Training Log Archive: CanadianIn the 7 days ending Aug 7, 2011:
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Sunday Aug 7, 2011 #
10 AM
Running 45:22 6.64 km (6:50 / km) +4m 6:49 / km
ahr:145 max:199 shoes: NB 801
33 minutes of easy running with a metronome set to 176 bpm (it skipped from 176 to 182) followed by 8x100m strides with full rest followed by 21 minutes of stretching.
The easy run portion of the workout I was focusing on cadence while keeping in mind the 5:08 min/km pace set out for me in Daniel's VDOT charts. I was distinctly slower.
The easy run portion of the workout I was focusing on cadence while keeping in mind the 5:08 min/km pace set out for me in Daniel's VDOT charts. I was distinctly slower.
Saturday Aug 6, 2011 #
9 AM
Orienteering intervals (O-tervals) 1:11:18 [4] 8.01 km (8:54 / km)
shoes: NB 801
O-tervals with family, Robbie and James starting at Ottawa U and using an aerial photo only drawn map of the downtown canal area. Super tricky area but I knew everything from drawing the map and setting the exercise so I focused on running speed.
Friday Aug 5, 2011 #
2 PM
Orienteering (Corridor-O) 16:04 *** 2.02 km (7:56 / km)
ahr:144 max:163 shoes: X-Talon 212s
First part of an easy session with Robbie at Lac Beauchamp. This was a short corridor at 1:5000. The woods are super nice!
Orienteering 1:00:00 [2] ** 5.0 km (12:00 / km)
shoes: X-Talon 212s
Middle type course on Beauchamp at 1:10000. Kept drifting in and out of focus... super frustrating. I'm not sure why I couldn't get into it but maybe because I've trained there so often and know the map so well?
Thursday Aug 4, 2011 #
9 PM
Running 31:08 5.73 km (5:26 / km)
ahr:151 max:166 shoes: NB 801
easy evening run to get back into regular running.
Wednesday Aug 3, 2011 #
6 PM
Running 48:28 6.32 km (7:40 / km)
ahr:140 max:169