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Training Log Archive: AliC

In the 7 days ending Jul 26, 2015:

activity	#	time	miles		km		+m
Running	6	3:16:00	22.97	(8:32)	36.96	(5:18)	549
Cycling	2	2:20:34	28.5	(4:56)	45.86	(3:04)	329
Orienteering	3	48:29	4.96	(9:46)	7.98	(6:04)	197
Strength	1	45:00	0.02	(37:43:08)	0.03	(23:26:15)	23
Drills	1	8:59
Total	7	7:19:02	56.44	(7:47)	90.84	(4:50)	1098

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Sunday Jul 26, 2015 #

5 AM

Cycling 15:22 [1] 3.36 mi (4:34 / mi) +99m 4:11 / mi

Running 2:17 [1] 0.21 mi (10:58 / mi) +16m 8:51 / mi

Orienteering 16:38 [3] 1.68 mi (9:54 / mi) +78m 8:39 / mi

And last orienteering training here in the US before WOC! Woke up at 5am hoping to pre-jetlag a little bit. Then biked up to Laurelhurst park, which I'd never been to and did a course from 2 years ago. I couldn't find my compass in my backpack, so thought I forgot it, but nope, later found in top pocket, argh! Would have liked a little more time hanging out with it!

Running 1:24 [1] 0.15 mi (9:16 / mi) +43m 4:55 / mi

Running 4:51 [1] 0.44 mi (11:01 / mi) +19m 9:43 / mi

Cycling 15:01 [1] 3.35 mi (4:29 / mi) +33m 4:21 / mi

Cycling back home with a stop at my coffee shop for breakfast, since there is no food in my house. Now, travel day!!

Saturday Jul 25, 2015 #

10 AM

Running 18:16 [1] 2.22 mi (8:15 / mi) +58m 7:38 / mi

Drills 8:59 [1] 0.0 mi

Orienteering 18:00 [3] 1.9 mi (9:28 / mi) +73m 8:28 / mi

Sellwood Park course from last year. Neat to do, only run through the park before, never orienteered. Tried to keep the tempo up, but it's so hard without exigency. Still, using compass trying to think at least one control ahead.

Running 18:51 [2] 2.12 mi (8:54 / mi) +93m 7:50 / mi

Friday Jul 24, 2015 #

5 PM

Running 32:30 3.61 mi (9:00 / mi) +138m 8:03 / mi

Squished in little run. Ran with the Ouchy Sprint final map from WOC 2012. Tricky! Totally read the loop the wrong way coming out of the spectator control. So much more complicated than sprints I've been doing. Gotta get in that mindset!

Thursday Jul 23, 2015 #

11 AM

Running 4:10 [2] 0.58 mi (7:14 / mi)

Running 25:18 [1] 2.85 mi (8:53 / mi) +66m 8:17 / mi

Last lunchrun before WOC! Todd, Chris, Ueli and I. Running a draft version of the Reed 5k to be held end of Sept. Not quite right yet. Start narrows far too quickly and is very short. Plus crosses over itself awkwardly once... Hm.

Running 38:15 [2] 4.39 mi (8:43 / mi) +71m 8:18 / mi

And 2 laps of canyon with Ueli. Then over the ATM for Friday physics BBQ funds.

Wednesday Jul 22, 2015 #

12 PM

Running 3:19 [1] 0.3 mi (11:03 / mi)

Strength 45:00 [1] 0.02 mi (37:43:08 / mi) +23m 8:12:39 / mi

Lunchtime pilates, hopefully stretching out everything!

Running 49 [1] 0.11 mi (7:33 / mi) +45m 3:18 / mi

Tuesday Jul 21, 2015 #

12 PM

Running 46:00 [2] 6.0 mi (7:40 / mi)

Lunch run around Oaks Bottom loop with Ueli. Right hammie twingy-tight, but better than yesterday.

Monday Jul 20, 2015 #

4 PM

Cycling 1:33:06 [1] 18.54 mi (5:01 / mi) +196m 4:52 / mi

Towards PIR with the crowd and back with Albyn to get to orienteering.

Orienteering 13:51 [2] 1.38 mi (10:02 / mi) +46m 9:06 / mi

Teresa's ZerO at Creston park. Neat little park, totally sufficient for a short sprint! Right hammie definitely tight and not yet recovered.

Then off quickly to the Rose City Astronomer's club meeting. Talk was on Viking experiments showing (?) life on Mars....

Cycling 17:05 [1] 3.24 mi (5:16 / mi) +1m 5:16 / mi

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