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Training Log Archive: CHARLIE-B

In the 7 days ending Dec 3, 2012:

activity # timemileskm+mload
  Gym4 5:11:00140.9
  Running2 1:47:21 10.76(9:59) 17.31(6:12) 15249.9
  Orienteering1 54:44 2.79(19:38) 4.49(12:12) 2609 /11c81%27.8
  Walking1 30:00 1.24(24:08) 2.0(15:00)6.0
  Total8 8:23:05 14.79 23.8 4129 /11c81%224.5
  [1-5]8 8:23:04

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TuWeThFrSaSuMo

Monday Dec 3, 2012 #

6 AM

Gym (Kenpo) 58:00 [4]

Gym (Abs) 15:00 [5]

Sunday Dec 2, 2012 #

Event: GAOC Local Meet :: Red Top Mountain State Park
 
12 PM

Orienteering race 54:44 intensity: (43 @1) + (35 @2) + (14:52 @3) + (38:30 @4) + (4 @5) *** 4.49 km (12:12 / km) +260m 9:27 / km
ahr:152 max:165 spiked:9/11c shoes: X-talon 212 - 2

Crap nav from 5 to 6, but recovered well. Flubbed 10 - too far downhill - must have contoured from the wrong spot off the trail. Otherwise OK.

Physically much better than recently. Losing 5 lb has helped tremendously, but really still can't do much on the hills.

Green - Splits

Saturday Dec 1, 2012 #

Gym (Shoulder, legs, abs) 1:13:00 [4]

Friday Nov 30, 2012 #

Event: OCIN A-meet (Night, Relay, Ultra-long)
 
7 AM

Gym (Yoga) 1:30:00 [3]

Thursday Nov 29, 2012 #

8 AM

Running warm up/down 20:30 intensity: (1 @0) + (23 @1) + (1:30 @2) + (9:45 @3) + (7:09 @4) + (1:42 @5) 3.41 km (6:01 / km) +26m 5:48 / km
ahr:148 max:171 shoes: Brooks Ravenna 3 RED

20 min warmup round the neighborhood for intervals.

Running intervals (400 m) 16:59 intensity: (4:37 @1) + (1:48 @2) + (2:56 @3) + (7:38 @4) 2.19 km (7:45 / km) +12m 7:32 / km
ahr:135 max:163 shoes: Brooks Ravenna 3 RED

Goal was 10 x 400m @ 1:45. Screwed up the timing and missed #2. Generally wanted to run the whole leg without looking at the watch to try to get used to gauging the pace. Did reasonably well at that. Ran out of time.

Running warm up/down 9:42 intensity: (1:09 @1) + (4:07 @2) + (4:26 @3) 1.28 km (7:35 / km) +17m 7:06 / km
ahr:132 max:144 shoes: Brooks Ravenna 3 RED

Tempting not to cool down, but forced myself to take the time.

Wednesday Nov 28, 2012 #

7 AM

Gym (Shoulders, arms, abs) 1:15:00 [3]

9 PM

Walking 30:00 [2] 2.0 km (15:00 / km)

Walk with Chun

Tuesday Nov 27, 2012 #

8 AM

Running warm up/down 12:20 intensity: (9 @1) + (14 @2) + (3:11 @3) + (6:57 @4) + (1:49 @5) 2.14 km (5:46 / km) +34m 5:21 / km
ahr:153 max:170 shoes: Brooks Ravenna 3 RED

Over to Lullwater.

Running tempo (Short Tempo) 25:16 intensity: (21 @1) + (9 @2) + (24 @3) + (13:53 @4) + (10:29 @5) 4.99 km (5:04 / km) +12m 5:00 / km
ahr:162 max:170 shoes: Brooks Ravenna 3 RED

Goal was 5k @ 5:05/k. 3.5 laps on a mixture of asphalt, dirt road and trail with a stop to jump a hole.

Running warm up/down 22:34 intensity: (1:18 @1) + (1:35 @2) + (13:40 @3) + (6:01 @4) 3.31 km (6:49 / km) +51m 6:20 / km
ahr:144 max:159 shoes: Brooks Ravenna 3 RED

Long slow cooldown. Got caught in the rain at the end.

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