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Training Log Archive: iansmith

In the 7 days ending Dec 30, 2012:

activity	#	time	miles		km		+m		load
Running	7	6:20:36	41.55	(9:10)	66.87	(5:42)	661		53.6
Cross Country Skiing	1	1:44:45	7.46	(14:03)	12.0	(8:44)			20.9
Orienteering	1	1:37:27	5.6	(17:23)	9.02	(10:48)		40c	42.6
Total	8	9:42:48	54.61	(10:40)	87.89	(6:38)	661	40c	117.1

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Sunday Dec 30, 2012 #

11 AM

Cross Country Skiing 1:44:45 12.0 km (8:44 / km)

3 PM

Running 35:56 [1] 4.93 km (7:17 / km) +176m 6:11 / km
shoes: 201104 Mizuno Waverider 14

Easy joggeroo.

Saturday Dec 29, 2012 #

1 PM

Running 42:51 [1] 8.38 km (5:07 / km)
shoes: 201210 Inov-8 Road X 255

Ghettotrack.

Running 1:03:42 [1] 12.22 km (5:13 / km)
shoes: 201210 Inov-8 Road X 255

I played 7 Wonders with Ross, Sam, Jeff, Judy, Cristina, and Melissa tonight and found it magnificent. My eagerness to play it again vaguely resembles an addiction. I need to study all the cards so I can have a better mental picture of the possible strategies during the game.

C • You forgot to mention 5

7 AM

Running 1:06:37 [1] 10.0 km (6:40 / km)
shoes: 201104 Mizuno Waverider 14

Morning skyline run with Ali. We ran from Bellevue to the Sheepfold and picked up the Skyline there out of concern that a full loop would take too long. It became apparent that we would take too long even still, so we turned around before Bear Hill and ran back along the Skyline.

I recovered with some delicious oatmeal chocolate chip cookies.

This article is old, but the idea of a strategic maple syrup reserve is hilarious.

Thursday Dec 27, 2012 #

9 AM

Running 29:11 [1] 6.03 km (4:50 / km)
shoes: 201210 Inov-8 Road X 255

Morning commute. I was a bit sluggish getting up this morning, but finally got out the door. Conditions were chill, rainy, and unpleasant. I don't currently have any pressing pains or sources of discomfort, though my feet are tender.

Ghettotrack.

RtC Day 24: runners on my route were 20% back of the fastest

Wednesday Dec 26, 2012 #

7 PM

Running 1:04:33 11.6 km (5:34 / km) +325m 4:53 / km
shoes: 201104 Mizuno Waverider 14

I was motivated to a running workout shortly after Ali's arrival from Poughkeepsieburg. We warmed up for 14 minutes, then ran a Stone Ave hill repeat. Despite its fearsome reputation, Stone Ave is a bit lame; the inclination increases very gradually, then climaxed abruptly at Prospect Hill. Ali's asthma acted up from interacting with dogs, so we ran back to my apartment. I then ran 7 repeats of the much more consistent Walnut St; 1:20 seems to be a good target time for Walnut.

Hill repeats:
Stone Ave - 1:36
Walnut - 1:28, 1:21, 1:17, 1:21, 1:20, 1:23, 1:20.

Tuesday Dec 25, 2012 #

7 AM

Running 53:41 [1] 9.94 km (5:24 / km) +160m 5:00 / km
shoes: 201210 Inov-8 Road X 255

Christmas morning run with Ali; I was sluggish and groggy, but very glad to get out. GPX track was a christmas present from Ali.

Monday Dec 24, 2012 #

11 AM

Running 11:40 [1] 1.92 km (6:05 / km)
shoes: 201206 Inov-8 X-talon 212

Orienteering 26:00 [3] 2.7 km (9:38 / km)
20c shoes: 201206 Inov-8 X-talon 212

Control pick of my design at Polebrook.

Orienteering 46:27 [1] 3.17 km (14:39 / km)
4c shoes: 201206 Inov-8 X-talon 212

Eight memory-O legs with Ali on Polebrook; we each took four. The mountain laurel was prohibitively impassable in places.

Orienteering 25:00 [4] 3.15 km (7:56 / km)
16c shoes: 201206 Inov-8 X-talon 212

Four four-control O-tervals on Rockhouse. We took the memory-O slowly at times and stopped to discuss the legs, so I had cooled off a bit. Ali didn't have her compass, so we alternated who ran with mine. Exiting the controls at the correct angle was very difficult, particularly on large hillsides with few features to indicate direction.

Running 12:25 [1] 1.84 km (6:45 / km)
shoes: 201206 Inov-8 X-talon 212

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