Training Archive: j-manIn the 7 days ending 2004-08-29:
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| M | T | W | H | F | S | S | |||||||||||
Sunday Aug 29 | ||
| Orienteering 1:14:56 [4]8.4 km (8:55 / km) +240m 7:48 / km | |
| ahr:155 max:164 spiked:8/14c | ||
| Decent run - at least better than last FCE, especially in and around controls. I don't think I missed a control once when I was in the circle and knew where I was.
However, I had several issues. -- Lost about 2 minutes on #3 (I suspect my circle was misplaced) -- About 3 on #6: probably was really close but swung right and circled, circled... -- 1 or so on 7: went straight (spiked control) but really heavy ferns until I hit the trail 200 m before control. -- 1 at 9: Was standing on the platform in the circle wondering where the control was (I looked at the clue and saw a triangle -ergo, platform. I've made this mistake before) -- 1:30 or so on 13: again too far right, though luckily hit two platforms on the way. | ||
Red - Splits | ||
Friday Aug 27 | ||
| Cross Training 20:00 [2] | |
| max:135 | ||
| level 11 hills
563 calories | ||
| Run 20:00 [2] | |
| level 8 hills | ||
| Bike 10:00 [2] | |
| level 12 hills | ||
Wednesday Aug 25 | ||
| Cross Training 20:00 [2] | |
| level 11 hills
556 calories | ||
| Run 21:00 [3]2.82 mi (7:27 / mi) +136m 4:01 / km | |
| 3% incline
8 mm for 20 then 6 mm for last 1 | ||
Tuesday Aug 24 | ||
| Cross Training 30:00 [4] | |
| level 12 hills
624 calories | ||
| Run 10:00 [3]1.0 mi (10:00 / mi) | |
| level 8 hills
ramped up last 2 minutes; 6 mm for last minute. | ||
Monday Aug 23 | ||
| Cross Training 20:00 [3] | |
| level 12 hills
393 calories | ||
| Run 20:00 [3]2.0 mi (10:00 / mi) | |
| level 8 hills
ramped it up for last 3.5 minutes - last 1:30 at ~6 mm pace | ||
| Rowing Machine 10:00 [3]2.38 km (4:12 / km) | |
| first 8 minutes at ~2:12
8th minute at < 2:00 and 9th minute all out. | ||