Training Log Archive: asteuben

In the 7 days ending May 15, 2004:

2:32

0:00

running 1:25:00 [2] 8.5 mi (10:00 / mi) +75m 9:44 / mi
slept:8.0

legs felt great, knees a little sore
18 push-ups, 72 sit-ups

running 31:00 [2] 2.75 mi (11:16 / mi) +100m 10:08 / mi
slept:7.5

10:00 warm-up, 12:00 cool-down, 3-3-2-1 min jogging recovery during workout

fartlek 15:00 [4] 1.9 mi (7:54 / mi) +100m 6:47 / mi

5-4-3-2-1 min intervals at threshold, progressively faster, up-and down-hill around Woodland Park

running 46:00 [2] 4.7 mi (9:47 / mi) +40m 9:32 / mi
slept:7.0

practiced reading with a short story during half the run
17 push-ups, 68 sit-ups

orienteering 1:19:24 [3] 8.5 km (9:20 / km) +255m 8:07 / km
spiked:7/14c slept:6.0

Cle Elum, ran slower but with smooth reading and little hesitation, had to stop and sit 5 minutes because of cramps, had one 2.5-min error

orienteering 1:13:00 [2] 4.0 km (18:15 / km) +100m 16:13 / km

picked up controls after race, jogged and walked up hills, had to stop and sit ~7 mins again because of cramps