Training Archive: orienteeringTimIn the 7 days ending 2007-10-13:
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| S | M | T | W | H | F | S | |||||||
Friday Oct 12 | ||
| running (grass dam<>lpss run) 19:01 [4]4.4 km (4:19 / km) +40m 4:08 / km | |
| slept:4.0 shoes: New Balance RC135FR | ||
| lpss x-country run training
grass dam<>lpss run @ shing mun reservior @ 1615 lpss>grass gate:(uphill) 11'02" [2.2km] grass gate>lpss:(downhill) 7'58" [2.2km] grass dam<>lpss run total: 19'01" [4.4km] | ||
Wednesday Oct 10 | ||
| running long (big-lap run) 37:00 [4]7 km (5:17 / km) | |
| slept:4.0 (injured) shoes: Mizuno | ||
| SOC training
big-lap run+"hide&seek" @ Kolwoon Park @ 1930 warm up [soc→kln park] 2' big-lap run [big loop(1.8km) x~4] >1 8'57" >2 18'18" +9'21" >3 28'22" +10'03" >total 37'00" +8'38" [7km] "hide&seek": 10'00" total: 47'00" [7.0km] Intensity of big-lap run: 3.5... not so heavy... | ||
| running intervals 10:00 [5] | |
| (injured) shoes: Mizuno | ||
Monday Oct 8 | ||
| running (25laps round-school run) 30:46 [4]5 km (6:09 / km) +75m 5:43 / km | |
| slept:3.5 shoes: Mizuno | ||
| lpss x-country run training
25laps round-school run @ lpss @ 1600 25laps round-school run[200m/lap] [5km] >1 0'52" >2 0'54" >3 1'01" >4 1'05" >5 1'03" >6 1'06" >7 1'08" >8 1'11" >9 1'10" >10 1'16" >11+12 2'32" >13 1'20" >14 1'21" >15 1'17" >16 1'18" >17 1'19" >18 1'26" >19 1'18" >20 1'16" >21 1'23" >22 1'17" >23 1'25" >24 1'22" >25 1'15" 25laps round-school run total: 30'46" [5km] cool down[2laps] 3'25" [0.4km] total: 34'11" [5.4km] | ||
| running warm up/down (cool down) 3:25 [1]0.4 km (8:32 / km) +6m 7:57 / km | |
| shoes: Mizuno | ||