Training Archive: kenIn the 7 days ending 2005-03-05:
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| S | M | T | W | H | F | S | |||||||
Saturday Mar 5 | ||
| Event: 3 Sprints (Sat) and Middle Dst/Route Choice Team Training (Sun) | ||
| Running warm up/down 45:00 [3]5.0 mi (9:00 / mi) | |
| norristown sprints. did a lot of warming up and down, I treated it like a track meet. | ||
| Orienteering race (sprint) 14:09 [5]*** 3.55 km (3:59 / km) +21m 3:52 / km | |
| spiked:13/13c shoes: NB 906 | ||
| course 1. uh oh, guess who's been doing more running this winter...
these are actual distances traveled (measured in ocad) | ||
| Orienteering race (sprint) 15:11 [5]*** 3.76 km (4:02 / km) +39m 3:50 / km | |
| spiked:13/13c shoes: NB 906 | ||
| course 2. I measured my route (around to the right) on the long one to be 150m (12%) longer than sergei's, although he was only 19s (6%) faster. I thought the uphill through the forest part might be slow, but that was obviously still the best choice. taking my exit more diagonally would have made it only about 10m shorter. | ||
| Orienteering race (sprint) 15:30 [5]*** 3.91 km (3:58 / km) +32m 3:49 / km | |
| spiked:12/12c shoes: NB 906 | ||
| course 3. didn't feel especially fast for any of these, although I guess I just started speedwork last week. I'm sure the mileage helps for repeated efforts though. | ||
Curly (1) - Splits | ||
Larry (2) - Splits | ||
Moe (3) - Splits | ||
Friday Mar 4 | ||
| Running (road) 32:00 [2]4.2 mi (7:37 / mi) | |
| shoes: NB 906 | ||
| was debating between 0/4/6. heading to dvoa for the triple tomorrow. | ||
Thursday Mar 3 | ||
| Running (road) 56:49 [3]8.0 mi (7:06 / mi) +150m 4:10 / km | |
| ahr:162 slept:7.0 shoes: NB 906 | ||
| lunchtime run | ||
Wednesday Mar 2 | ||
| Running warm up/down (road) 37:50 [2]4.3 mi (8:47 / mi) +70m 5:12 / km | |
| slept:7.5 shoes: Adidas Resp Tr X red | ||
| running to/from still river depot rd for some night-time hill work. this is a smoother hill than scott rd, and there's zero traffic (well actually the cops showed up just as I was leaving--on their regular patrol I assume) nice view of the lights of mt wachusset and leominster. I wear these shoes deliberately for hills because the heels are higher. | ||
| Running hills (road) 11:17 [5]3.3 km (3:25 / km) +285m 2:23 / km | |
| shoes: Adidas Resp Tr X red | ||
| 10x ~340m @~8% incline.
time, endhr, recoveryhr: 68, 167, 97 66, 171, 114 63, 159, 116 65, 171, 116 72, 169, 129 71, 167, 118 68, 168, 118 71, 169, 113 71, 169, 108 72, 168 despite a bathroom break halfway through, I was still feeling pretty "crappy" for the second half and on the way home. | ||
| Running 23:00 [2]3.3 km (6:58 / km) | |
| shoes: Adidas Resp Tr X red | ||
| back down the hill each time. took 3mins total rest between intervals. | ||
Tuesday Mar 1 | ||
| Running (road) 54:22 [2]7.05 mi (7:43 / mi) | |
| slept:6.0 weight:162lbs shoes: NB 906 | ||
Sunday Feb 27 | ||
| Running long (snow) 2:09:28 [3]14.0 mi (9:15 / mi) +490m 5:11 / km | |
| slept:6.0 shoes: NB 906 | ||
| an enjoyable run on snowmobile trails starting from home and going all the way up to rt-2 & 110. most of the trail was nice packed stuff, except at the beginning where only walkers and skiers had been since the last snowfall (there were snowmobile tracks there by the time I was coming back). this was tiring, but legs took much less abuse than the road would have given. | ||
