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Training Log Archive: keegan

In the 7 days ending Sep 7, 2019:

activity # timemileskm+m
  running 6 4:26:53 21.76 35.03
  orienteering 2 3:11:38 7.68 12.36
  strength 6 1:25:00
  core2 20:00
  Total7 9:23:31 29.44 47.39

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SuMoTuWeThFrSa

Saturday Sep 7, 2019 #

orienteering 1:12:52 [3] 8.38 km (8:42 / km)

Pattuckaway camp blue course actual length 6.6. I felt alright for the first couple of controls but then I fell in a swamp and kind of lost my rythem after that I also began to feel very sore and slowed way down running wise. I did make a few mistakes on the course but I felt much more slowed down physically.

strength 1:00:00 [2]

1 hour of kayak orienteering except I had no map and just followed the halls who were actually orienteering.

orienteering 1:08:46 [3] 3.98 km (17:17 / km)

As you can see I was clearly going very fast throughout this. I felt very sore and tired since the morning race and decided I probably should give my body some rest. I still wanted to get in some hard night orienteering though so I went out and walked some of the wicked hard night o with barb.

Friday Sep 6, 2019 #

running 43:07 [3] 9.27 km (4:39 / km)

Recovery run, went a little faster then was comfortable and then I wanted because of the people I was running with and felt very sore throughout the run. The soreness was probably just a combination of the rabies shots I got and the workout yesterday.

core 10:00 [3]

Thursday Sep 5, 2019 #

running 35:00 [3] 4.0 mi (8:45 / mi)

Warm up cool down dynamic stretches and strides

running 30:00 [5]

5 by 1000 at race pace with 330-400 minute breaks
Times
315
325
335
329
318
I felt really strong throughout this whole workout. It was still very hard but I was running faster then I expected and it was easier then I thought it was. I was planning to do these at 340 each but ended up running then much faster then that. I think the first one may have been a bit fast but the rest felt like five k pace. All in all a very good work out

strength intervals 5:00 [3]

Wednesday Sep 4, 2019 #

running 43:21 [3] 9.49 km (4:34 / km)

recovery run

core 10:00 [3]

strength 5:00 [3]

Tuesday Sep 3, 2019 #

running 35:00 [3]

Warm up, cool down, and dynamic stretching

running 28:00 [3]

8 flying thirties with a 4-minute break after each one.
I felt fairly strong throughout this. Flying 30's are not something I'm normally that good at because there built to build top speed and my top speed has never been that fast. However today I was one of the faster kids and just felt much stronger than I normally do during this workout.

strength 5:00 [3]

Monday Sep 2, 2019 #

running 42:25 [3] 9.83 km (4:19 / km)

Felt super good running. It was about 65 and raining and was just so much better than any other weather this summer.

strength 5:00 [3]

Sunday Sep 1, 2019 #

running 10:00 [3]

warm up

orienteering 50:00 [3]

Corn maze-o
I did better then I expected

strength 5:00 [3]

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