Training Archive: GilIn the 7 days ending 2006-06-25:
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| M | T | W | H | F | S | S | ||||||||||||
Sunday Jun 25 | ||
| Note | |
| ROC Apple Sched event | ||
| Orienteering race (ROC Apple Shed) 39:18 [4]*** 3.5 mi (11:14 / mi) | |
| spiked:8/11c shoes: Adidas Neptune XC Spikes | ||
| There were bigger hills I expected. Greens and whites were nasty. Raspberry bushes everywhere.
I used Timex GPS to see distance I run. It was fun to analyze different speeds between legs. Big difference between some of the legs | ||
| Running warm up/down 10:00 [1]1.0 mi (10:00 / mi) | |
| Cycling (Stationary Bike at Gym) 1:32:00 [2] | |
| ahr:138 | ||
Green - Splits | ||
Saturday Jun 24 | ||
| Note | |
| Rochester NY Airport 5K | ||
| Running warm up/down 15:00 [2]1.0 mi (14:59 / mi) | |
| slept:5.5 weight:208lbs shoes: Polo Sport | ||
| Running race 19:18 [5]5 km (3:52 / km) vdot: 51.9 | |
| shoes: Polo Sport | ||
| Disapointing run personally. I thought I am ready to break 18 mins, 19 minutes at least. I did not expect to be 19+. What can I say - I guess I was not ready.
I was surprised to discover that Randy is lot stronger runner then I thought he is since he finished 20 seconds ahead of me. Randy has never showed any running speed at orienteering meets (or the running speed was overshadowed by navigation skills). He needs to work on his navigation skills and he might be kicking our behinds.... | ||
| C • 20 seconds 3 | ||
| Cycling (Stationary Bike at Gym) 1:45:00 [2] | |
| shoes: Polo Sport | ||
| Fuming inside about the disapointing race I wend to gym to work off the frustration. | ||
| Other (Ping-Pong) 1:00:00 [1] | |
| Played ping-pong with Ansis
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Friday Jun 23 | ||
| Note | |
| (rest day) | ||
Thursday Jun 22 | ||
| Basketball (SHOOTING) 30:00 [1] | |
| slept:6.5 weight:208lbs shoes: Asics Ahar | ||
| Gym (Sationary Bike) 1:00:00 [2] | |
| shoes: Asics Ahar | ||
| Whirlpool 17:00 [1] | |
Wednesday Jun 21 | ||
| Note | |
| (injured) (rest day) | ||
| My right knee was bothering me. I was planning for easy day anyway | ||
Tuesday Jun 20 | ||
| Running intervals 1:10:00 [4]11.2 km (6:15 / km) | |
| slept:7.5 shoes: Asics Ahar | ||
| Fairport track
1600M Warmup (200-400-400-200) x 3 with 2 min rest time 1st set 200M - 38 (200M rec) 400M - 1:15 (400M rec) 400M - 1:15 (400M rec) 200M - 36 (200M rec) 2nd set 200M - 36 (200M rec) 400M - 1:17 (400M rec) 400M - 1:21 (400M rec) 200M - 36 (200M rec) 3rd set 200M - 40 (200M rec) 400M - 1:18 (400M rec) 400M - 1:18 (400M rec) 200M - 34 (200M rec) 2400M - cool-down Back was "A OK". Right knee was bothering a little. | ||
| Whirlpool 17:00 [1] | |
Monday Jun 19 | ||
| Basketball 1:00:00 [2] | |
| slept:6.5 weight:208lbs shoes: Asics Ahar | ||
| I was planning to take a "rest" day with law intensity hoops however couple guys invited me to play 2-on-2, later on 3-on-3 and I could not resist. After games I shoot some 3-pointers and foul-shoots. Made 3-pointers in the row and 14 foul-shoots in the row | ||