Training Archive: speedyIn the 7 days ending 2006-11-25:
| [csv] | ||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
| |||||||||
| S | M | T | W | H | F | S | |||||||
Saturday Nov 25 | ||
| Event: WCOC Ansonia Nature Center meet | ||
| Trail-Grass Running warm up/down 15:00 [2]2.5 km (6:00 / km) | |
| slept:6.0 shoes: VJ Integrator 2006 | ||
| Warmup before O-race. | ||
| Orienteering race 43:15 [3]***** 6.2 km (6:59 / km) +185m 6:04 / km | |
| ahr:155 max:170 slept:6.0 shoes: VJ Integrator 2006 | ||
| WCOC meet at Ansonia, Red course. | ||
| Orienteering race (Sprint) 30:40 [3]***** 3.9 km (7:52 / km) +115m 6:51 / km | |
| ahr:151 max:161 slept:6.0 shoes: VJ Integrator 2006 | ||
| WCOC meet at Ansonia, Sprint. | ||
| Trail-Grass Running warm up/down 20:00 [2]4 km (5:00 / km) +60m 4:39 / km | |
| ahr:122 max:135 slept:6.0 shoes: VJ Integrator 2006 | ||
| Cooldown with Clem. | ||
Red - Splits | ||
Friday Nov 24 | ||
| Trail-Grass Running 1:10:00 [3]14 km (5:00 / km) +300m 4:31 / km | |
| ahr:138 max:151 slept:8.0 shoes: Salomon XA Comp2 XCR | ||
| late afternoon run in VF park from visitor center on the 5 mi loop with extra loop to the Mt. Misery and Mt. Joy. Gorgeous day, low 60F and sunny. | ||
Thursday Nov 23 | ||
| Trail-Grass Running 1:30:00 [3]15 km (6:00 / km) +565m 5:03 / km | |
| ahr:140 max:164 slept:8.0 shoes: Salomon XA Comp2 XCR | ||
| Went out for a run in VF park: mt. Joy up and down to RT-23 then mt. Misery along the creek and over to the top back to mt. Joy parking lot. After that did one hill interval - it was slippery and wet. Finished doing terrain run (~20 min.).
Was surprised to see couple runners on those wet, muddy, and slippery trails. | ||
| C • Want to add your split?
http:... 1 | ||
Tuesday Nov 21 | ||
| Trail-Grass Running 1:04:00 [3]13.6 km (4:42 / km) | |
| ahr:127 max:135 slept:7.5 weight:67.2kg shoes: Salomon XA Comp2 XCR | ||
| Easy run on the grass with some run on pavement plus 2 loops around HS. It was a bit chilly tonight. | ||
Monday Nov 20 | ||
| Note | |
| slept:7.0 (rest day) | ||
| Didn't feel like I want to go out.
=== I need "Polar Precision Performance SW" installation CD for my Polar S625X watch. Mine was stolen ... === | ||
| C • You have to take it! 3 | ||
Sunday Nov 19 | ||
| Event: HVO/DVOA Dual Event | ||
| Trail-Grass Running warm up/down 20:00 [2] | |
| slept:8.0 shoes: VJ Integrator 2006 | ||
| Warmup before O-race. | ||
| Orienteering race 50:23 [4]***** 7.7 km (6:33 / km) +260m 5:36 / km | |
| ahr:160 max:170 spiked:19/20c slept:8.0 shoes: VJ Integrator 2006 | ||
| Red course. Small park in Holmdel, course had a map exchange, green was mostly runnable except few places (which wasn't obvious). Had couple mistakes lead into none optimal route choices, but nothing major. Decent race. Earned valuable points for DVOA.
Definetely, it was one of those few races per year when I show some nice performance. === Forgot my Gamin GPS watch and forced to use Polar S625 watch. === | ||
| Orienteering warm up/down 10:45 [2] | |
| ahr:121 max:145 slept:8.0 shoes: VJ Integrator 2006 | ||
| White course with Clem and Dasha as cooldown. Dasha did navigation, Clem did punching, and I paced our team. Did we win?! | ||
Red - Splits | ||