Training Archive: GilIn the 7 days ending 2007-07-10:
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| W | H | F | S | S | M | T | ||||||||||
Tuesday Jul 10 | ||
| Running warm up/down 10:00 [1]1.0 mi (10:00 / mi) | |
| shoes: Polo Sport | ||
| Before Sprint | ||
| Orienteering race (Sprint) 10:23 [5]*** 1.5 mi (6:55 / mi) | |
| spiked:10/12c shoes: Adidas Neptune XC Spikes (Seco | ||
| Few "burps" but semi-clean run overall. It was nice to run in new map for a change.
Distance approximate. | ||
| Orienteering race 58:00 [3]7.0 mi (8:17 / mi) | |
| 16c shoes: Falcon O-shoe with studs | ||
| Score-O in Buffalo after the sprint.
My intention was to get all flags even Walt said it can't be done. Therefore I went out to less clustered area first while everyone else was went different dirrection. Overall no big mistakes were made. I could have been more confident near flags. I had my "game plan" developed at the start but while running I did not realized that I took some flags I wanted to leave for later. I had to change my "game plan" and sequence I executed was not the sequence I was planning. It's another evidence that I am not cut for Scoro-Os. I did enjoy opportunity to run on different map and it was great training opportunity for me. | ||
| C • Compass 2 | ||
Sprint - Splits | ||
Monday Jul 9 | ||
| Running (Treadmill) 30:00 [1]3.5 mi (8:34 / mi) | |
| shoes: Saucony Omni 6 | ||
| Cycling (Stationary Bike) 30:00 [1] | |
| shoes: Polo Sport | ||
Sunday Jul 8 | ||
| Swimming 1:00:00 [1] | |
| Nice, relaxing swim but not too relaxing. I tried to keep moving. Paused about 4 times. Total time in the pool was longer but swimming was about an hour. | ||
Saturday Jul 7 | ||
| Running 1:26:29 [4]12.2 mi (7:04 / mi) | |
| shoes: Saucony Omni 6 | ||
| ODR Saturday Morning run.Route
Turn Hill Hills. | ||
| Running warm up/down 5:00 [1]0.5 mi (10:00 / mi) | |
| shoes: Saucony Omni 6 | ||
| Cooldown after the run | ||
| Cycling (Stationary Bike) 1:00:00 [2] | |
| shoes: Polo Sport | ||
Friday Jul 6 | ||
| Cycling 1:20:00 [2] | |
| shoes: Polo Sport | ||
Thursday Jul 5 | ||
| Running 1:10:00 [3]7.0 mi (10:00 / mi) | |
| shoes: Adidas adiPRENE (Second) | ||
| Cressent Trail with Mike, Rob and Ron. Made few stops along the way. These hills were lot tougher then yesterdays. | ||
Wednesday Jul 4 | ||
| Running warm up/down 10:00 [1]1.0 mi (10:00 / mi) | |
| shoes: Brooks Racing | ||
| Prerace warmup. Everything in my body was in pain, stiff. I felt like I should go home and nap instead of running. | ||
| Running race 31:30 [5]5.0 mi (6:18 / mi) vdot: 52.6 | |
| shoes: Brooks Racing | ||
| Fairport FireCracker 5 Miles.
First mile 5:55 Started out "A OK". I saw lead guys way to close to me in front after while. I was backing off since that did not seem right. Second mile 6:20 Two uphills kept me honest. Third mile 6:19 Not too much excitement in this mile. At turnaround felt that I did not have anything left. Wanted to quit but I knew I would regret later on Fourth Mile 6:30 I was kind of in cruise control mode - tried to maintain speed to post "A OK time" Fifth Mile 6:22 Continuing cruise control mode. I did not have any kick left fro last uphill. I lost about 5 overall positions on last uphill | ||
| C • Great race!! 2 | ||
| Running warm up/down 5:00 [1]0.5 mi (10:00 / mi) | |
| shoes: Brooks Racing | ||
| Cool-down after the race. Now I am really soar.... | ||