Training Archive: speedy

Event: Susquehanna Stumble IX
 

Orienteering warm up/down 15:00 [2] *****
shoes: Salomon XA Pro 3D (2006)

Controls setup and check for the training.

Orienteering 21:41 [3] ***** 2.33 km (9:18 / km) +135m 7:13 / km
ahr:148 spiked:11/12c shoes: Salomon XA Pro 3D (2006)

BAOC Sprint rerun at JMP, backwards.

Orienteering 16:44 [4] ***** 2.33 km (7:11 / km) +135m 5:34 / km
ahr:155 max:163 spiked:12/12c shoes: Salomon XA Pro 3D (2006)

BAOC Sprint rerun at JMP, forward.

C • Nice to see you're still speed... 2

Sprint - Splits

Trail-Grass Running long 2:25:00 [2] 25 km (5:48 / km) +200m 5:35 / km
slept:6.0 shoes: Salomon XA Pro 3D (2006)

Long run around Lake Chabot (Castro Valley, CA).
About 50 min. was road/pavement run, rest - on the trails with a lot ups and downs. Nice change from the flat south Jersey:)

Note
(rest day)

Trip to California.

Trail-Grass Running 1:00:15 [3] 12.8 km (4:42 / km)
ahr:127 max:136 slept:7.0 weight:65.8kg shoes: Salomon XA Pro 3D (2006)

Easy run.

Trail-Grass Running 1:03:20 [3] 13.6 km (4:39 / km)
ahr:127 max:155 slept:7.0 weight:66.1kg shoes: Salomon XA Pro 3D (2006)

Managed to escape from business trip:) Did my usual easy run with some strides by the end. Was finishing in the dark.

Splits:
34 (140/149) + 1:10;
34 (140/148) + 1:12;
34 (142/150) + 1:10;
34 (146/155) + 1:11;
34 (142/149) + 1:10.

Trail-Grass Running 1:00:30 [3] 12.8 km (4:44 / km)
ahr:123 max:128 slept:7.0 weight:66kg shoes: Salomon XA Pro 3D (2006)

No business trip today (as well as tomorrow), did an easy run at the nice pace. Felt good.

Note

Week 23.

Trail-Grass Running 55:00 [2] 11 km (5:00 / km)
ahr:120 max:127 slept:7.0 weight:65.8kg shoes: Salomon XA Pro 3D (2006)

Easy run as recovery after weekend.