Training Archive: dersuIn the 7 days ending 2008-10-11:
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| S | M | T | W | H | F | S | ||||||||||||||
Saturday Oct 11 | ||
| Jogging warm up/down 40:00 [1] 2.5 mi (16:00 / mi) | |
| shoes: Mick Joggers | ||
| Running long (trail) 1:49:00 [3] 12.2 mi (8:55 / mi) +30m 5:31 / km | |
| shoes: Mick Joggers | ||
| No huffing and puffing, but my legs felt like wood the second half. It goes to show that there are any number of ways to condition your CVS, but muscles need specific training. | ||
| Jogging (treadmill) 16:00 [1] 1.3 mi (12:18 / mi) | |
| shoes: Black/Red Free Xtrain | ||
| Swimming 10:00 [1] | |
Friday Oct 10 | ||
| bicycling 3:00:00 [1] | |
| Dropped car off at welders and went up and down the river. River is low. | ||
| C • Welders? 4 | ||
| Jogging 11:00 [1] 1.0 mi (10:59 / mi) +12m 6:35 / km | |
Thursday Oct 9 | ||
| Jogging 15:00 [1] 1.0 mi (14:59 / mi) | |
| shoes: Black/Red Free Xtrain | ||
| Weightlifting (light) 20:00 [1] | |
| Swimming 15:00 [1] | |
Wednesday Oct 8 | ||
| Jogging 28:00 [1] 2.5 mi (11:12 / mi) +20m 6:47 / km | |
| shoes: White NB 205 pair 3 | ||
| Jogging 40:00 [2] 3.5 mi (11:25 / mi) +28m 6:56 / km | |
| max:140 rhr:44 shoes: White NB 205 pair 3 | ||
| Swimming 30:00 [1] | |
Tuesday Oct 7 | ||
| Weightlifting (light) 20:00 [2] | |
| circuit | ||
| Swimming 20:00 [2] | |
| upstream against the injector | ||
| Jogging 30:00 [1] * 2.0 mi (14:59 / mi) | |
| shoes: White Waffle Racers | ||
| Jogging 30:00 [1] * 2.0 mi (14:59 / mi) | |
| shoes: White Waffle Racers | ||
| Jogging 30:00 [1] 2.0 mi (14:59 / mi) | |
| shoes: Black/Red Free Xtrain | ||
Sunday Oct 5 | ||
| Orienteering race (classic) 1:40:00 [3] *** 8 km (12:30 / km) | |
| spiked:11/14c shoes: Mick Joggers | ||
| 0-1: 444
1-2: 447 2-3: 836 3-4: 1010 4-5*: 918 5*-6: 819 6-5*-7-5*-8-9: 3058 9-10: 1105 10-11: 841 11-12: 443 12-13: 303 13-14: 203 Ghost control: When I first got to #5, I found the feature (an enormous boulder), but no control; after verifying to my satisfaction that I was in the center of the control circle, I left and found 6. Then I decided to make sure about #5, so I attacked it from the direction of 6. At this point, I decided that I must have drawn the circle in the wrong spot. After finding #7, I decided to goto #5 again, just to make sure. This time I found a control hidden in some green about 60m from the center of the control circle; it had the control code DH; since for #5 I had written the code DA, I decided that this must be it, that it was not set correctly. At the finish, I compared my control circle to the correct one, and it was way off. Control DH was not used on any of the courses. | ||