Training Log Archive: dersu

In the 7 days ending May 4, 2009:

2:08

0:00

Jogging 40:00 [1] 3.0 mi (13:20 / mi) +50m 12:41 / mi

Jogging warm up/down (treadmill) 11:30 [1] 1.0 mi (11:30 / mi) +8m 11:13 / mi
shoes: White NB 205 pair 3

Running (treadmill) 28:30 [2] 3.0 mi (9:30 / mi) +40m 9:07 / mi
ahr:140 max:160 shoes: White NB 205 pair 3

Swimming 10:00 [3]

Jogging 23:00 [1] 2.0 mi (11:30 / mi)

Note

First time I've gone a week w/o orienteering in 2009.

Event: SMOC Silver Lake

Jogging (trail) 50:00 [1] ** 4.0 mi (12:30 / mi) +66m 11:53 / mi
ahr:123 max:143 shoes: Mick Joggers

Jogging 45:00 [1] 4.0 mi (11:15 / mi)
shoes: Free 3.0 13

Running hills (fartlek) 20:00 [3] 2.0 mi (10:00 / mi) +50m 9:17 / mi
shoes: Hallo'en Waffle Racers

Weightlifting (medium) 10:00 [3]

Swimming 15:00 [1]

Jogging 12:00 [1] 1.0 mi (12:00 / mi)

Jogging 1:00:00 [1] * 5.5 mi (10:55 / mi)
shoes: Free 3.0 13

Jogging warm up/down 35:00 [1] 3.04 mi (11:31 / mi)
shoes: White NB 205 pair 1

Running intervals (treadmill) 21:20 [4] 2.8 mi (7:37 / mi)
ahr:160 max:179 shoes: White NB 205 pair 1

including 4x800m at 5k pace

Running 50:00 [2] 5.5 mi (9:05 / mi)
shoes: Hallo'en Waffle Racers

progression

Jogging 35:00 [1] 3.3 mi (10:36 / mi)
shoes: White NB 205 pair 3

Jogging warm up/down 40:00 [2] * 4.0 mi (10:00 / mi) +150m 8:57 / mi
shoes: White Waffle Racers

Running hills (fartlek) 27:30 [4] 6.0 km (4:35 / km) +250m 3:48 / km
ahr:151 max:182 shoes: White Waffle Racers

including 3 x dark side.
(Didn't hit the times (or the HR) that I did a month ago)

Jogging 25:00 [1] 2.0 mi (12:30 / mi) +20m 12:07 / mi
shoes: Free 3.0 13

Jogging warm up/down (track) 35:00 [1] 3.0 mi (11:40 / mi)
shoes: Hallo'en Waffle Racers

Running (track) 5:00 [4] 1.0 mi (5:00 / mi)
shoes: Fancy spikes

drills and sprints

Weightlifting (medium) 10:00 [3]

something new