Training Archive: ccsteveIn the 7 days ending 2008-07-19:
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| S | M | T | W | H | F | S | |||||||
Saturday Jul 19 | ||
| Walking 30:00 [1] | |
| shoes: Nike Air Terra Humara | ||
| Scoping some changes for the Camp Eastman map for August's event. | ||
| Orienteering 26:00 [3]2.5 km (10:24 / km) +75m 9:03 / km | |
| shoes: Nike Air Terra Humara | ||
| Practice on the potential sprint course. (There's no harm in suggesting that a sprint might be 2.5 k with 75m of climb - or that my awful time in the heat was 26 minutes is there - I've seen more information in course setter notes...-)
Have to rework a couple sections that don't quite flow as I had hoped. | ||
Friday Jul 18 | ||
| Morning Run (pavement) 15:32 [2]1.9 mi (8:10 / mi) +20m 4:55 / km | |
| Today was a "tire out the dog with a run" session, we've got a party here tonight and it's always better to ensure she has a little less energy with guests around;-) Didn't push speed, but tried to keep my leg tempo up. 7:27 / 8:05 | ||
Thursday Jul 17 | ||
| Dance 1:30:00 [1] | |
| Show at the Irondequoit town hall - farmer's market was reasonably stocked. | ||
Wednesday Jul 16 | ||
| Morning Run intervals 44:56 [4]4.0 mi (11:14 / mi) | |
| shoes: Nike Air Terra Humara | ||
| Was feeling good so I headed over to the park for some intervals - moved to 2 laps / 800m. Tried to set a modest and consistent pace - and see now from putting the numbers together that I did well at that.
9:02 / 1 mile warmup 2:31 walking 3:04 - 1:29 / 1:35 - 1st 800m 3:05 walking 400m 3:05 - 1:31 / 1:34 - 2nd 800m 3:05 walking 400m 3:05 - 1:30 / 1:35 - 3rd 800m 3:14 walking 400m 3:09 - 1:33 / 1:36 - 4th 800m 2:42 walking 8:54 / 1 mile warmdown Hmmm... I'm going to have to get a real time for a race pace mile soon... The kids are participating in the pole vault over at the RIT summer track series Tuesday nights - http://rochestersummertrack.com - the 22nd seems to be the last one. I see results for 1000m/2000m or 1m/2m on different days - that could work... | ||
| C • I'm impressed 5 | ||
Monday Jul 14 | ||
| Morning Run 15:33 [3]1.9 mi (8:10 / mi) +20m 4:55 / km | |
| shoes: Nike Air Terra Humara | ||
| Decided to work on keeping the pace up. Didn't count or anything, but was able to hold it for the 2 miles. 6:55 / 1:05 / 7:33 | ||