Tuesday Oct 29 |
 | Gym (Treadmill 5km) 24:54 [4]5 km (4:59 / km) +135m 4:23 / km | |
| ahr:158 max:178 |
| Ran 5km program with a series of hills (5,7,8,4,2,12) and last 500m flat out. |
| Gym (cooldown) 4:00 [1] | |
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| cooldown between 5km and fit test |
| Gym (Sub Max Fitness Test) 14:55 [1] | |
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| Calc VO2 = 57.2 - note ran test AFTER doing 5km workout, previous fit test done prior to workout. Allowed HR to drop below 120 before starting fit test, but this may have corrupted data. |
Tuesday Oct 22 |
| Gym (8km Treadmill) 36:21 [4]8 km (4:33 / km) | |
| ahr:152 max:170 (sick) |
| Started out to do 10km, but ran out of motivation at the 5 mile mark. Got a minor headcold, hope it clears up |
| Gym (Treadmill - Cooldown) 5:15 [1]0.6 km (8:45 / km) | |
| (sick) |
| Cooldown from run |
Sunday Oct 13 |
| Orienteering - Event (Gay City Green Re-Run) 40:00 [4]4.9 km (8:10 / km) | |
| spiked:9/9c |
| Reran last weekends green course in the rain. Planned on pushing as hard as possible to compare splits, but went to start and realized I didn't have watch. A good clean run except for one entanglement with greenbrier. Estimated time.
Will try it again with splits next week. |
Friday Oct 11 |
| Gym (10k Treadmill) 45:38 [4]10 km (4:34 / km) | |
| ahr:153 max:179 |
| 10k treadmill run - occasional speed bursts, but mostly trying to keep the HR in the low to mid 150's for most of run, cranked it up toward the end thinking I might break 45 minutes, but no go.. 5km split 22:44 |
| Gym (cooldown) 2:00 [1]0.4 km (5:00 / km) | |
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Tuesday Oct 8 |
| Gym (5k Treadmill) 21:34 [4]5 km (4:19 / km) | |
| ahr:156 max:175 |
| 5km lake loop program - tried to run at the fastest pace possible keeping my HR under 160. After the halfway point I cranked in (4) 200m sprints at 10mph (top speed) and also ran the final 500m full out. |
| Gym (treadmill cooldown) 2:00 [2] | |
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| Gym (sub-max fitness program) 12:00 [1] | |
| max:118 |
| calculated VO2 = 66.1 |
Sunday Oct 6 |
| Orienteering - Event (Gay City Green) 41:35 [5]4.9 km (8:29 / km) | |
| spiked:6/9c |
| See racing... |
| Orienteering - Event (White Course Control reha) 22:00 [3]2.1 km (10:29 / km) | |
| spiked:9/10c |
| Controls hung wrong on white - ran it backwards to hang correct flags at controls - one found on wrong feature so had to move it. Also training an AR runner while rehanging so a lot of talking going on and showing him how to read map and concepts. |
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Green - Splits |
Saturday Oct 5 |
| Trail Run - Tempo (Cider Mile) 14:10 [1]1.61 km (8:48 / km) | |
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| Ran Cider Mile Trail Run with Anna (not quite 6 years old). Not exactly training, but a nice jog in the woods.. |
Tuesday Oct 1 |
| Gym (5k) 23:27 [4]5 km (4:41 / km) +0m 4:41 / km | |
| ahr:153 max:164 |
| 5k 'Lake Loop' on new treadmill. tried to kick the speed up after the first half mile, but asthma began to set in so I eased it back to a comfortable level. Still feeling the effects of the Troll |
| Gym (cooldown) 2:00 [1]0.25 km (8:00 / km) | |
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