Training Log Archive: bpyanIn the 7 days ending May 18, 2009:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
|
| ||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | |||||||
Monday May 18, 2009 #
running warm up/down 5:00 [2] 0.7 mi (7:08 / mi)
slept:5.0
my legs were tired....and mentally tired as well..
running long 1:02:10 [4] 13.55 km (4:35 / km) +90m 4:26 / km
quad > burke-gilman > fremont > queen anne > around lake union > university bridge > burke-gilman > red square
they kept accelerating....and i couldnt keep up with the fastest ones at the 6-7 mile point...
3 min stuck at intersections..
running warm up/down 5:00 [2] 0.5 mi (10:00 / mi)
Sunday May 17, 2009 #
Orienteering race 1:36:37 [4] *** 12.4 km (7:48 / km) +230m 7:08 / km
spiked:25/25c
Didnt warm up enough and was very slow in the beginning.....especially obvious when erin passed me and i couldnt even use any power in my legs.....i started gaining speed after about 1/3 of the course....
still got lots of hesitation, and quite a few major mistakes...
but overall, i felt it smoother (maybe because the terrain was fast and easier)...and i would treat it as a good run...not great/not good enough when i check results...
winning time is 71:39...i think 10-15min is lost due to pure running...
Saturday May 16, 2009 #
Orienteering race (Middle) 46:53 [4] *** 4.5 km (10:25 / km) +145m 8:58 / km
17c slept:5.0 shoes: INOV Mudclaw 'O' 330
Not enough sleep...
Did a very horrible run....mistake after mistake...I even made a 180degree error!!! ...very slow finish at the end...
winning time: 26:57
Orienteering race (Sprint) 14:06 [5] *** 2.5 km (5:38 / km) +50m 5:08 / km
16c shoes: INOV Mudclaw 'O' 330
Pretty much all fast running,
made a one-minute mistake....
felt much better than the middles in the morning and was pretty satisfied with my performance....
but still not good enough when seeing a winning time of 11:29...and with a bunch of ppl ahead of me...
Friday May 15, 2009 #
Note
slept:5.0
Thursday May 14, 2009 #
running long 55:00 [3] 7.4 mi (7:26 / mi) +100m 7:08 / mi
slept:5.0
ran from home, down to burke-gilman to stone way, up to green lake, farther loop...and back via greek row to the quad...
Had 3.5min stuck at intersections....so if i minus those out....i'll be under 7min/mile...:p
Now after the run, I have 30min to pack....
running warm up/down 5:00 [2] 0.55 mi (9:06 / mi)
Wednesday May 13, 2009 #
running warm up/down 9:00 [3] 1.15 mi (7:50 / mi)
slept:7.0
ran from home to the IMA via Burke-Gilman
running tempo (map reading) 30:00 [4] 4.0 mi (7:30 / mi)
Read the West Point 09 Blue Long Map @ Lake Popolopen....was mentally difficult to read...and it took me 25min to complete reading the course....and i am sure i missed many details on the way.....difficult to keep the speed while steadying myself to read...
pushed myself faster in the last min.
running warm up/down 11:00 [3] 1.35 mi (8:09 / mi)
Tuesday May 12, 2009 #
running warm up/down 15:00 [2] 3.3 km (4:33 / km) +75m 4:05 / km
slept:5.0
muscles were pretty weak the whole day...
warm up jog after class from home to the quad and then up to roosevelt high
running intervals 32:16 [4] 6.0 km (5:23 / km)
with 3 min recovery jogging rest in between....
maybe i didnt hv enough guts to push it all out...
2'48>2'51>2'47>2'41>2'40>2'42
but i managed to run the 800m as fast as i "could"
running warm up/down 12:00 [2] 2.4 km (5:00 / km) +30m 4:42 / km