Training Archive: speedyIn the 7 days ending 2004-12-05:
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| M | T | W | H | F | S | S | |||||||
Sunday Dec 5 | ||
| Orienteering 1:32:11 [3] 8.5 km (10:51 / km) +335m 9:04 / km | |
| ahr:146 max:164 shoes: VJ Integrator | ||
| DVOA meet @ Brandywine Creek SP, DE - Blue course.
Slow at the beginning, big mistake at control #6 (time lost ~10-11 min.), then better. Lost ~1.5 min. near #12. A lot of bad route choices, hesitations near controls. | ||
Blue - Splits | ||
Saturday Dec 4 | ||
| Trail-Grass Running 1:00:18 [2] | |
| ahr:132 max:140 | ||
| Easy run, gorgeous sunny morining. | ||
Thursday Dec 2 | ||
| Trail-Grass Running 1:08:54 [2] 13.5 km (5:06 / km) | |
| ahr:126 max:132 | ||
| Slow easy run, dark and cold ... | ||
Wednesday Dec 1 | ||
| Treadmill 1:00:00 [4] 7.5 mi (7:59 / mi) | |
| ahr:143 max:159 | ||
| Incline 2.5%
6.5 mph - 5 min. (118/129); 7.0 mph - 10 min. (131/134); 7.5 mph - 10 min. (139/143); 8.0 mph - 10 min. (149/153); 8.5 mph - 5 min. (155/157); 7.0 mph - 5 min. (147/154); 6.5 mph - 4 min. (141/144); 8.0 mph - 5 min. (152/157); 8.5 mph - 4 min. (158/159); 7.0 mph - 2 min. (146/157); | ||
| Strength 45:00 [3] | |
| ahr:111 max:135 | ||
| Abs, legs, arms. | ||
Tuesday Nov 30 | ||
| Trail-Grass Running 54:38 [2] 11 km (4:58 / km) | |
| ahr:131 max:139 | ||
| Slow easy run. Started with intensity 3 which is regular for my easy runs, but due to light tiredness slowed down and cut off few hundred meters or so.
8:20, 12:44, 13:34, 13:04, 6:57. | ||
Monday Nov 29 | ||
| Trail-Grass Running 1:01:40 [3] 13 km (4:45 / km) | |
| ahr:129 max:137 | ||
| Easy run (3 loops around high school).
12:26, 4:52, 12:52, 12:46, 12:48, 5:56. | ||