Training Log Archive: ken

In the 7 days ending Jan 14, 2001:

1:41

0:00

Running (warmup/cooldown) 12:00 [2] 1.5 mi (8:00 / mi)

Orienteering race (race) 52:04 [4] *** 7.0 km (7:26 / km)

GNC blue day 2. pretty clean run except for a 30sec bobble on #2.

Running (warmup/cooldown) 25:00 [2] 3.0 mi (8:20 / mi)

Orienteering race (race) 1:16:06 [4] *** 9.2 km (8:16 / km)

GNC blue day 1. not a bad race, but maybe 2 or 3 mins of mistakes during the last third of the course. very steep in some places!

Running (road) 32:30 [3] 4.2 mi (7:44 / mi)

very cold today....

Running (warmup/cooldown) 34:00 [3] 4.5 mi (7:33 / mi)

17 mins before and after

Running (tempo) 18:54 [4] 4.6 km (4:07 / km)

threshold effort on grass loops (pace adjusted for 2" new snow!)
1000 yd splits: 346,346,350,347,342

Running (road) 37:30 [3] 5.0 mi (7:30 / mi)

slippery-lots of ice

Strength 10:00 [2]