Training Archive: BenderIn the 7 days ending 2008-09-28:
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| M | T | W | H | F | S | S | |||||||
Sunday Sep 28 | ||
| Running warm up/down 10:00 [2] | |
| Orienteering race 2:02:00 [4] | |
| NAOC - Long Distance
Decent navigating, but still a couple of costly bobbles (#4 and #22), plus a few nickle and dime errors that add up fast. Still happy considering the only orienteering this year has been Flying Pig and the team trials. Probably shouldn't have had the four beer last night, as I sweat heavily today, but came down for a relaxing weekend of fun and had just that. | ||
Saturday Sep 27 | ||
| Running warm up/down 10:00 [2] | |
| Orienteering race 57:30 [4] | |
| NAOC - Middle Distance
...spaghetti contours, loved it! ...until I decided that 6 follows 12. Still this was the type of orienteering that brings a smile to my face; great fun! | ||
Friday Sep 26 | ||
| Event: North American Championships | ||
Thursday Sep 25 | ||
| Running warm up/down 25:00 [2] | |
| shoes: Brooks - Cascadia (Red) | ||
| Running tempo 40:00 [4] | |
| shoes: Brooks - Cascadia (Red) | ||
| TOTNT - 40min tempo run
Ran the rally loops: West, East, West, and UOTV ...plus a few extra meters to make it an even '40'. West Loop: 12:27.85 (Cm. 12:27.85) East Loop: 11:23.48 (Cm. 23:51.33) West Loop: 12:22.12 (Cm. 36:13.45) UOTV: 02:44.91 (Cm. 38:58.36) | ||
Tuesday Sep 23 | ||
| Running warm up/down 38:00 [2] | |
| shoes: Brooks - Cascadia (Red) | ||
| Running intervals 20:00 [5] | |
| shoes: Brooks - Cascadia (Red) | ||
| TOTNT Intervals
1-2-3-4-4-3-2-1 'on' with 1min 'off' | ||
| Stairs 8:00 | |
| shoes: Brooks - Cascadia (Red) | ||
| ten sets, alternating singles and doubles.
...plus some spanst to close 'er out. | ||