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Training Log Archive: ken

In the 7 days ending Mar 17, 2010:

	activity	#	time	miles		km		+m				load
	Running	5	2:20:50	16.53	(8:31)	26.61	(5:18)					36.3
	Orienteering	1	1:14:36	8.08	(9:14)	13.0	(5:44)	154	9 /	11c	81%	40.3
	Stretching	8	1:07:00
	Bike	1	52:25	10.98	(12.6/h)	17.67	(20.2/h)					10.5
	Elliptical	1	10:04									1.0
	Total	9	5:44:55	35.59		57.28		154	9 /	11c	81%	88.0
	[1-5]	6	4:37:55
averages - sleep:6.8

1:23

0:00

» now

Wednesday Mar 17, 2010 #

Note
slept:8.0

3k today. at lunchtime if I don't get chased off the HS track, otherwise after work. dunno what I can run, but I think I will try to pace for 10:00, which is nice round 80s. haven't been on a track recently, will I recognize one if I see it?

12 PM

Running warm up/down 13:00 1.71 mi (7:36 / mi)
ahr:143 max:181 shoes: Nimbus 11Y

Parked at a nearby shopping center and ran over to the track. luckily no gym classes were out. First time at this track, I was hoping it would be nice and bouncy, but it wasn't. not crappy, just relatively hard. on the bright side, the weather was perfect. gps includes some stretching and warmup strides.

Running race (track) 9:55 [5] 3.0 km (3:18 / km)
ahr:173 max:185 shoes: Nike Zoom Waffle

the time trial. wore my old track shoes, which seem a bit small now. probably shouldn't wear them anymore, though I don't think it hurt anything this time. my watch actually didn't start the first time I hit it, so I had to hit it again after one or two steps. rather than go back and restart, I just overran a few steps at the end and called it even. in the event splits list, I took a second from my last lap and added it back to the first one, which should be about right.

the actual run felt ok, I didn't have much left at the end, and I paced it surprisingly evenly. I guess I'm happy with that as a starting point. it is my first 3k ever, and so a PR. I can definitely go faster. I did not really feel smooth running on the track, since I'm not at all used to it these days. it is a very different stride compared to grass.

C • Nice! 6

Running warm up/down 5:53 0.5 mi (11:52 / mi)
ahr:150 max:159 shoes: Nimbus 11Y

Stretching 7:00 [0]

11 PM

Stretching (roller) 5:00 [0]

calves already sore

3000m run - Splits

Monday Mar 15, 2010 #

12 PM

Running 36:35 [2] 4.06 mi (9:01 / mi)
ahr:159 slept:6.5 shoes: Nimbus 11Y

Stretching 15:00 [0]

Sunday Mar 14, 2010 #

Event: QOC: Rosaryville

Event: US Team (unofficial) 3K time trial

12 PM

Running warm up/down 3:58 [2] 0.41 mi (9:40 / mi)
ahr:162 max:170 slept:7.0 shoes: VJ Falcon spikes 2009

Orienteering race 1:14:36 *** 13.0 km (5:44 / km) +154m 5:25 / km
ahr:168 spiked:9/11c shoes: VJ Falcon spikes 2009

wasn't sure whether I would do this or the TT (since it is harder to get on the track during the week), but this turned out to be great since it was wet, the ground was soft, and my feet felt good. and it should be nice weather later in the week.

generally good navigating and route choice, though some time lost for random stupid things that I am probably best off forgetting. a few comments in the splits. tried to keep the routes pretty straight while still avoiding crappy stuff.

Stretching 5:00 [0]

left feeling like I probably should have run a bit more afterwards. and I could have stretched a lot more this weekend, but at least I did get 70mins for the week.

Blue - Splits