Training Archive: dersuIn the 7 days ending 2008-01-20:
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| M | T | W | H | F | S | S | |||||||||||
Sunday Jan 20 | ||
| Weightlifting 30:00 [2] | |
| slept:6.5 | ||
| Orienteering race 1:19:58 [4]*** 8.3 km (9:38 / km) +165m 8:46 / km | |
| spiked:8/11c | ||
| GNC day 2 Red Started off by blowing the first two controls big time. Calmed down after that and only made a few small error after that.
Course was not very exciting in the middle part; seemed more like a sprint than a classic. Pulled a muscle behind my knee. | ||
Day 2 Red - Splits | ||
Saturday Jan 19 | ||
| Event: Georgia Navigator Cup | ||
| Jogging hills 30:00 [2]* | |
| slept:6.0 shoes: Black/Red Free Xtrain | ||
| Early morning workout to get the rust off after 3 days no running. Got tangled in kudzu. | ||
| Orienteering race 1:28:23 [3]*** 7.6 km (11:38 / km) +216m 10:11 / km | |
| spiked:11/14c shoes: Black Puma XC spikeless | ||
| GNC day1 Red course After another 3 hours of driving, we arrived just as they were taking down the starts, but
we were able to start right away. Only one major error; I ran off the map at #9. My legs were just too cold for running. Despite the freezing rain, it was a lot of fun. My braced ankle held up well. Had some blurry vision near the end due to unexplained blood in the eye. | ||
| Swimming 45:00 [1] | |
| Had the motel pool to myself. | ||
Day 1 Red - Splits | ||
Friday Jan 18 | ||
| Swimming 15:00 [1] | |
| slept:6.0 weight:178lbs | ||
| relaxing in motel pool after 8 hours of driving | ||
Tuesday Jan 15 | ||
| Jogging warm up/down 40:00 [1]* 3.0 mi (13:19 / mi) | |
| slept:6.5 weight:178lbs shoes: White Waffle Racers | ||
| Running intervals 25:00 [3]1.5 mi (16:39 / mi) | |
| shoes: White Waffle Racers | ||
|
At the indoor track. 5x200 (41,40,37,35,33) with walking rests ranging from 3 minutes to 8 minutes. I had meant to do more and slower with not so much rest, but the track was so crowded with widebodies (baseball team?) that it was very difficult to find a window of opportunity to fit in a lap. I am not sure that this workout accomplished anything besides irritating my ankle. | ||
Monday Jan 14 | ||
| Jogging warm up/down (Treadmill) 15:00 [1]1.3 mi (11:32 / mi) | |
| weight:179lbs shoes: Green Kangaroos | ||
| Running intervals (Treadmill) 23:00 [4]3.7 mi (6:13 / mi) | |
| shoes: Green Kangaroos | ||
|
4x1k in 4:15 with 90s walking rests | ||
| Swimming 30:00 [1] | |
|
with noodle since upper body is very sore from much falling at Pontiac Lake on saturday | ||