Training Archive: j-manIn the 7 days ending 2004-11-21:
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| M | T | W | H | F | S | S | ||||||||
Sunday Nov 21 | ||
| Orienteering 55:37 [4]7.21 km (7:43 / km) +270m 6:30 / km | |
| ahr:151 max:159 | ||
| DVOA/HVO dual meet.
Good run but made a parallel error late in the course and mispunched and... HVO meets are always such a trip. | ||
| Map Hike/Run 20:00 [3] | |
| Control pickup with Wyatt afterwards | ||
Red - Splits | ||
Saturday Nov 20 | ||
| Orienteering 1:41:00 [4]17.8 km (5:40 / km) +600m 4:51 / km | |
| ahr:149 max:168 | ||
| Susquehana Stumble
Decent result and generally good orienteering. First loop was run fast with Mikell pulling ahead by some five minutes in the last few k. On the two last controls, Vadim pulled ahead, too, which was a demoralizing sign. The second loop was tough physically with bunches of the downed trees. I didn't see anybody for most of it but Vadim said he saw me. But with only 1-2 k left I foundd Mihai - who was dragging. Then a minute later I saw Vadim. I was anticipating a slugfest. Somehow Vadim and I stayed ahead of Mihai going into the last control, but I was only meters ahead of Vadim. I thought that the the person who got to the pavement first would win since we're close in speed on the flat - or he may be faster. So, I pushed it through the crappy woods and did get to the parking lot - at which point I really hammered it. Mikell finished a couple minutes before. | ||
LONG - Splits | ||
Friday Nov 19 | ||
| Run 35:00 [3] | |
| Along the river and up to the museum.
about 10 minutes was at 4 intensity. | ||
Wednesday Nov 17 | ||
| Run 1:00:00 [3]7.2 mi (8:20 / mi) +230m 4:43 / km | |
| 2%
first 50 @ 7 mph next 8 @ 8 mph last 2 @ 9 mph | ||
| Weight training 15:00 [2] | |
| upper body | ||
Tuesday Nov 16 | ||
| Run 40:00 [3]5.0 mi (7:59 / mi) +160m 4:31 / km | |
| 2%, 8 mph for 1st 20
7 mph for next 20 felt a bit sluggish | ||
Monday Nov 15 | ||
| Run 1:00:00 [3]7.02 mi (8:33 / mi) +281m 4:43 / km | |
| 2.5%, 7 mph
58th minute @ 7.5 59th minute @ 8.0 | ||