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Training Log Archive: lonerunner

In the 30 days ending Nov 30, 2006:

activity

time

miles

Running

6:10:00

31.64

(11:42)

50.92

(7:16)

770

Orienteering

3:57:49

16.99

(14:00)

27.35

(8:42)

493

23 /

68c

33%

Total

10:07:49

48.64

(12:30)

78.27

(7:46)

1263

23 /

68c

33%

averages - sleep:9

1:50

0:00

» now

Sunday Nov 26, 2006 #

Orienteering (training in Harriman) 45:00 [1] *** 4.0 km (11:15 / km) +60m 10:28 / km
spiked:7/8c slept:9.0 shoes: Integrator

went training up at Lake Kanakawake with my sister, we ran to the different control points that i had set last year. taught my sister how to run a green course.

C • Getting her ready for the inte... 2

Saturday Nov 25, 2006 #

Running race (Footlocker Race) 20:00 [5] 5.0 km (4:00 / km) +100m 3:38 / km
slept:8.0 shoes: Flame Waffles

I ran my last XC race in van courtlandt park; i ran 5km in 18:25, i was not satisfied with my time. i went out at 5:01 for the mile, which was right on, but then i developed cramps in the hills and died, going by the two mile in 11:47, i still had cramps all the way down to the finish line and felt like vomiting at the end, i think it was something i ate.

Friday Nov 24, 2006 #

Running (jogging) 15:00 [1] 2.0 km (7:30 / km)
slept:9.0 shoes: Nike Free

i went jogging for about 15min, and then did some sprints.

Thursday Nov 23, 2006 #

Note
slept:9.0 (rest day)

rest day

Wednesday Nov 22, 2006 #

Running (Indoor Track) 20:00 [3] 2.5 mi (8:00 / mi)
slept:9.0 shoes: Nike Free

Ran at an indoor track. warmed up 200m, then ran intervals, (750m, 3min rest, 500m) x 3. Ran each interval at about 65~67sec pace. Went swimming, came back and jogged another 750m. felt ok, but calves hurt.

Tuesday Nov 21, 2006 #

Running (track running) 40:00 [3] 3.0 mi (13:20 / mi)
slept:9.0 shoes: Nike Free

Went to nearby track and ran two 400m (70, 75) then ran a 5:06 mile, and came back and ran another 400m in 75sec. Warmed down a mile and a quarter. really cold and windy today.

Monday Nov 20, 2006 #

Running hills 1:00:00 [4] 7.0 km (8:34 / km) +250m 7:16 / km
slept:8.0 shoes: Nike Free

jogged 1 mile warmup, then sprinted 5 hills as fast as i could, jogged 1km, and sprinted another 5 hills. Then i ran 3 long hills at a fast pace. and ended by jogging 5km with Karl Fredrickson.

Sunday Nov 19, 2006 #

Event: HVO/DVOA Dual Event

Orienteering race (Red course) 48:49 [4] *** 7.9 km (6:11 / km) +190m 5:31 / km
spiked:16/20c slept:9.0 shoes: Integrator

Ran red at the DVOA/HVO dual meet, felt pretty good, i kept up a good pace throughout the course (very open woods). I only made about 1min of mistake. I think that running last weekend at the Batona 500 helped alot.

C • I heard you rocked the competi... 1

Saturday Nov 18, 2006 #

Running tempo (running around) 30:00 [2] 5.0 km (6:00 / km) +120m 5:21 / km
slept:7.0 shoes: Nike Free

went with erin up to the State XC meet. I jogged most of the course a good pace for warm-up. then when erin was racing, i was sprinting around with a camera trying to get alot of good shots, and by the end, i was pretty tired. Erin ran a great race.

Wednesday Nov 15, 2006 #

Running intervals (quarters) 1:00:00 [4] 3.5 mi (17:09 / mi)
slept:8.0 shoes: Nike Free

Ran 8x400m on an outdoor track. ran them at: 67,67,66,67, 75, 73, 74, 73. Then warmed down 1.5mi at about 6:00min pace. Felt somewhat tired before and after workout.

Running (track) 50:00 [4] 4.0 mi (12:30 / mi)
slept:8.0 shoes: Nike Free

Ran a work-out at a nearby track. Warmed up 800m, then streached, then ran 800m, 400m, 800m, ect. my splits were: 2:23, 1:08, 2:25, 1:09, 2:27, 1:10. then ran two more 400m, @ 67, 70sec.
rested between one and two minutes between each interval. jogged down 1 mile. Felt really tired at end of workout.

Tuesday Nov 14, 2006 #

Running 30:00 [2] 5.0 km (6:00 / km) +150m 5:13 / km
slept:9.0 shoes: Nike Free

Ran 400m time trial for Gym, 62sec. Jogged at a steady clip for about 5km

Sunday Nov 12, 2006 #

Orienteering race (Classic Red course) 1:00:00 [4] **** 9.15 km (6:33 / km) +140m 6:05 / km
22c slept:7.0 shoes: Flame Waffles

Batona 500 day 2, spent 20 minutes before the race just focusing, which really helped. Took the first three controls really slowly, then began to slowly pick it up. Made about 4min of small mistakes, but felt that i had a good race overall. I was not that fatigued at the finish.

Red - Splits

Saturday Nov 11, 2006 #

Event: BATONA 500

Orienteering race (Red course) 1:24:00 [5] ***** 6.3 km (13:20 / km) +103m 12:20 / km
18c slept:8.0 shoes: Flame Waffles

Met the Jersey Devil, and that was the best thing that happened out in the woods. I wasn't focused, and i was running too fast. I made about 15minutes of error, most on just silly mistakes where i had to go back to a trail to relocate. I also made 1min. of mistake on the A sprint at control 7, and about 1:20min of mistake on the B sprint at control 9. not a great day, however, i learned that i need to do some more map training.

C • JD 3

Day 1 Red - Splits

Friday Nov 10, 2006 #

Running (jogging) 45:00 [1] 6.0 km (7:30 / km) +150m 6:40 / km
slept:9.0 shoes: Nike Free

jogged easy for about 45min around on gravel trails near my house. taking it easy for tommorow.

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