05.96)
7. 3:30.10
Stretching warm up/down 10:00 [0]
Tuesday Feb 15, 2011 #
Note
(rest day)
Rest day, tired with some jet-lag issues.
Monday Feb 14, 2011 #
Note
Transit day: YVR-->YTO-->ORD-->CVG
no time for running today, except if you count the times we spent running around in the airport trying to make our connection from YTO to CVG, and still didn't make it!
no time for running today, except if you count the times we spent running around in the airport trying to make our connection from YTO to CVG, and still didn't make it!