Training Log Archive: sitkaIn the 7 days ending Apr 11, 2010:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||
Sunday Apr 11, 2010 #
Run 30:00 [1] 6.0 km (5:00 / km)
Orienteering 33:00 5.5 km (6:00 / km) +150m 5:17 / km
Saturday Apr 10, 2010 #
Performance Tasks 20 [3]
before - key word, vis, race plan, etc
after - some good legs, replayed feeling of control
after - some good legs, replayed feeling of control
Run 20:00 [1] 4.0 km (5:00 / km)
Orienteering 1:30:00 12.0 km (7:30 / km) +300m 6:40 / km
Pretty good, paced well, but cruising speed felt a bit low.
Friday Apr 9, 2010 #
Run 30:00 [1] 6.0 km (5:00 / km)
Orienteering 57:00 8.0 km (7:08 / km) +300m 6:00 / km
20' model + middle, a bit rusty, but good control and flow considering.
Performance Tasks 10 [1]
C&R 10 [3]
Thursday Apr 8, 2010 #
Cycling 1:20:00 [1]
Wednesday Apr 7, 2010 #
DWR 1:00:00 [1]
C&R 10 [3]
Tuesday Apr 6, 2010 #
9 AM
Cycling 1:00:00 [1]
5 PM
Run 1:22:00 17.0 km (4:49 / km) +120m 4:40 / km
Ints, definitely not recovered from last week. Tempo for 12', then 2x3.5 loop. Legs were not there, HR really low so played it smart and called it at 2 intervals. Recovery needed!
Monday Apr 5, 2010 #
2 PM
DWR 1:00:00 [1]
magic for the legs. High priority to do this at least 2x per wk.
5 PM
Run 45:00 [1] 9.0 km (5:00 / km) +100m 4:44 / km
reco trail. Tired, really tired. Not unlike last week though and they came around by tuesday evening.