Training Log Archive: KMurrayIn the 31 days ending Jul 31, 2010:
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Saturday Jul 31, 2010 #
running 10:24:45 [1]
ahr:145 max:167
me and a friend ran the Chilkoot.. people hike it in 2-6days. took us 10hr24min45sec to hike/run it. long and painful day.
Thursday Jul 29, 2010 #
roller skiing 2:00:00 [2]
warm up zone 1 then specific strength 10min arms only then pole tip broke so.. last 45min legs only strength low zone 2
Wednesday Jul 28, 2010 #
orienteering 1:10:00 [1]
scavenger hunt "O" find the controls in a small area then mark them on your map. kinda reverse orienteering. easy running but lots as you had to check pretty much every feature
Tuesday Jul 27, 2010 #
running 1:25:00 [1]
easy warmup zone 1 40min then strength circuit training short cooldown
Monday Jul 26, 2010 #
roller skiing 2:20:00 [3]
zone 1 warm up 1hr then intensity: 2min zone3 2x3min zone 4 2min zone3. 1hr zone 1 cool down
Sunday Jul 25, 2010 #
hiking 3:00:00 [2]
hike up Kings Throne. took us almost exactly 3hours. zone 1. so steep!!! starting to feel my legs.
roller skiing 1:20:00 [2]
easy roller ski. zone 1 with 20min of specific strength in middle. 10min arms only 10min double poling. warm up and cool down 30min
Saturday Jul 24, 2010 #
roller skiing 2:20:00 [2]
easy long roller ski with 2 sets of 5 10 second sprints in the middle.
running 2:00:00 [1]
very very very easy run/hike. friend got hurt so we walked a lot of it, was supposed to be a 2hr run in zone one but did not stay in zone one the whole time (below zone 1)
Thursday Jul 22, 2010 #
Strength (strength test) 1:40:00 [4]
running warmup of 50min then strength test: how many pullups, situps, pushups, box jumps and dips you can do in a minute with a minute rest inbetween. cool down of around 45min.
Wednesday Jul 21, 2010 #
orienteering race 40:00 [3] 4.0 km (10:00 / km)
wednesday night B meet. course was 4km but with substantial climb not sure exact amount. made a few mistakes but it was a pretty clean run.
Tuesday Jul 20, 2010 #
running hills 1:30:00 [4]
heakel hill test-ski team. 30min zone 1 warm up then 2.7km uphill test high intensity. approx 20min cool down. felt pretty good a little tired got a weird burning sensation in chest never had before. about average time for test around 19min.
Monday Jul 19, 2010 #
3 PM
running 30:00 [1]
very easy half hour run..
8 PM
orienteering 1:00:00 [1]
orienteering training. took it easy slow running. more technical than physical