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Training Log Archive: randallxski

In the 7 days ending Jul 1, 2006:

activity

time

miles

+ft

Running

6:01:04

34.55

(10:27)

55.6

(6:30)

Roller Skiing

1:12:00

7.25

(9:56)

11.67

(6:10)

Orienteering

54:29

2.49

(21:55)

4.0

(13:37)

9 /

12c

75%

Stretching

41:30

Weight Training

30:00

Mountain Biking

10:00

Total

9:29:03

44.28

71.27

9 /

12c

75%

averages - sleep:7 rhr:51 weight:135.1lbs

1:41

0:00

» now

Saturday Jul 1, 2006 #

Running (Canal path) 32:19 [3] 3.0 mi (10:46 / mi)
rhr:51 slept:7.0 weight:134lbs shoes: Brooks Adrenaline GTS 6

Ran initial stretch with friends

Running (Canal path) 40:11 [3] 5.0 mi (8:02 / mi)
shoes: Brooks Adrenaline GTS 6

Perinton park to box factory and back to Bushnell's Basin

Stretching (brief break) 1:30 [3]
shoes: Brooks Adrenaline GTS 6

Running (Canal path) 17:24 [3] 2.5 mi (6:58 / mi)
(injured) shoes: Brooks Adrenaline GTS 6

Basin to Pittsford park and back. Probably should have cut this run a bit shorter. My left knee was a bit uncomfortable during and after the run.

Friday Jun 30, 2006 #

Running warm up/down (Webster track) 15:30 [3] 1.2 km (12:55 / km)
weight:137lbs shoes: Brooks Adrenaline GTS 6

Warmup & stretching

Running intervals (Webster track) 57:00 [4] 8.4 km (6:47 / km)
shoes: Brooks Adrenaline GTS 6

3x400@R w/ FR (target: 1:23/400)
2x1mi@T w/ 2 min (target: 1:38/400)
4x400@R w/ FR

400@R: 1:16
(4:18)
400@R: 1:21
(3:54)
400@R: 1:14
(4:20)
1600@I: 6:35
(1:59)
1600@I: 6:34
(2:00)
400@R: 1:26
(3:59)
400@R: 1:19
(4:00)
400@R: 1:29
(4:00)
400@R: 1:23
(5:30)

Thursday Jun 29, 2006 #

Running (Webster track) 50:00 [3] 6.0 mi (8:20 / mi)
slept:7.0 weight:134lbs shoes: Brooks Adrenaline GTS 6

E/L day; first one in 6 days

Stretching warm up/down (Webster track) 40:00 [3]
shoes: Brooks Adrenaline GTS 6

Wednesday Jun 28, 2006 #

Roller Skiing (Mendon Ponds) 1:12:00 [3] 7.25 mi (9:56 / mi)
slept:7.0 weight:135lbs

XC Rochester training
8 people there. Wet and slightly rainy. Some slippery areas. Skied cautiously most of the way.

Weight Training 10:00 [3]

Tuesday Jun 27, 2006 #

Note
rhr:48 slept:7.0 weight:135lbs

Mountain Biking warm up/down (to/from Fairport track) 10:00 [3]

Running warm up/down 6:05 [3] 1.2 km (5:04 / km)
shoes: Brooks Adrenaline GTS 5

Running intervals 1:25:00 [4] 9.0 km (9:27 / km)
shoes: Brooks Adrenaline GTS 5

1000 @ T (target: 4:04)
7x400 @ R (target: 1:23)
same recovery
6x100 strides

1000@T: 3:54
(6:27)
400@R:1:21
(3:09)
400@R:1:22
(4:27)
400@R:1:22
(3:00)
400@R:1:19
(3:31)
400@R:1:22
(3:19)
400@R:1:22
(3:18)
400@R:1:22
1200: 12:17 cooldown
5:32 strides
18:52 jumping

Monday Jun 26, 2006 #

Running warm up/down (Webster track) 12:35 [2] 1.2 km (10:29 / km)
weight:137lbs shoes: Brooks Adrenaline GTS 5

Jogging & stretching.
Raining and warm.

Running intervals (Webster track) 45:00 [4] 5.0 mi (9:00 / mi)
shoes: Brooks Adrenaline GTS 5

1000@T (target: 4:04)
3x1000@I (target: 3:45)
same recovery

1000@T: 4:05
6:44
1000@I: 3:49
9:15
1000@I: 3:46
7:11
1000@I: 3:42
5:18

Felt mildly sore early on. Right hip felt tight. Felt better towards the end, especially after hitting the last 1000 on target.

Weight Training 20:00 [3]

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

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