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Training Log Archive: ginger

In the 7 days ending Jan 28, 2019:

activity # timemileskm+m
  swimming2 3:00:00 2.17 3.5
  running3 1:25:00 7.7(11:02) 12.39(6:52)
  biking2 1:10:00 18.0(3:53) 28.97(2:25)
  orienteering1 56:49 3.11(18:15) 5.01(11:20)
  strength/core1 20:00
  Total7 6:51:49 30.99 49.87

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Monday Jan 28, 2019 #

swimming 1:30:00 [2]

Had a long, but fun, flight in a 60 today (DC low level out to Harpers Ferry, down the Shenandoah, then east over Monticello and Charlottesville toward home), so by the time I got to swim practice, I was cold and tired with a bit of a headache. Struggled through the warm-up, then it was time for the timed mile. 29:23, which was a couple minutes slower than I was expecting, but oh well. At least it gives me a good idea where I'm at, and we'll see how much I improve over the next few months. Did some kicking drills and a cool down afterwards.

Sunday Jan 27, 2019 #

11 AM

running 10:00 [2] 1.0 mi (10:00 / mi)

Warm-up and strides to get the blood flowing after the log drive up.
12 PM

orienteering 56:49 [3] 5.01 km (11:20 / km)

Feeling pretty good today, legs felt surprisingly peppy despite the long drive up. A little slow and cautious to 1, and some hesitation on the way to #3. Then the wheels came off a bit on the way to 4, as I faffed about thinking that somehow because the trails weren't on the map (a fact that I was well aware of), my control must surely be on *this* side of the trail in front of me. When I realized what I was doing, I had a moment of very unladylike swearing, and whaddya know, I got my shit together and found the control! Pretty smooth the rest of the course, if not particularly fast. Saw Peggy on the way to the last control, so picked up the pace a bit. Nice to be out orienteering again, the weather and government shutdown haven't been kind to the o schedule this winter.

Friday Jan 25, 2019 #

biking (Stationary trainer) 45:00 intensity: (15:00 @1) + (10:00 @2) + (20:00 @4) 11.0 mi (4:05 / mi)

Warm up, 20x1 minute hard, 1 minute recovery.

strength/core 20:00 [3]

Thursday Jan 24, 2019 #

running 35:00 [3] 3.2 mi (10:56 / mi)

I'm going to go ahead and claim this as "terrain" running, even though it was mostly along the tree line of Shaw road trying to avoid both the worst of the wind and getting sprayed by cars going through the puddles of icy water on the sides of the road. Super windy out, which made it not nearly as pleasant as it looked once the clouds finally parted. Still, it was sunny(ish) and in the low 50s (not accounting for wind chill), so much better to be outside than another boring slog on the treadmill.

Wednesday Jan 23, 2019 #

swimming 1:30:00 intensity: (15:00 @1) + (30:00 @2) + (20:00 @3) + (20:00 @4) + (5:00 @5) 3.5 km (25:43 / km)

Long workout tonight. 800 warm up, 25x50 with descending rest (first 5 on 1 minute, then 55 seconds, 50 seconds, 55 seconds, 1 minute), 5x100, 10x50 mix of strokes and kicking, 450 cool down.
50s were coming in pretty consistant at 37-38 seconds, so I'm quite happy with that. Plan for next week is a timed mile, and sometime next month we'll do an hour swim to see how far we get, then do those again every 3 months. Will be nice to get a good baseline coming out of the winter months and see where I can get by summer. Also some local(ish) meets coming up, will be nice to get back to competing!

Tuesday Jan 22, 2019 #

running 40:00 [3] 3.5 mi (11:26 / mi)

10 minutes easy warm-up, 25 minutes tempo, then a short cool down.

biking (Stationary trainer) 25:00 [3] 7.0 mi (3:34 / mi)

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