Training Archive: MikeNIn the 7 days ending 2007-09-22:
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| S | M | T | W | H | F | S | |||||||||
Saturday Sep 22 | ||
| Event: Sprint Series Final & US Relay Champs | ||
| Orienteering race 15:43 [4]1.7 km (9:15 / km) | |
| shoes: Jalas | ||
| Too lazy to find the splits for my exact time, but thats about right.
First sprint went okay. Made a couple of bad route choices, lost seconds here and there. | ||
| Orienteering race 12:39 [4]1.8 km (7:02 / km) | |
| Sprint #2, went well. Fast running, less rock walls to act as obstacles. Not too bad, could've been more confident | ||
Sprint A Course 2 (OBG) - Splits | ||
Sprint B Course 2 (OBG) - Splits | ||
Thursday Sep 20 | ||
| Long Run 23:51 [3] | |
| shoes: Nike Shox | ||
| Another morning run, I hate running in the morning, it leaves me tired later in the day. Whatever, I dont have a choice in this one...go West Point...? | ||
| Long Run 15:35 [3] | |
| shoes: Nike Shox | ||
| "Light Pole Sprints"
Sprint from light pole to light pole, then jog, sprint, jog, etc About 25-35 m apart, couldn't really tell. | ||
| Weight Lifting 35:00 [3] | |
| shoes: Nike Shox | ||
| Pushups, Sit ups, dips, pull ups, and inverted pull ups.
A great upperbody workout. 1 min of each exercise 50 sec of each 40 sec of each 20 sec of each with small breaks in between | ||
Wednesday Sep 19 | ||
| Long Run 25:00 [3]3.0 mi (8:20 / mi) | |
| Easy morning run, nothing too hard, just running through some soreness. | ||
| Orienteering 39:21 [2] | |
| shoes: Nike Shox | ||
| Another Sprint course- getting the team ready for this weekend. My body is killing me, so I took this one slow... I mean, I still broke a sweat and everything, just not running it like an actual sprint-o | ||
Tuesday Sep 18 | ||
| Orienteering (Sprint Course) 54:20 [3]6.2 km (8:46 / km) +60m 8:22 / km | |
| shoes: Nike Shox | ||
| Two 3k sprint courses. tried not to kill myself but still get some training in. | ||
| Weight Lifting 20:00 [3] | |
| shoes: Nike Shox | ||
| Pull-up, inverted pullup pyramids and another ab workout. Definitely feeling sore by now. | ||
Monday Sep 17 | ||
| Long Run 56:43 [3]7.5 mi (7:33 / mi) | |
| shoes: Nike Shox | ||
| Combination of 3 splits. 23 min going out, 21 min coming back, and the rest running up another hill towards another workout area. | ||
| Weight Lifting 35:00 [4] | |
| shoes: Nike Shox | ||
| 35 minutes of solid lifting. All upper body.
Dumbbell Bench, Dumbbell Fly Lat Pulldown, Bicep curl Tricep Pulldown Ab Workout | ||
| Weight Lifting 23:00 [3] | |
| shoes: Nike Shox | ||
| Ab workout, pushups, and dips. Pyramids kicked my butt.
My body feels gone from the three workouts today | ||