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Training Archive: speedy

In the 7 days ending 2005-08-28:

activity # timemileskmclimb
  Trail-Grass Running9 6:51:30 50.33(8:10) 81.0(5:04) 15
  Orienteering1 39:46 3.29(12:04) 5.3(7:30) 215
  Track/Intervals1 20:00 2.49(8:02) 4.0(4:59)
  Total11 7:51:16 56.11(8:23) 90.3(5:13) 230
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MTWHFSS

Sunday Aug 28

Orienteering 39:46 [4]**** 5.3 km (7:30 / km) +215m 6:14 / km
ahr:159 max:171 slept:8.0 shoes: VJ Integrator 2005
VF Mt. Misery Red course rerun under rain. A lot of fun:))

Lost about 3 min. in total (2:30 at #5, 30sec at #11).

Red - Splits

Saturday Aug 27

Trail-Grass Running (Morning) 1:02:30 [2]12 km (5:12 / km)
ahr:135 max:142 slept:7.5 shoes: Salomon XA Pro 3D (2005)
Easy run in the morning.

Friday Aug 26

Trail-Grass Running 1:00:00 [2]11.5 km (5:13 / km)
ahr:120 max:129 slept:7.0 shoes: Salomon XA Pro 3D (2005)
Easy run, slowly.

Lap Time Lap Time HR Max Avg Min
1. 0:11:03.7 0:11:03.7 118 122 114 72
2. 0:22:54.9 0:11:51.2 119 123 118 113
3. 0:44:04.1 0:21:09.2 125 126 120 114
4. 1:00:00.5 0:15:56.4 128 129 124 119

Thursday Aug 25

Trail-Grass Running 49:30 [3]10 km (4:57 / km)
ahr:127 max:135 slept:6.5 shoes: Salomon XA Pro 3D (2005)
Easy run, late eve.

Lap Time Lap Time HR Max Avg Min
1. 0:10:06.4 0:10:06.4 125 129 121 80
2. 0:21:19.4 0:11:13.0 124 129 125 119
3. 0:30:45.7 0:09:26.3 132 133 128 123
4. 0:40:54.9 0:10:09.2 130 134 131 127
5. 0:49:30.3 0:08:35.4 130 135 130 123

Wednesday Aug 24

Trail-Grass Running 38:00 [3]7.5 km (5:04 / km)
ahr:121 max:128 slept:7.5 shoes: Salomon XA Pro 3D (2005)
Easy run.

Lap Time Lap Time HR Max Avg Min
1. 0:10:13.5 0:10:13.5 122 124 117 73
2. 0:21:23.1 0:11:09.6 123 127 121 116
3. 0:30:39.2 0:09:16.1 125 127 123 118
4. 0:38:02.2 0:07:23.0 125 128 123 121
Track/Intervals intervals (Grass) 20:00 [4]4 km (5:00 / km)
ahr:144 max:164 slept:7.5 shoes: Salomon XA Pro 3D (2005)
Intervals on the grass 10x(200x200).
Splits every ~200m, HR Max/Avg/Min.

32.4 (HR 150/132/112) + 1:26.2
33.2 (HR 155/141/122) + 1:24.4
32.6 (HR 157/145/132) + 1:26.5
32.6 (HR 158/146/132) + 1:29.6
32.4 (HR 159/145/130) + 1:28.9
32.4 (HR 161/143/131) + 1:29.2
32.1 (HR 160/148/134) + 1:28.3
32.2 (HR 164/150/135) + 1:30.2
32.4 (HR 163/148/134) + 1:30.4
32.3 (HR 162/150/138) + 1:22.2
Trail-Grass Running warm up/down 11:00 [2]2 km (5:30 / km)
ahr:129 max:134 slept:7.5 shoes: Salomon XA Pro 3D (2005)
Cooldown.

Tuesday Aug 23

Trail-Grass Running (Morning) 32:30 [3]6.5 km (5:00 / km)
ahr:124 max:132 slept:7.0 shoes: Saucony Grid
Easy run in the morning.

Lap Time Lap Time HR Max Avg Min
1. 0:09:04.1 0:09:04.1 120 127 118 73
2. 0:16:58.2 0:07:54.1 125 131 126 119
3. 0:32:30.6 0:15:32.4 131 132 127 123
Trail-Grass Running 1:10:00 [2]13.5 km (5:11 / km) +15m 5:09 / km
ahr:124 max:133 slept:7.0 shoes: Salomon XA Pro 3D (2005)
Easy run.

Lap Time Lap Time HR Max Avg Min
1. 0:09:15.8 0:09:15.8 120 123 116 74
2. 0:22:53.5 0:13:37.7 121 124 120 114
3. 0:33:57.4 0:11:03.9 127 129 123 118
4. 0:43:26.1 0:09:28.7 127 129 126 121
5. 0:53:57.8 0:10:31.7 125 131 126 121
6. 1:10:00.4 0:16:02.6 130 133 128 124

Monday Aug 22

Trail-Grass Running (Morning) 33:00 [2]6.5 km (5:05 / km)
ahr:119 max:127 slept:6.5 shoes: Saucony Grid
Easy run in the morning.

Lap Time Lap Time HR Max Avg Min
1. 0:09:15.5 0:09:15.5 116 121 112 73
2. 0:17:25.1 0:08:09.6 123 125 120 115
3. 0:24:29.6 0:07:04.5 122 125 122 119
4. 0:33:02.1 0:08:32.5 126 127 122 120
Trail-Grass Running 55:00 [3]11.5 km (4:47 / km)
ahr:128 max:139 slept:6.5 shoes: Salomon XA Pro 3D (2005)
Easy run.

Lap Time Lap Time HR Max Avg Min
1. 0:10:40.4 0:10:40.4 121 123 117 72
2. 0:21:51.1 0:11:10.7 129 135 126 115
3. 0:30:54.2 0:09:03.1 134 139 132 127
4. 0:40:55.3 0:10:01.1 134 136 132 128
5. 0:50:00.1 0:09:04.8 133 138 134 129
6. 0:55:00.6 0:05:00.5 136 138 132 132


 

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