Training Log Archive: dersu

In the 7 days ending May 7, 2009:

2:08

0:00

Event: GRCP 5k & 10k Trail Run VI

Jogging warm up/down (treadmill) 10:00 [1] 0.75 mi (13:20 / mi) +10m 12:48 / mi
shoes: White NB 205 pair 3

Running (treadmill) 24:00 [2] 2.5 mi (9:36 / mi) +12m 9:28 / mi
ahr:130 shoes: White NB 205 pair 3

Jogging warm up/down 25:00 [2] 2.0 mi (12:30 / mi) +30m 11:57 / mi
shoes: White Waffle Racers

Running race (trail) 22:30 [4] 5.0 km (4:30 / km) +156m 3:54 / km
shoes: White Waffle Racers

Orienteering 30:00 [3] ** 2.0 km (15:00 / km) +60m 13:03 / km
shoes: Mick Joggers

Jogging warm up/down (track) 20:00 [1] 1.6 mi (12:30 / mi)
shoes: White Waffle Racers

Running (track) 2:00 [3] 0.4 mi (5:00 / mi)
shoes: White Waffle Racers

a few drills

Weightlifting (light) 15:00 [3]

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