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Training Log Archive: randallxski

In the 7 days ending Sep 2, 2006:

activity # timemileskm+ft
  Running3 3:36:11 16.94(12:46) 27.26(7:56)
  Cycling2 1:42:56 24.5(4:12) 39.43(2:37)
  Orienteering1 1:00:00
  Roller Skiing1 30:00 4.0(7:30) 6.44(4:40)
  Stretching1 5:00
  Total5 6:54:07 45.44 73.13
averages - sleep:7 rhr:54 weight:133.2lbs

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Saturday Sep 2, 2006 #

Note

Crosswinds 5K?

Running warm up/down 1:00:00 [3] 2.0 mi (30:00 / mi)
weight:134lbs shoes: Brooks Adrenaline GTS 5

Running & stretching

Running race (Crosswinds 5K) 19:11 [5] 5.0 km (3:50 / km)
shoes: Brooks Adrenaline GTS 6

1: 5:54
2: 6:08 (12:02)
3.1: 7:09 (19:11)

Decided to go race since Ernesto hadn't reached us by 7AM. I ran into sprinkles within a few miles of home, but there was only light rain during the warmup and race. It rained harder afterwards, but still not a downpour.

The first half of this race is downhill, then back up for the second half. I hand't seen the uphill, but I had heard bad things about it. It wasn't challenging, but not terrible.

I ended up 14th overall, and 1st in my age group. I think there were 325 people, but I'll have to check that.

Friday Sep 1, 2006 #

Cycling (Pittsford to Work) 44:40 [3] 10.0 mi (4:28 / mi)
weight:134lbs

First time biking to work from Pittsford. Canal path the entire way, with 1/2 mile at each end to get to the canal.

Cycling (Pittsford to Work) 41:35 [3] 10.0 mi (4:10 / mi)

Wednesday Aug 30, 2006 #

Roller Skiing (Mendon Ponds Park) 30:00 [3] 4.0 mi (7:30 / mi)
rhr:54 weight:133lbs

Solo skate at Mendon...never caught up to the rest of the group. A bit shakey, but still got in a few miles.

Orienteering (Mendon Ponds Park) 1:00:00 [3]
shoes: Brooks Adrenaline GTS 5

A few control points on the semi-perm course,

Tuesday Aug 29, 2006 #

Note
weight:131lbs

Running warm up/down (Fairport Track) 29:11 [3] 2.4 km (12:10 / km)
shoes: Brooks Adrenaline GTS 6

Warmup & drills

Running (Fairport Track) 56:00 [3] 8.4 km (6:40 / km)
shoes: Brooks Adrenaline GTS 6

2x 1000@I w/ 400 recovery
2x 1600@T w/ 2 min recovery
2x 1000@I w/ 400 recovery
4x strides

1000: 3:55
(400): 3:11
1000: 3:47
(400): 3:49
1600: 6:20
(0): 2:30
1600: 6:20
(0): 2:25
1000: 3:42
(400): 3:19
1000: 3:38

Running warm up/down (Fairport Track) 19:12 [3] 1.0 km (19:12 / km)
shoes: Brooks Adrenaline GTS 6

400 + strides + 400 + bike ride home

Note

Someone mentioned a workout called something like "aysos 800's". Something like if you're aiming for a 3:15 marathon, then you should do 8x 800's in 3:15. Interesting idea...about the pace we did tonight for the 1600's.
C • You had all of the right letters 8

Monday Aug 28, 2006 #

Running (4 Hills loop) 32:37 [4] 4.5 mi (7:15 / mi)
slept:7.0 weight:134lbs shoes: Brooks Adrenaline GTS 6

1: 7:01
2: 7:04
3: 7:21
4: 7:31
4.5: 3:37

Cycling (4 Hills loop) 16:41 [3] 4.5 mi (3:42 / mi)
shoes: Brooks Adrenaline GTS 6

Rode same run route in opposite direction

Stretching 5:00 [3]

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