Training Archive: DragonFlyIn the 7 days ending 2008-04-13:
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| M | T | W | H | F | S | S | |||||||
Sunday Apr 13 | ||
| Note | |
| slept:8.0 weight:83.2kg | ||
| bf:22.5% bw:57.0%
Aerius 5mg | ||
| Orienteering race (Long) 1:56:35 [4]*** 8 km (14:34 / km) +300m 12:16 / km | |
| ahr:155 max:176 spiked:16/18c shoes: GoLite Spike Tail | ||
| Spring Ramble in Maple Ridge
Silver Valley West map Scale = 1:10,000 Contour Interval = 5 m Course 4 of 4 = zone 2: 0:04 = zone 3: 1:24 > zone 3: 0:26 This event felt physically hard for me, but I was able to do it with walking only up some of the hills. Vegetation seemed thick as expected, and I was careful around some of the controls. Selected trails for many route choices to avoid the green. Placed 10 of 14 Results and Routes | ||
Saturday Apr 12 | ||
| Note | |
| rhr:72 slept:8.0 weight:83.2kg | ||
| bf:23.0% bw:57.0% | ||
| C • whooohooo! 1 | ||
| Gypsy walk/run (trails-dirt) 1:16:00 [1]4 km (19:00 / km) +50m 17:53 / km | |
| ahr:100 max:138 shoes: Salomon XA Pro 3D XCR | ||
| Morning session counterclockwise around ravine with a side loop towards new dog park.
< zone 1 = 0:41 = zone 1 = 0:30 = zone 2 = 0:04 | ||
Friday Apr 11 | ||
| Note | |
| rhr:72 slept:7.5 weight:83.6kg | ||
| bf:23.0% bw:57.5% | ||
Thursday Apr 10 | ||
| Note | |
| rhr:72 slept:8.0 weight:84.2kg | ||
| bf: 23.5% bw:57.5% | ||
| Running (trails-paved) 20:24 [3]3 km (6:48 / km) +30m 6:29 / km | |
| ahr:138 max:150 shoes: Salomon XA Pro 3D XCR | ||
| Evening run around the neighbourhood.
Zone 2 = 0:13 Zone 3 = 0:06 | ||
Wednesday Apr 9 | ||
| Note | |
| rhr:66 slept:8.0 weight:84.2kg | ||
| bf:23.0% bw:57.5% | ||
| Gypsy walk/run (trails-paved) 40:46 [1]2.8 km (14:34 / km) +20m 14:03 / km | |
| ahr:110 max:146 shoes: Salomon XA Pro 3D XCR | ||
| Morning walk and run with Gypsy.
< zone 1: 0:14 = zone 1: 0:17 = zone 2: 0:06 = zone 3: 0:01 | ||
| Running (trails-paved) 16:57 [4]2.6 km (6:31 / km) +20m 6:17 / km | |
| ahr:143 max:155 shoes: Salomon XA Pro 3D XCR | ||
| Evening run around the neighbourhood.
Zone 2 = 0:05 Zone 3 = 0:10 | ||
Tuesday Apr 8 | ||
| Note | |
| rhr:73 slept:7.5 weight:83.8kg | ||
| bf:22.5% bw:57.5% | ||
Monday Apr 7 | ||
| Note | |
| rhr:67 slept:7.5 weight:83.8kg | ||
| bf:23.0% bw:57.5% | ||