Training Archive: j-manIn the 7 days ending 2005-09-11:
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| M | T | W | H | F | S | S | ||||||||||
Sunday Sep 11 | ||
| Orienteering race 3:03:50 [3]**** 19 km (9:41 / km) +400m 8:45 / km | |
| shoes: VJ Spikes | ||
| Mega | ||
THE MEGA - Splits | ||
Saturday Sep 10 | ||
| Event: 2005 Sprint Series Finals | ||
| Run warm up/down 20:00 [2]2.0 mi (10:00 / mi) | |
| shoes: VJ Spikes | ||
| before, between, and after sprints. | ||
| Orienteering race 19:34 [4]**** 2.8 km (6:59 / km) | |
| shoes: VJ Spikes | ||
| Sprint #1 | ||
| Orienteering race 18:14 [4]**** 2.8 km (6:31 / km) | |
| shoes: VJ Spikes | ||
| Sprint #2 | ||
| Orienteering race 17:25 [4]**** 2.8 km (6:13 / km) | |
| shoes: VJ Spikes | ||
| Sprint #3 | ||
| Orienteering warm up/down 15:00 [2]** 1.5 mi (10:00 / mi) | |
| shoes: VJ Spikes | ||
| picked up a few controls after sprint | ||
Round 3 - The Finals! - Splits | ||
Round 1 Men's Heat 1&2 - Splits | ||
Round 2 Men's Heat 1&2 - Splits | ||
Thursday Sep 8 | ||
| Run warm up/down 6:30 [2]0.75 mi (8:39 / mi) | |
| ahr:116 max:129 shoes: Asics | ||
| to gym | ||
| Weight training 11:00 [2] | |
| ahr:100 max:129 | ||
| Quick, light upper body.
For some reason I thought it would be desirable to be slighly tight in the upper body Saturday. | ||
| Cross Training 20:00 [3] | |
| ahr:143 max:155 | ||
| Did level 14 (new machine) random.
Still getting used to these things. The heavy resistance seems too heavy, light too light, and the overall motion too loose. Complainer, eh? | ||
| Bike 15:00 [2]5.2 mi (2:53 / mi) | |
| max:140 | ||
| level 12 hills
Got up to 150 rpm - that is really spinning! | ||
Wednesday Sep 7 | ||
| Run 1:00:00 [3]7.5 mi (7:59 / mi) | |
| ahr:132 max:148 shoes: Adidas | ||
Tuesday Sep 6 | ||
| Run warm up/down 6:30 [2]0.75 mi (8:39 / mi) | |
| shoes: Adidas | ||
| to gym | ||
| Run 30:00 [3]3.5 mi (8:34 / mi) +112m 4:51 / km | |
| ahr:140 max:148 shoes: Asics | ||
| 2%, 7 mph | ||
| Run intervals 15:00 [4]2.0 mi (7:30 / mi) | |
| ahr:147 max:174 shoes: Asics | ||
| Short intervals, .5%
2 minute warmup @ 6 mph 1 minute on @ 10 mph, 1 minute @ 6mph recovery 5th interval was @ 12 mph | ||
Monday Sep 5 | ||
| Orienteering race 10:58 [4]*** 2.5 km (4:23 / km) +50m 3:59 / km | |
| shoes: Spikeless VJs | ||
| Birthday sprint.
Calves re-aggravated - probably due to pounding the downhills again. May have been better to run in running shoes. | ||
| Orienteering 16:30 [2]*** 2.5 km (6:36 / km) +50m 6:00 / km | |
| shoes: Spikeless VJs | ||
| Re-run, jogging with Dasha. Didn't think it wise to pound the calves again (I think this was a wise choice.)
Time includes drinking. | ||