Training Archive: speedy

In the 7 days ending 2004-10-02:

[csv]

2:10

0:00

Saturday Oct 2
	Orienteering 2:10:50 [3]10.17 km (12:52 / km) +470m 10:27 / km

	DVOA A-meet at Harriman State Park, NY. Hogencamp Mountain. Ran for the first time at that map, did not know what to expect but remembered Sebaco beach area. So, was slow and careful at the beginning. Later, on the way to #10 found myself lost but succeeded to make it. Huge disaster on the way to #12, lost at least 20 min. Then was OK.

	Blue - Splits
Thursday Sep 30
	Trail-Grass Running 51:14 [3]10.5 km (4:53 / km) +0m 4:53 / km

	Easy run in low 3 intensity. 12:15, 2:18, 7:48, 6:03, 2:46, 7:22, 7:11, 4:51, 0:39.
Wednesday Sep 29
	Trail-Grass Running 49:03 [3]10.5 km (4:40 / km) +0m 4:40 / km

	Easy run in high 3 intensity. 12:02, 2:14, 7:29, 5:43, 2:36, 5:10, 1:52, 6:56, 4:26, 0:36.
Tuesday Sep 28
	Treadmill 45:00 [3]5.2 mi (8:39 / mi) +0m 5:23 / km

	Easy run at steady speed 7mph with variable incline: 1 x (3% - 5 min + 5% - 5 min); 2 x (3% - 5 min + 7% - 5 min); 1 x (3% - 5 min + 5% - 5 min); 1 x (3% - 5 min).
	Strength 50:00 [3]

	Abs, legs, arms.
Sunday Sep 26
	Orienteering 1:25:03 [3]7.2 km (11:49 / km) +265m 9:59 / km

	DVOA meet at Camp Horseshoe.

	Red - Splits