Training Archive: randallxskiIn the 7 days ending 2006-06-25:
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| M | T | W | H | F | S | S | ||||||||||
Sunday Jun 25 | ||
| Note | |
| ROC: Apple Shed O??
white - 2km yellow - 2.5km orange - 3.5 km green - 4km Directions to The Apple Shed: Take Rt. 104 east to Sodus, then Rt. 88 south into Fairville. Turn right on Maple Ridge Rd., go about a mile and see The Apple Shed on the left. Or Take Rt. 31 east into Newark, Then Rt. 88 north into Fairville, turn left on Maple Ridge Rd., go about a mile and see The Apple Shed on the left. If you get lost that day coming out, call Steve on cell phone 315-945-5559. | ||
| Orienteering race (ROC Apple Shed) 54:29 [5]*** 4 km (13:37 / km) | |
| spiked:9/12c rhr:53 slept:7.0 weight:134lbs shoes: Brooks Adrenaline GTS 5 | ||
| A new map that wasn't ready (IMO) for use for a green course. | ||
| C • Distance 5 | ||
Green - Splits | ||
Saturday Jun 24 | ||
| Note | |
| Airport 5K | ||
| Stretching warm up/down 30:00 [3] | |
| shoes: Brooks Adrenaline GTS 6 | ||
| Running race (Airport 5K) 18:59 [5]3.1 mi (6:06 / mi) vdot: 52.8 | |
| slept:7.0 weight:136lbs shoes: Brooks Adrenaline GTS 6 | ||
| Airport 5K. Fairly flat double loop course. Mid 70s, overcast and calm.
1: 5:42 (5:42) 2: 6:26 (12:09) 3: 6:14 (18:24) 3.1: 0:35 (18:59) 22 overall 3rd in age group (missed 2nd by 2 seconds) | ||
| Running warm up/down 19:00 [3]2.5 mi (7:35 / mi) | |
| shoes: Brooks Adrenaline GTS 6 | ||
| Ran most of course over again as cooldown and extra mileage | ||
Friday Jun 23 | ||
| Roller Skiing (Webster HS area) 45:00 [3] | |
| Webster Thomas to R on 5 Mile, L on Somerset, L on Middlebury, L on Gravel, L on Kayleigh, R on ??, R on Garden to end and back | ||
| Stretching 30:00 [3] | |
| weight:139lbs | ||
| Waiting for Forrest to finish up his track workout | ||
Thursday Jun 22 | ||
| Weight Training (Home) 30:00 [3] | |
| weight:137lbs | ||
| No time for a run before the soccer game | ||
Wednesday Jun 21 | ||
| Running warm up/down (Webster Track) 10:00 [3] | |
| shoes: Brooks Adrenaline GTS 6 | ||
| Running intervals (Webster Track) 45:00 [4]5.5 mi (8:10 / mi) | |
| weight:137lbs shoes: Brooks Adrenaline GTS 6 | ||
| 3 sets of 600-400-200 with same recovery, 5 minutes between sets
600 2:23 (600) 3:34 400 1:26 (400) 2:40 200 0:42 (200) 1:11 600 2:11 (600) 4:00 400 1:23 (400) 2:30 200 0:40 (200) 1:12 600 2:06 (600) 3:36 400 1:23 (400) 2:32 200 0:39 (200) 1:09 6x100 strides | ||
| Running warm up/down (Webster Track) 20:00 [3] | |
| shoes: Brooks Adrenaline GTS 6 | ||
Tuesday Jun 20 | ||
| Running (Community Ctr - Lyndon lo) 30:49 [4]4.5 mi (6:50 / mi) | |
| weight:136lbs shoes: Brooks Adrenaline GTS 6 | ||
| It's a much better run on a nice, cool day. This is a PR for this route (same route as yesterday). The time still needs to come down by another few minutes....
Splits: 1: 6:42 2: 6:52 3: 6:43 4: 7:02 4.5: 3:28 | ||
| Stretching 5:00 [3] | |
| shoes: Brooks Adrenaline GTS 6 | ||
Monday Jun 19 | ||
| Running (Community Ctr-Lyndon Loop) 32:00 [4]4.5 mi (7:06 / mi) | |
| weight:136lbs shoes: Brooks Adrenaline GTS 6 | ||
| Here is the route:
http://www.gmap-pedometer.com/?r=225290 Splits: 1: 6:40 2: 7:10 3: 7:10 4: 7:26 4.5: 3:34 | ||
| Running warm up/down (Stony Brook block) 17:30 [3]1.25 mi (14:00 / mi) | |
| shoes: Brooks Adrenaline GTS 6 | ||