Training Archive: FrankTheTankIn the 7 days ending 2006-03-18:
| [csv] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
| |||||||||
| S | M | T | W | H | F | S | |||||||
Saturday Mar 18 | ||
| Orienteering race 1:09:28 [5]*** 8 km (8:41 / km) +195m 7:44 / km | |
| 22c | ||
| Ultimate #1 at Pt. Defiance Park today. I did ok today. Made major mistakes on control 3 and 14 and made a few other route decision errors that cost me some time. I went out too hard, so I was paying for it in the middle of the run, but I felt like I finished fairly strong. It was a really nice course, but maybe could have been a bit more challenging on control placement. | ||
COC Ultimate #1 Course 3 - Splits | ||
Friday Mar 17 | ||
| Snow Skiing 5:00:00 [3] | |
| Happy St. Paddy's Day! Headed up to Crystal Mt. for some fantastic skiing today. I was making fresh turns all morning long on the High Campbell. It was a nice day, I think I might even have some 'coon eyes after being in the sun today! | ||
Thursday Mar 16 | ||
| Road Running 38:09 [2]4.5 mi (8:28 / mi) +100m 4:56 / km | |
| Ran on a new trail tonight. Wasn't very good. There was alot of off-camber mud, so it was hard to run for a bit (It will be good this summer though). I smacked my knee on a steel post sticking out of a concrete wall that was hidden by a shrub, so that didn't feel too good. Other than that is was a nice evening for a recovery run. | ||
Tuesday Mar 14 | ||
| Road Running (Track Intervals) 1:00:00 [5]8.0 mi (7:30 / mi) | |
| Warmup: 16:00 easy, 6x100m strides on straights jog the curves.
Interval workout: 3 sets of (400m at 1600m race pace x 200m jog x 200m finish kick) with ~7:00 set recovery. Splits: Set1- 400: 69 200rec: 61 200kick: 31 Set2- 400: 69 200rec: 63 200kick: 32 Set3- 400: 68 200rec: 63 200kick: 33 Cooldown: 15:00easy First speed workout of the year. Felt pretty good considering. It was nice to get back on the track and put the hammer down a bit. Hopefully can get that 400 down to 58-59 and 200 kick down to 28-29 later this year. | ||
| Rock Climbing (Indoor) 1:30:00 [2] | |
| Went to the gym after my workout for some climbing. Only did a few routes tonight. Spent some time trying to get a dyno on one of the routes. | ||
Sunday Mar 12 | ||
| Road Running race 19:13 [5]3.4 mi (5:39 / mi) vdot: 58.3 | |
| St. Paddy's Day race:
67th place male 18th place in age group 19:13 for 3.4mi 1mi split: 5:38 2mi split: 11:36 Felt ok racing today. I took it easy out of the start and I felt good at the finish as a result. Weather was superb for racing. A bit cold for warmup, but not bad. | ||