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Training Log Archive: randallxski

In the 7 days ending Sep 9, 2006:

activity # timemileskm+ft
  Orienteering2 4:15:00 12.32(20:42) 19.83(12:52)14 /21c66%
  Cycling2 2:32:17 38.0(4:00) 61.15(2:29)
  Running2 41:16 3.8 6.12
  Roller Skiing1 36:04 4.7(7:40) 7.56(4:46)
  Stretching1 15:00
  Total6 8:19:37 58.82 94.6614 /21c66%
averages - rhr:50 weight:134lbs

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Saturday Sep 9, 2006 #

Event: GorgesGoat
 

Running warm up/down 15:00 [3]
weight:134lbs shoes: Brooks Adrenaline GTS 5

Orienteering race (ROC Gorges Goat) 2:45:00 [4] *** 15.0 km (11:00 / km)
spiked:14/17c shoes: Brooks Adrenaline GTS 5

start/finish: 1:28
finish: 2:45
An interesting race. Minor issues with #6 (compass was unreliable), skipped 12, minor issue with 14, minor issue with 17.

Friday Sep 8, 2006 #

Cycling (Bike to work) 45:00 [3] 10.0 mi (4:30 / mi)
weight:134lbs

Canal path ride to work from Pittsford. Quiet on the path this morning. A brisk, 60 degree start in shorts and arm warmers, but warmed up nicely.

Cycling (Ride home from work) 39:00 [3] 10.0 mi (3:54 / mi)

Beautiful 80 degree afternoon

Thursday Sep 7, 2006 #

Running (3 Hills cutoff) 26:16 [3] 3.8 mi (6:55 / mi)
weight:134lbs shoes: Brooks Adrenaline GTS 6

1: 7:05
2: 7:13
3: 7:16
3.8: 6:17

Wednesday Sep 6, 2006 #

Orienteering (Night-O @ Mendon) 1:30:00 [3] *** 3.0 mi (30:00 / mi)
4c weight:134lbs shoes: Brooks Adrenaline GTS 5

Semi-perm course, starting at 8:15. First time out at night. Only found 1 of 4 streamers, but expect at least 2 others were missing.

Tuesday Sep 5, 2006 #

Roller Skiing (3 Hills Skate Loop) 36:04 [3] 4.7 mi (7:40 / mi)
rhr:50 weight:134lbs

Worked too late and then got caught in traffic, so I missed the track workout tonight. Squeezed in a roller ski just before dark.

Stretching warm up/down 15:00 [3]

Monday Sep 4, 2006 #

Note
weight:134lbs

Not exactly a rest day...about 8 hours of yard work.

Sunday Sep 3, 2006 #

Cycling (4 Hills Loop) 1:08:17 [4] 18.0 mi (3:48 / mi)
weight:134lbs

Decided to ride some hills rather than on the canal path, so rode 3 hard laps of my usual run route, then 1 easy lap.
4.5: 16:00
9: 16:17
13.5: 16:16
18: 19:44

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