Training Log Archive: FochdogIn the 1 days ending Aug 22, 2006:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||
| |||||||
| Tu |
Tuesday Aug 22, 2006 #
Orienteering intervals 38:43 [4] ***
ahr:169 max:183 15c rhr:47 slept:6.5 weight:174lbs
O' interval on Huron Meadows Map
O' course distance___time_____AHR_______pace_______recovery
_______(km)_________________(bpm)_____(min/km)
________1.5________12:08______168_______8:05_______2:30
________1.4________11:36______172_______8:17_______2:30
________1.3________9:58_______173_______7:40________na
This was a great workout idea I found on:
http://okansas.blogspot.com/2005/09/kim-fagerudds-...
I set up three short O'courses and ran them as an inteval workout. Each course had 4 controls and was set at roughly a "difficult orange" level. This way I could concentrate on effort intensity and still get some practice reading a map at speed.
I didn't hang any bags, but with the with the slightly easier O' level I was very sure of each location.
O' course distance___time_____AHR_______pace_______recovery
_______(km)_________________(bpm)_____(min/km)
________1.5________12:08______168_______8:05_______2:30
________1.4________11:36______172_______8:17_______2:30
________1.3________9:58_______173_______7:40________na
This was a great workout idea I found on:
http://okansas.blogspot.com/2005/09/kim-fagerudds-...
I set up three short O'courses and ran them as an inteval workout. Each course had 4 controls and was set at roughly a "difficult orange" level. This way I could concentrate on effort intensity and still get some practice reading a map at speed.
I didn't hang any bags, but with the with the slightly easier O' level I was very sure of each location.
Run - Trail/Terrain warm up/down 29:00 [2]