Training Archive: j-manIn the 7 days ending 2005-07-24:
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| M | T | W | H | F | S | S | ||||||||||||||
Sunday Jul 24 | ||
| Event: DVOA Valley Forge Mt. Misery | ||
| Run warm up/down 10:00 [2] | |
| Orienteering race 46:40 [4]*** | |
| Mt. Misery.
Lousy race. Ran the WrongWay. | ||
Red - Splits | ||
Saturday Jul 23 | ||
| Event: QOC: Summer Short Series Annapolis Sprint | ||
| Orienteering 1:40:00 [3]**** | |
| Finally got to use my training exercise from last summer. With Boris, Dasha, Kat, and Alexei.
Did not orienteer well. Ran OK. | ||
Friday Jul 22 | ||
| Run 46:30 [2]** 4.8 mi (9:40 / mi) | |
| ahr:122 max:142 shoes: Asics | ||
Thursday Jul 21 | ||
| Run 5:35 [2]0.75 mi (7:27 / mi) | |
| ahr:130 max:140 shoes: Adidas | ||
| to gym | ||
| Cross Training 20:00 [4] | |
| ahr:152 max:165 | ||
| level 12 hills
406 calories | ||
| Bike 20:00 [2]7.5 mi (2:39 / mi) | |
| max:135 | ||
| Ok - this time it was 7.5 miles. What is up with that?
level 12 hills @ 95-100 rpm | ||
| C • 9 | ||
| Rowing Machine 20:00 [3]4.8 km (4:10 / km) | |
| ahr:146 max:159 | ||
| 2:05 to 2:08
22 spm | ||
Wednesday Jul 20 | ||
| Run 51:07 [3]7.0 mi (7:17 / mi) | |
| shoes: Adidas | ||
| To Girard Avenue (almost.)
Out in 25:00, so back in 26:07 | ||
Tuesday Jul 19 | ||
| Run 32:00 [2]3.2 mi (10:00 / mi) | |
| shoes: Adidas | ||
| 4 loops with some wiggles. | ||
Monday Jul 18 | ||
| Run 6:00 [2]0.75 mi (7:59 / mi) | |
| shoes: Adidas | ||
| to gym | ||
| Weight training 45:00 [3] | |
| Everything. Felt stronger all over than last week.
3x20 lunges @ 30. 4x20 leg press to 215 (left IT felt achy during those two, but not afterwards) through 90 on glutes and anti-glutes through 150 on flys | ||
| Bike 25:00 [3]9.0 mi (2:47 / mi) | |
| Level 12 hills
This is sketchy since last time I did exaclty the same distance (9.0) but this time I was cranking faster... does that make sense. | ||
| C • bike trainers 2 | ||
| Cross Training 20:00 [4] | |
| max:161 | ||
| level 12 hills
390 calories | ||
| Run 6:00 [2]0.75 mi (7:59 / mi) | |
| shoes: Adidas | ||
| from gym | ||