Training Log Archive: LenIn the 7 days ending May 5, 2013:
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Sunday May 5, 2013 #
Orienteering race 1:46:42 [3] 10.69 km (9:59 / km) +225m 9:02 / km
ahr:158 max:178 shoes: VJ Integrator
Red 7.8km - ran 137% of course length.
Not a good day. compressed my left ankel approaching #2, felt like I took forever on #9 and several route choices took me farther off line that I wanted. completley botched #10 - attacked it 3 times and I think I visited every charcoal terrace in the area. Bad choice on #12 to cut through very rocky woods. compressed ankel two more times on this leg and then once more leaving control. that definately slowen me down going to #13.
High points - I didnt want to take the route I took to #3 but I did it successfully. #4, 7,8, and 11 were mostly good.
Not a good day. compressed my left ankel approaching #2, felt like I took forever on #9 and several route choices took me farther off line that I wanted. completley botched #10 - attacked it 3 times and I think I visited every charcoal terrace in the area. Bad choice on #12 to cut through very rocky woods. compressed ankel two more times on this leg and then once more leaving control. that definately slowen me down going to #13.
High points - I didnt want to take the route I took to #3 but I did it successfully. #4, 7,8, and 11 were mostly good.
Friday May 3, 2013 #
Walking 12:00 [3] 0.6 mi (20:00 / mi)
6 PM
Cycling 55:00 [3] 9.0 mi (9.8 mph)
Plainfield trail
Thursday May 2, 2013 #
Walking 12:00 [3] 0.6 mi (20:00 / mi)
5 AM
Swimming 50:00 [3] 1.1 mi (45:28 / mi)
shoes: Black Box Cut #2
Wednesday May 1, 2013 #
Walking 12:00 [3] 0.6 mi (20:00 / mi)
6 PM
Trail Jogging 30:02 [3] 4.4 km (8.8 kph) +8m
ahr:125 max:160
(n) 5 min warm up - 0.5km HR:82-92
lap 1 - ?
lap 2 - 0.31km 5:43k/min HR:136-137
lap 2 - 0.31km 5:46k/min HR:136-140
lap 3 - 0.31km 5:46k/min HR:139-141
lap 4 - 0.31km 5:38k/min HR:142-144
lap 5 - 0.31km 5:37k/min HR:144-147
lap 6 - 0.31km 5:33k/min HR:148-151
lap 7 - 0.31km 5:39k/min HR:147-151
lap 8 - 0.31km 5:28k/min HR:148-150
lap 9 - 0.31km 4:41k/min HR:156-160 -a slight push as a test.
lap10- 0.31km 5:14k/min HR:156-159 -tried to slow to original pace
lap 11- 0.31km 10:19 HR: 124-156 - start of walk-cool down
5 min total cool down HR:end-108
lap 1 - ?
lap 2 - 0.31km 5:43k/min HR:136-137
lap 2 - 0.31km 5:46k/min HR:136-140
lap 3 - 0.31km 5:46k/min HR:139-141
lap 4 - 0.31km 5:38k/min HR:142-144
lap 5 - 0.31km 5:37k/min HR:144-147
lap 6 - 0.31km 5:33k/min HR:148-151
lap 7 - 0.31km 5:39k/min HR:147-151
lap 8 - 0.31km 5:28k/min HR:148-150
lap 9 - 0.31km 4:41k/min HR:156-160 -a slight push as a test.
lap10- 0.31km 5:14k/min HR:156-159 -tried to slow to original pace
lap 11- 0.31km 10:19 HR: 124-156 - start of walk-cool down
5 min total cool down HR:end-108
Tuesday Apr 30, 2013 #
Walking 12:00 [3] 0.6 mi (20:00 / mi)
Cycling 50:00 [3] 8.0 mi (9.6 mph)
plainfield trail
Monday Apr 29, 2013 #
Wood cutting 30:00 [3]
cleaning up downed limbs and trees in back row - spent more time but only recording most intense.
Digging earth 30:00 [3]
digging up and transplanting 5 viburnum tomentoso in the now more open back tree row.