Training Archive: GilIn the 7 days ending 2007-06-24:
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| M | T | W | H | F | S | S | |||||||
Sunday Jun 24 | ||
| Event: ROC - Cobbs Hill Park, O & Sprint | ||
| Running warm up/down 10:00 [1]1.0 mi (10:00 / mi) | |
| shoes: Asics Ahar | ||
| Orienteering race (Orange) 35:41 [4]*** 4.9 km (7:17 / km) | |
| 12c shoes: Adidas Neptune XC Spikes (Seco | ||
| ROC Cobbs Hill Orange.
"A OK" performance. Overshot on second control - had to come back. There were few near misses - I was executing my plan, missed to notice something in the middle, then I realized that I am already past my "check" point, but I was able to re-adjust my plan on fly without losing too much time (if any) | ||
| Orienteering race (Sprint) 13:45 [4]*** 1.9 km (7:14 / km) | |
| 7c shoes: Adidas Neptune XC Spikes (Seco | ||
| Sprint-O.
No big mistakes. I could have been little bit smoother in few places. Effort was probably between 90-95%. Week back prevented from going 100%. | ||
| Orienteering (Flag Pickup) 30:00 [1]*** 3.0 mi (10:00 / mi) | |
| 8c shoes: Asics Ahar | ||
| Flag pickup. Jogged most of the way | ||
Orange - Splits | ||
Sprint - Splits | ||
Saturday Jun 23 | ||
| Swimming 20:00 [1] | |
Thursday Jun 21 | ||
| Running 1:30:00 [3]11.5 mi (7:49 / mi) | |
| shoes: Adidas adiPRENE (Second) | ||
| Varios speeds from 6PM to 9MP | ||
Tuesday Jun 19 | ||
| Running (Speed) 1:05:00 [4]11.2 km (5:48 / km) | |
| shoes: Adidas adiPRENE (Second) | ||
| 1600M warmup
1000M - 3:44 200M - 36 400M - 1:20 400M - 1:18 200M - 35 200M - 37 400M - 1:17 400M - 1:16 200M - 34 200M - 38 400M - 1:21 400M - 1:17 200M - 33 Skipped cooldown since I was dead plus rain and thunder. | ||
Monday Jun 18 | ||
| Running 50:00 [1]5.0 mi (10:00 / mi) | |
| shoes: Adidas adiPRENE (Second) | ||
| Easy jog with RSST trail running folks at Cobbs Hill. I like the people but pace is kind of slow for my liking. | ||
| Running intervals (Speed) 40:00 [4]4.0 mi (10:00 / mi) | |
| shoes: Adidas adiPRENE (Second) | ||
| While looking for Ansis run into RSST "speed" falks at ER track. They talked me into doing two sets of 200M-400M-800M-400M-200M. Jim Cornell was hanging with me pretty much entire time plus he had one piramid already behind him. I bailed out during second 800M but finished other intervals. Last 200M was in 32 seconds. | ||