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Training Archive: speedy

In the 7 days ending 2005-07-24:

activity # timemileskm+m
  Trail-Grass Running9 7:41:15 57.01(8:05) 91.75(5:01) 40
  Orienteering1 50:50 3.29(15:26) 5.3(9:35) 250
  Track/Intervals1 13:55 1.74(7:59) 2.8(4:58)
  Total11 8:46:00 62.04(8:28) 99.85(5:16) 290
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MTWHFSS

Sunday Jul 24

Event: DVOA Valley Forge Mt. Misery
 
Orienteering race 50:50 [3] **** 5.3 km (9:35 / km) +250m 7:46 / km
ahr:151 max:160 slept:7.0 shoes: VJ Integrator 2005
DVOA meet at Valley Forge Mt. Misery. Missed #3, but punched #12 twice:))

Red - Splits

Red - Splits

Saturday Jul 23

Event: QOC: Summer Short Series Annapolis Sprint
 
Trail-Grass Running (Morning) 1:03:30 [3] 13 km (4:53 / km)
ahr:133 max:165 slept:8.0 shoes: Salomon XA Pro 3D (2005)
Easy run w/strides (5 x (~33sec w/1:30 rest)).
Lap Time Lap Time HR Max Avg Min
1. 0:10:25.0 0:10:25.0 120 126
2. 0:21:47.4 0:11:22.4 129 133
3. 0:31:30.2 0:09:42.8 132 135
4. 0:41:15.1 0:09:44.9 133 138

---vvv--- Strides ---vvv---
1. 00:32.7 155 153 146 135
R. 01:32.3 131 155 141 130
2. 00:32.9 154 154 147 131
R. 01:31.6 134 159 146 134
3. 00:32.5 164 160 148 134
R. 01:29.0 142 164 151 142
4. 00:32.8 159 159 153 142
R. 01:28.1 146 162 153 144
5. 00:32.3 164 159 155 147
R. 01:29.1 143 165 155 144
---^^^ Strides ---^^^---

5. 0:53:40.5 0:02:12.1 139 143 141 138
6. 0:58:12.1 0:04:31.6 139 144 141 137
7. 1:03:30.5 0:05:18.4 143 144 141 139

Friday Jul 22

Trail-Grass Running 42:30 [3] 8.5 km (5:00 / km)
ahr:122 max:132 slept:7.0 shoes: Salomon XA Pro 3D (2005)
Shorter easy run. +30C, 54%.

10:19.7, 21:24.1 (11:04.4), 27:53.5 (06:29.4), 34:04.3 (06:10.8), 37:34.5 (03:30.2), 42:30.4 (04:55.9).
C • He's back... 2

Thursday Jul 21

Trail-Grass Running (Morning) 30:00 [2] 6 km (5:00 / km)
ahr:117 max:125 slept:7.0 shoes: Saucony Grid
Easy run. +25C, 71%.

06:24.3, 09:30.1 (03:05.8), 20:48.7 (11:18.6), 24:35.8 (03:47.1), 30:00.6 (05:24.8).
Trail-Grass Running warm up/down 55:00 [2] 10.5 km (5:14 / km)
ahr:122 max:132 slept:7.0 shoes: Saucony Grid
Warmup: 38:00 (HR 122 avg/132 max).
Cooldown: 17:00 (HR 133 avg/139 max).
Track/Intervals intervals 13:55 [4] 2.8 km (4:58 / km)
ahr:140 max:164 slept:7.0 shoes: Saucony Grid
Intervals 2x(2x200m + 1x400m w/200m jog), +32, ~50%. My first speed work in the last 2 month.
Splits every 200m:
Lap Lap Time HR Max Avg Min Dist min/km
1. 00:35.8 150 150 134 112 200 2:59
R. 01:29.1 119 150 132 119 200 7:25
2. 00:36.1 155 155 139 119 200 3:00
R. 01:28.2 122 156 134 122 200 7:21
3. 00:37.7 156 156 142 122 200 3:08
3. 00:38.1 159 160 159 157 200 3:10
3. 01:15.8 (400m total time)
R. 01:26.5 127 156 138 126 200 7:12
4. 00:35.9 158 158 145 127 200 2:59
R. 01:37.0 123 158 137 122 200 8:05
5. 00:35.8 158 158 142 123 200 2:59
R. 01:32.9 129 159 141 128 200 7:44
6. 00:38.1 160 160 147 129 200 3:10
6. 00:37.8 145 164 163 161 200 3:09
6. 01:15.9 (400m total time)
R. 01:27.2 123 156 137 124 200 7:16

Wednesday Jul 20

Trail-Grass Running (Morning) 34:00 [3] 6.7 km (5:04 / km)
ahr:122 max:133 slept:7.0 shoes: Saucony Grid
Easy run. + 26C, 77%

06:24.2, 09:22.3 (02:58.1), 17:22.2 (07:59.9), 25:11.6 (07:49.4), 28:52.4 (03:40.8), 34:00.6 (05:08.2)
Trail-Grass Running 1:28:15 [3] 17.5 km (5:03 / km) +20m 5:01 / km
ahr:130 max:142 slept:7.0 shoes: Saucony Grid
Longer easy run. +32C, 44%.

0:08:12.1, 0:23:57.8 (15:45.7), 0:30:59.3 (07:01.5), 0:43:59.5 (13:00.2), 0:54:40.8 (10:41.3), 1:03:49.5 (09:08.7), 1:14:12.1 (10:22.6), 1:23:25.5 (09:13.4), 1:28:15.7 (04:50.2).

Tuesday Jul 19

Trail-Grass Running (Tempo) 57:00 [3] 11.5 km (4:57 / km) +10m 4:56 / km
ahr:133 max:146 slept:6.5 shoes: Saucony Grid
More tempo like run than easy. +30C, 74% (feels like +36C).

06:25.4, 10:39.8 (04:14.4), 21:56.0 (11:16.2), 31:17.0 (09:21.0), 42:08.3 (10:51.3), 52:03.2 (09:54.9), 57:00.8 (04:57.6).

Monday Jul 18

Trail-Grass Running (Morning) 33:00 [3] 6.55 km (5:02 / km)
ahr:125 max:135 slept:6.5 shoes: Saucony Grid
Happy "21st" Birthday morning run:)) Muggy and hot even in the morning.
C • You're very mature for your age ;) 3
Trail-Grass Running 58:00 [3] 11.5 km (5:03 / km) +10m 5:01 / km
ahr:128 max:137 slept:6.5 shoes: Saucony Grid
Easy run. Still muggy +30C, 76%.

06:36.8, 10:42.4 (04:05.6), 22:14.1 (11:31.7), 32:07.8 (09:53.7), 43:03.4 (10:55.6),
52:59.2 (09:55.8), 58:00.6 (05:01.4).


 

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