Training Archive: vmeyerIn the 7 days ending 2006-04-30:
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| M | T | W | H | F | S | S | |||||||
Sunday Apr 30 | ||
| Orienteering race (EMPO Long Green Y) 1:35:05 [5]*** 7.61 km (12:30 / km) +240m 10:48 / km | |
| slept:4.0 shoes: Silva K80 | ||
| Much better race today. Route choices favored my increased fitness level - lots of trail runs. Had only one time when I aimed for a trail to the south and ended up on the one to the east. Need to work on this - same issue last weekend.
Very enjoyable weekend in EMPO land. Enjoyed the courses (well mostly), and had a ball working the finish with Nancy and J-J. Oh, and I was 2nd today. Yeah!! Now, if we could only get Peggy to carry Max around on her course. | ||
Green Y Long - Splits | ||
Saturday Apr 29 | ||
| Event: US Short and Long Championships | ||
| Orienteering race (EMPO US Short Green Y) 48:49 [4]*** 3.07 km (15:54 / km) +95m 13:46 / km | |
| slept:7.0 shoes: Jalas Black FLX | ||
| With Peggy D in the field, it was a race for places 2-4 for the rest of us fairly well matched F45s. However, I didn't represent very well, and secured the 4th position with large mistakes on #3 & #9. And if Nancy K or Donna F had run Green instead of Blue, I would have been 6th...
After reviewing my race with PG, with Sandy offering over the shoulder support, I regained a bit of my recently acquired confidence and looked forward to the next day - the US Long Championsips... | ||
Green Y Short - Splits | ||
Friday Apr 28 | ||
| Note | |
| weight:174lbs | ||
| A total rest day for me. Slept an hour later, and after flying to Albany, I planted myself at the meet site and rested. I read a trashy book, had a nap in my car, and sat out in the 60 degree sunshine. Oh, and I had lunch at Steward's - a fine day indeed! | ||
Thursday Apr 27 | ||
| Boot Camp 1:05:00 [3] | |
| slept:5.0 shoes: Saucony 7 - Banana 1 | ||
| Another good day since we were in constant motion - long sleeve shirt today since I was chilly yesterday at the same 46 degrees. Ran .6 warmup, followed by stretching, then JJ & calf raises in sets. Pulsing squats and partner resistant step-ups. Then lunges with partner lunging at the same time but holding the band behind for resistance. Mountain climbers and partner running with resitance band. That kind of stuff. | ||
Wednesday Apr 26 | ||
| Running 49:00 [3]5.1 mi (9:36 / mi) | |
| slept:7.0 weight:175lbs shoes: Saucony 7 - Banana 2 | ||
| BC run - no stopping - yeah!! When they announced that it was going to be a long run, I asked if that meant long run & all that stopping crap, or just a long run...
Pressed the others to get the whole 5 miles in, and we had to haul on the way back since we were a little slow going out. It was a good run, and I know for sure that I am off the hook for tonight. Splits 526 1012 459 500 441 440 424 410 420 | ||
| Boot Camp 15:00 [1] | |
| shoes: Saucony 7 - Banana 2 | ||
| .4 mile warmup and stretching before the run. | ||
Tuesday Apr 25 | ||
| Boot Camp 1:00:00 [3] | |
| slept:7.0 weight:177lbs shoes: Saucony 7 - Banana 1 | ||
| Two hour nap after work yesterday and slept well last night. More tired this morning though - the usual pattern...
Breathing an issue today with the sprinting & other cardio stuff we did. Had to actually walk a little. Burpees, MC, BS, JJ, leg lifts, sprinting, butt kicks, high stepping, side shuffle, squats, and more. A Ranger Run - about .75 miles. | ||
| Note | |
| Mowed the lawn after work. Now it actually looks like I did some yard work. | ||
| Note | |
| Maps for last weekend are under the log for each day. | ||
Monday Apr 24 | ||
| Boot Camp 1:00:00 [2] | |
| slept:3.0 weight:178lbs shoes: Saucony 7 - Banana 2 | ||
| In just before midnight last night. Slept a little in the car then couldn't sleep when I went to bed around 1230...
Alarm woke us at 5:20, and I didn't have any problem getting out of bed. Session was okay - Bobby was the only instructor & he does too much swaying and swinging type stuff. Did do lots of JJ, Mountain Climbers, jogging & sprinting, pushup (some), situps (some). Probably just right for today since I am pooped. | ||