Training Archive: WileyKyO-TIn the 7 days ending 2007-03-31:
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| S | M | T | W | H | F | S | |||||||||||||
Saturday Mar 31 | ||
| Competition O-Course race 1:24:11 [3] ***** 5.89 km (14:18 / km) +240m 11:52 / km | |
| shoes: New Balance 478 | ||
| I got lost or had errors on about half of my points--I've done worse, but it was not a good race. | ||
| Competition O-Course race 20:28 [4] *** 2.7 mi (7:35 / mi) +60m 4:24 / km | |
| shoes: New Balance 478 | ||
| Sprint Course--I felt good and did pretty well considering my last course, but I still sucked compared to other runners. | ||
Sprint - Splits | ||
Day 1, Green X - Splits | ||
Day 2, Green X - Splits | ||
Friday Mar 30 | ||
| Running 20:00 [4] 2.7 mi (7:24 / mi) | |
| shoes: New Balance 478 | ||
| ACU run to Washington Gate + run back | ||
Thursday Mar 29 | ||
| Running 10:01 [5] 1.25 mi (8:01 / mi) | |
| shoes: New Balance 478 | ||
| 5 400m sprints between 1:05 and 1:18, 3 against wind and 2 with wind and 1 minute between each sprint. | ||
| Pushups/Situps 36:13 [4] | |
| shoes: New Balance 478 | ||
| 3x40's abs
2x25 pushups 4x20 pushups | ||
| Running 17:14 [2] 2.12 mi (8:07 / mi) | |
| shoes: New Balance 478 | ||
| Running with my roommate | ||
Wednesday Mar 28 | ||
| Pushups/Situps 22:00 [3] | |
| shoes: New Balance 478 | ||
| Pushups in sets of:
20 15 40 10 30 17 20 Situps in sets of: 20 40 20 and 100 flutterkicks | ||
| Trail Running 30:31 [2] 2.58 mi (11:49 / mi) | |
| shoes: New Balance 478 | ||
| Jogged with two other orienteers to re-mark two points on a permanent course. | ||
| Running 40:38 [4] 6.0 mi (6:45 / mi) | |
| shoes: New Balance 478 | ||
| Started out slow and sped up, run was mostly downhill | ||
Tuesday Mar 27 | ||
| Running 1:36:09 [4] 13.44 mi (7:09 / mi) | |
| shoes: New Balance 478 | ||
| Bear Mt. Bridge with South Dock extension...see last week. Pushups and Situps not included in the run this time. | ||
| Pushups/Situps 21:00 [3] | |
| shoes: New Balance 478 | ||
| 3x25 pushups
2x40's abs 25 pushups | ||
| Swimming 22:47 [2] | |
| First swim in two weeks, reviewed skills such as:
Bob and Travel Swimming underwater Treading Water Floating on stomach or back And swam each of the four basic strokes | ||
Monday Mar 26 | ||
| Pushups/Situps 20:00 [4] | |
| shoes: New Balance 478 | ||
| 200 pushups and 200 situps each, in the following order:
35, 30, 25, 20, 15, 10, 5, 10, 15, 20, 15 (doing the same number of pushups and situps in each set) | ||
| Running 12:17 [4] 1.5 mi (8:10 / mi) | |
| shoes: New Balance 478 | ||
| 6x400 meter sprints each between 1:07 and 1:17, with 1 minute rest (five minutes total) between each 400m. | ||
| Pushups/Situps 33:13 [3] | |
| shoes: New Balance 478 | ||
| Quick rest after sprints followed by:
2x40's abs 5x25 pushups | ||
Sunday Mar 25 | ||
| Cross Training 31:30 [4] 2.0 mi (15:44 / mi) | |
| shoes: New Balance 478 | ||
| 1. APFT Situps: 72
2. Run from APFT start to far APFT turnaround 3. 30's abs 4. Run from far APFT turnaround to 1 mile mark 5. APFT Pushups: 55 6. Run from 1 mile mark to far APFT turnaround 7. 30's abs 8. Run to APFT finish Situps (#'s 1, 3, 7) took total of 15:18 Pushups (#5) took 2:00 Running (#'s 2, 4, 6, 8) took total of 14:12 Good workout, felt loading effect of pushups and situps on short runs | ||