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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: randallxski

In the 7 days ending Jun 25, 2006:

activity # timemileskm+ft
  Running4 3:13:18 21.35 34.36
  Stretching3 1:05:00
  Orienteering1 54:29 2.49(21:55) 4.0(13:37)9 /12c75%
  Roller Skiing1 45:00
  Weight Training1 30:00
  Total7 6:27:47 23.84 38.369 /12c75%
averages - sleep:7 rhr:53 weight:136.4lbs

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MoTuWeThFrSaSu

Sunday Jun 25, 2006 #

Note

ROC: Apple Shed O??
white - 2km
yellow - 2.5km
orange - 3.5 km
green - 4km

Directions to The Apple Shed:
Take Rt. 104 east to Sodus, then Rt. 88 south into Fairville. Turn right on Maple Ridge Rd., go about a mile and see The Apple Shed on the left.
Or
Take Rt. 31 east into Newark, Then Rt. 88 north into Fairville, turn left on Maple Ridge Rd., go about a mile and see The Apple Shed on the left.
If you get lost that day coming out, call Steve on cell phone 315-945-5559.

Orienteering race (ROC Apple Shed) 54:29 [5] *** 4.0 km (13:37 / km)
spiked:9/12c rhr:53 slept:7.0 weight:134lbs shoes: Brooks Adrenaline GTS 5

A new map that wasn't ready (IMO) for use for a green course.
C • Distance 5

Green - Splits

Saturday Jun 24, 2006 #

Note

Airport 5K

Stretching warm up/down 30:00 [3]
shoes: Brooks Adrenaline GTS 6

Running race (Airport 5K) 18:59 [5] 3.1 mi (6:07 / mi)
slept:7.0 weight:136lbs shoes: Brooks Adrenaline GTS 6

Airport 5K. Fairly flat double loop course. Mid 70s, overcast and calm.

1: 5:42 (5:42)
2: 6:26 (12:09)
3: 6:14 (18:24)
3.1: 0:35 (18:59)

22 overall
3rd in age group (missed 2nd by 2 seconds)

Running warm up/down 19:00 [3] 2.5 mi (7:36 / mi)
shoes: Brooks Adrenaline GTS 6

Ran most of course over again as cooldown and extra mileage

Friday Jun 23, 2006 #

Roller Skiing (Webster HS area) 45:00 [3]

Webster Thomas to R on 5 Mile, L on Somerset, L on Middlebury, L on Gravel, L on Kayleigh, R on ??, R on Garden to end and back

Stretching 30:00 [3]
weight:139lbs

Waiting for Forrest to finish up his track workout

Thursday Jun 22, 2006 #

Weight Training (Home) 30:00 [3]
weight:137lbs

No time for a run before the soccer game

Wednesday Jun 21, 2006 #

Running warm up/down (Webster Track) 10:00 [3]
shoes: Brooks Adrenaline GTS 6

Running intervals (Webster Track) 45:00 [4] 5.5 mi (8:11 / mi)
weight:137lbs shoes: Brooks Adrenaline GTS 6

3 sets of 600-400-200 with same recovery, 5 minutes between sets
600 2:23
(600) 3:34
400 1:26
(400) 2:40
200 0:42
(200) 1:11

600 2:11
(600) 4:00
400 1:23
(400) 2:30
200 0:40
(200) 1:12

600 2:06
(600) 3:36
400 1:23
(400) 2:32
200 0:39
(200) 1:09

6x100 strides

Running warm up/down (Webster Track) 20:00 [3]
shoes: Brooks Adrenaline GTS 6

Tuesday Jun 20, 2006 #

Running (Community Ctr - Lyndon lo) 30:49 [4] 4.5 mi (6:51 / mi)
weight:136lbs shoes: Brooks Adrenaline GTS 6

It's a much better run on a nice, cool day. This is a PR for this route (same route as yesterday). The time still needs to come down by another few minutes....
Splits:
1: 6:42
2: 6:52
3: 6:43
4: 7:02
4.5: 3:28

Stretching 5:00 [3]
shoes: Brooks Adrenaline GTS 6

Monday Jun 19, 2006 #

Running (Community Ctr-Lyndon Loop) 32:00 [4] 4.5 mi (7:07 / mi)
weight:136lbs shoes: Brooks Adrenaline GTS 6

Here is the route:
http://www.gmap-pedometer.com/?r=225290
Splits:
1: 6:40
2: 7:10
3: 7:10
4: 7:26
4.5: 3:34

Running warm up/down (Stony Brook block) 17:30 [3] 1.25 mi (14:00 / mi)
shoes: Brooks Adrenaline GTS 6

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