Training Archive: cmpblljIn the 7 days ending 2007-03-31:
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| S | M | T | W | H | F | S | |||||||
Saturday Mar 31 | ||
| Orienteering race 1:32:19 [5]*** 12.6 mi (7:19 / mi) +480m 4:04 / km | |
| ahr:167 max:174 spiked:22/26c shoes: Low Top O-spikes | ||
| Day 1 at DVOA's Fair Hill | ||
Day 1: Blue - Splits | ||
Friday Mar 30 | ||
| Event: DVOA A-Meet (Interscholastics) | ||
Wednesday Mar 28 | ||
| Trail Running tempo 36:20 [3]5.0 mi (7:16 / mi) | |
| ahr:149 max:168 slept:7.0 weight:182lbs shoes: Montrail Hurricane Ridge | ||
| I was hoping to get out and finally explore the area labelled "Popollopen Gorge" on my Harriman map, but Anna's hospital visit took longer than I wanted it too, so late in the afternoon, I went up the hill behind the house, across the ski slope (gate is open again, for Sandhurst training, I guess), took the ridgeline trail, then back along the golf course.
2:40+ 27:40 in 6:00 - | ||
| Strength/Flexibility (Balance Board) 8:00 [1] | |
Tuesday Mar 27 | ||
| Strength/Flexibility (Balance Ball) 12:00 [1] | |
Monday Mar 26 | ||
| Running intervals 38:00 [4]4.0 mi (9:29 / mi) | |
| ahr:144 max:175 slept:6.0 weight:182lbs shoes: Brooks Adrenaline (Lititz) | ||
| Didn't get away from work as early as I would have liked, but I talked Przemek and Anna into an adventure to Round Pond. I did four turns around the loop (~1200m) at speed with 90sec RIs. P ran home. I managed to pick up the leg speed and do neg. splits, but I left the map from an old ONA that I was going to analyze while running in the car (had to park outside the gate), so I'll have to try that later. I've finally realized a use for all those old ONAs that are boxed up.
5 min warm-up 5:00 (154, recov 90) 4:55 (161, recov 91) 4:49 (170, recov 106) 4:47 (175, recov 102) 8:10 + 13:00 in 10:40 - | ||
| Strength/Flexibility (Balance Board) 10:00 [1] | |