Training Log Archive: DorisIn the 7 days ending Jan 14, 2017:
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Saturday Jan 14, 2017 #
Running 40:00 [3] 4.0 mi (10:00 / mi)
shoes: Asics Gel Cumulus 17
@ Rockville swim
cold & rainy outside
4 miles easy on treadmill - 10-11 min pace
cold & rainy outside
4 miles easy on treadmill - 10-11 min pace
Friday Jan 13, 2017 #
Strength 1:00:00 [3]
@ Rockville swim
Plank 4 x 30 sec x 35 lbs
Pushup 2x12
Pull 30x12 9
Dip 25x12 13
Quad 115x10 10
Ham 95x12 12
Bench 60x11 10
Mil 40x12 9
Swing 35x15 15
Jump rope!
Plank 4 x 30 sec x 35 lbs
Pushup 2x12
Pull 30x12 9
Dip 25x12 13
Quad 115x10 10
Ham 95x12 12
Bench 60x11 10
Mil 40x12 9
Swing 35x15 15
Jump rope!
Thursday Jan 12, 2017 #
Running 40:00 [3] 4.0 mi (10:00 / mi)
shoes: Asics Gel Cumulus 17
@ Gude loop
4 miles easy. 65 degrees, humid. underslept, very slow.
4 miles easy. 65 degrees, humid. underslept, very slow.
Wednesday Jan 11, 2017 #
Strength 1:00:00 [3]
@Rockville swim
Plank 4 x 30 sec x 35 lbs
Push up 23
Bench 60x11 8
Mil 40x12 8
Quad 110x12 15
Ham 95x12 12 10
Pull 30x10 9
Dip 25x12 12
Swing 35x15 15
Jump rope
Plank 4 x 30 sec x 35 lbs
Push up 23
Bench 60x11 8
Mil 40x12 8
Quad 110x12 15
Ham 95x12 12 10
Pull 30x10 9
Dip 25x12 12
Swing 35x15 15
Jump rope
Tuesday Jan 10, 2017 #
Running tempo 40:00 [3] 4.0 mi (10:00 / mi)
shoes: Asics Gel Cumulus 17
@ MC track
workout 2@17:20
Actual:
17:05
200 splits (usually I don't have these, but a new watch):
1:04
1:06
1:05
1:04
1:06
1:05
1:04
1:04
1:05
1:04
1:04
1:06
1:05
1:02
1:03
0:59
cold & windy & cloudy at the track. never felt warmed up. 1 mile w/u, 1 mile w/d
workout 2@17:20
Actual:
17:05
200 splits (usually I don't have these, but a new watch):
1:04
1:06
1:05
1:04
1:06
1:05
1:04
1:04
1:05
1:04
1:04
1:06
1:05
1:02
1:03
0:59
cold & windy & cloudy at the track. never felt warmed up. 1 mile w/u, 1 mile w/d
Monday Jan 9, 2017 #
Note
(rest day)
Sunday Jan 8, 2017 #
Event: QOC Little Bennett Day-O
Orienteering 2:14:02 [3] 7.78 mi (17:14 / mi)
shoes: Brooks Ghost 8
@ Little Bennett.
2nd orange attempt. I finished it and it was harder than the one I did a few weeks ago.
Slow going on the first 2 controls, getting the legs & head going.
Tried to run it at what I considered to be a regular long run pace, but I got tired at the end and started mis-reading the map.
Got completely turned around on control #9 - had to ask a bunch a people where I was to reorient myself.
Need to slow down on the running & improve accuracy, maybe go back to a beginner course and try pace counting/compassing? not quite sure.
Took a lesson from Mihai about precision compassing & route choice.
No regular long run today - enough!
2nd orange attempt. I finished it and it was harder than the one I did a few weeks ago.
Slow going on the first 2 controls, getting the legs & head going.
Tried to run it at what I considered to be a regular long run pace, but I got tired at the end and started mis-reading the map.
Got completely turned around on control #9 - had to ask a bunch a people where I was to reorient myself.
Need to slow down on the running & improve accuracy, maybe go back to a beginner course and try pace counting/compassing? not quite sure.
Took a lesson from Mihai about precision compassing & route choice.
No regular long run today - enough!