Training Archive: irihardingIn the 7 days ending 2007-12-08:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
| S | M | T | W | H | F | S | |||||||
Saturday Dec 8 | ||
| Gym workout (bike,wts etc 50:00 [3]4.5 mi (11:06 / mi) +100m 6:27 / km | ||
| ahr:125 max:138 | ||
| Elliptical 25 mins, wts 10 min , 2k run @ 5% grade 12:30, plus cool down 2:30. | ||
| Swimming 10:15 [3]0.55 km (18:38 / km) | ||
| 500m free + 50m br ( pool closing so had to cut short) | ||
Thursday Dec 6 | ||
| Gym workout (bike,wts etc 50:00 [3]3.0 mi (16:39 / mi) | ||
| Elliptical (3.0 miles) , Bike (5.0) and wts at YMCA | ||
Sunday Dec 2 | ||
| Orienteering race 2:18:29 [4]*** 15.5 km (8:56 / km) +500m 7:42 / km | ||
| spiked:31/32c | ||
| Possum Trot XI: relatively warm ~ 45 deg F windy and dry at Shawnee Mission Park Good field of runners (40)
An excellent run and had a lot of fun. About 15 seconds behind the front pack to #1 (via road) , 30 seconds behind at #2. They went the long way round to #3 decided to take more direct route and caught up with them at #3. Hung on with them (Eric, Tom, Justin, Mike E,Pete) through 4, 5 (just beat Justin and Tom), 6 and 7 . Saw Jerritt going S into 7 on my way N 200m out of 7 . Lost touch with the main pack at #9.(split 30:30) Totally alone going to #10, 11, 12 , 13, 14 (careful at the very indistinct ditches), then fast to 15 ,and 16 (saw Jerritt (who had skipped 15) about 2 mins ahead of me going N 150m out of 16). Fast along gravel track to 17 and 18 (met Jerritt again now about 1 min ahead) . Straight up hill to 19 caught Jerritt and 2 others. J and 2 others made a loose pack of four for 20,21,22,23,24,25. I navigated to the full and avoided the small off-line errors of the other 3 and saved energy. Exited 26 alone (took power line, met up with Jerritt again at 27. Skipped 28,29 (J skipped 15 and 33) , so all alone for the run to 30,31, 32, 33 , 34 and finish. Felt good and strong most of the run . Took 2 E caps at start, 3 more at 18 though still had some cramps clambering over barbed wire fences on leg 25-26. 12th place overall (JJ was 2:04 behind at the end) Great weekend! | ||
Possum Trot - Splits | ||