Training Log Archive: DougD

In the 7 days ending Nov 18, 2006:

1:45

0:00

Running tempo 30:00 [5]
max:160

Conconi test with Geraint
Indoors on treadmill at YMCA

Running intervals 45:39 [4] 6.0 km (7:37 / km)
ahr:144 max:157 rhr:55

12 intervals of 300m with recovery to 140HR plus warm up and cool down. slippery plowed sidewalk cnditions after 6 inches of new snow.

Running long 1:45:31 [3] 14.3 km (7:23 / km) +60m 7:14 / km
ahr:136 max:152

Home to Hawrelak Park picnic table and back.
51:30 out, 53:00 back.
Light snow falling, 2 cm on trail, slippery in places.

Orienteering race 20 [4] * 2.0 km (10 / km) +20m 10 / km
spiked:4/

Short night relay at AOA planning retreat - map memory.