Training Archive: speedyIn the 7 days ending 2004-12-12:
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| M | T | W | H | F | S | S | ||||||||
Sunday Dec 12 | ||
| Orienteering 12:59 [4] 1.95 km (6:39 / km) +40m 6:02 / km | |
| ahr:158 max:167 shoes: VJ Integrator | ||
| DVOA meet, Iron Hill, sprint. | ||
| Orienteering 41:06 [4] 6.1 km (6:44 / km) +135m 6:04 / km | |
| ahr:152 max:162 shoes: VJ Integrator | ||
| DVOA meet, Iron Hill, red course. | ||
| Trail-Grass Running 24:30 [2] 3 km (8:10 / km) +135m 6:40 / km | |
| shoes: VJ Integrator | ||
| Jogging at Fair Hill with Wyatt. | ||
| Trail-Grass Running 10:00 [2] | |
| shoes: VJ Integrator | ||
| Warmup before sprint at Iron Hill. | ||
SPRINT - Splits | ||
Red - Splits | ||
Saturday Dec 11 | ||
| Trail-Grass Running 1:08:47 [3] 14 km (4:55 / km) | |
| ahr:131 max:138 shoes: Salomon XA Comp | ||
| Easy run in the morning. | ||
| Orienteering 56:30 [2] 6.25 km (9:02 / km) +70m 8:34 / km | |
| ahr:127 max:142 shoes: Salomon XA Comp | ||
| Valey Forge - Fatlands: red course rerun with Wyatt. | ||
| Orienteering 1:00:53 [2] 6.25 km (9:44 / km) +75m 9:11 / km | |
| ahr:120 max:143 shoes: Salomon XA Comp | ||
| Valley Forge - Fatlands: red course rerun backward. | ||
Wednesday Dec 8 | ||
| Trail-Grass Running 1:07:26 [2] 13 km (5:11 / km) | |
| ahr:127 max:135 shoes: Salomon XA Comp | ||
| Slow easy run includes 3.95 HS loops.
09:02 (121/128) 13:10 (125/129) 13:12 (127/134) 13:11 (129/133) 12:25 (130/135) 06:27 (128/133) | ||
Tuesday Dec 7 | ||
| Treadmill 45:00 [3] 5.25 mi (8:34 / mi) | |
| ahr:140 max:157 slept:6.5 shoes: Saucony Grid | ||
| Easy run at 3%:
6.5 mph - 5 min. (119/129) 7.0 mph -10 min. (130/136) 7.5 mph -10 min. (144/152) 8.0 mph - 5 min. (154/157) 7.0 mph - 5 min. (150/154) 6.5 mph - 5 min. (146/149) 6.0 mph - 5 min. (140/146) | ||
| Strength 35:00 [3] | |
| ahr:114 max:141 | ||
| Abs, legs, arms. | ||
Monday Dec 6 | ||
| Trail-Grass Running 1:51:00 [2] 20.7 km (5:22 / km) | |
| ahr:125 max:133 shoes: Salomon XA Comp | ||
| Slow easy run.
Didn't plan to do long run ... but the weather was so nice. Ran 7 loops around High school territory. 9:03, 13:35, 13:34, 13:25, 13:33, 13:10, 13:27, 13:35, 7:39. | ||