Training Archive: speedyIn the 7 days ending 2005-04-30:
| [csv] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
|
|
|
| ||||||||||
| S | M | T | W | H | F | S | ||||||||||
Saturday Apr 30 | ||
| Event: West Point | ||
| Orienteering race 1:41:07 [4] ***** 9.2 km (10:59 / km) +595m 8:18 / km | |
| ahr:148 max:164 slept:6.0 shoes: VJ Integrator | ||
| West Point, Bull Pond, Blue course. | ||
| Orienteering race 27:22 [4] ***** 2.9 km (9:26 / km) +135m 7:39 / km | |
| ahr:155 max:163 slept:6.0 shoes: VJ Integrator | ||
| West Point, Sprint.
Complete disaster at #9. | ||
Sprint - Splits | ||
blue - Splits | ||
Friday Apr 29 | ||
| Trail-Grass Running 44:00 [2] 7.5 km (5:52 / km) +10m 5:50 / km | |
| ahr:114 max:118 slept:7.5 shoes: Salomon XA Pro 3D (2005) | ||
| Slow run. | ||
Thursday Apr 28 | ||
| Trail-Grass Running 1:05:30 [2] 13 km (5:02 / km) +15m 5:01 / km | |
| ahr:124 max:132 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run in high 2. | ||
Wednesday Apr 27 | ||
| Trail-Grass Running 51:40 [3] 10 km (5:10 / km) +10m 5:08 / km | |
| ahr:125 max:133 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Easy run. Warmup. | ||
| Track/Repeats 27:30 [4] 5.6 km (4:55 / km) | |
| ahr:140 max:161 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Repeats 4x1000 with 400m jogging. Splits every 200m.
40.6, 44.1, 43.4, 43.1, 43.7 = 3:34.9 + 3:22; 41.3, 43.7, 44.1, 44.8, 44.1 = 3:38.0 + 3:02; 41.8, 44.8, 45.3, 45.6, 43.9 = 3:41.4 + 3:11; 42.6, 44.5, 45.2, 45.6, 45.2 = 3:43.1 + 3:17; | ||
| Trail-Grass Running warm up/down 17:00 [2] 2.5 km (6:48 / km) | |
| ahr:124 max:132 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Cooldown on the way home. | ||
Tuesday Apr 26 | ||
| Trail-Grass Running 1:30:00 [3] 18 km (5:00 / km) +25m 4:58 / km | |
| ahr:126 max:141 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Longer easy run. Started slower then after 30 min. picked up speed. | ||
Monday Apr 25 | ||
| Trail-Grass Running 1:10:00 [2] 13 km (5:23 / km) +15m 5:21 / km | |
| ahr:116 max:123 slept:7.0 shoes: Salomon XA Pro 3D (2005) | ||
| Slow run. | ||
Sunday Apr 24 | ||
| Trail-Grass Running warm up/down 10:00 [2] | |
| slept:7.5 shoes: VJ Integrator | ||
| Warmup. | ||
| Orienteering race 1:25:22 [4] ***** 11 km (7:46 / km) +610m 6:05 / km | |
| ahr:152 max:167 25c slept:7.5 shoes: VJ Integrator | ||
| DVOA meet at Mt.Joy, Blue course.
Well known Valley Forge park, a lot of climb, good visibility and open woods without high grass on the fields. Was helping at the start till last minute and knew Randy's time. Mihai and Wyatt were on the course for awhile, so had the only chance to run hard and do my own race. Clem, course setter, predicted 85 min. winning time, which became my goal. After finish was surprised by winning today's blue course. Was just 22 sec. behind goal time. Good effort. | ||
| Road Running warm up/down 5:00 [2] | |
| shoes: VJ Integrator | ||
| Cooldown, then controls pick up walking for 25 min. | ||
Blue - Splits | ||