Training Log Archive: z-manIn the 7 days ending Aug 23, 2008:
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Saturday Aug 23, 2008 #
Orienteering 49:40 [4] 3.7 km (13:25 / km) +130m 11:25 / km
COC Middle. Tough place to race, bad footing, thick woods, lots of deadfall and sketchily mapped vegetation. Much like in a lottery one could've easily get lucky with a path in the green and shave off a half a minute on a split. I got lucky as many times as I was unlucky, I hit #4 by accident and missed #5 despite being careful. In reality, I only had one bad mistake on #6 (7min) other than that it was an ok race for me. I thought I kept seeing the bottom of reentrant thus thinking I was too low and eventually decided to go down where I found the bag. I can't recall many places where I could freely run and not look under my feet. I thought the cousre was fair and even interesting in its own way despite how tough it felt. Wish we went to the model, still this terrain requires a different set of skills that one just can't get overnight.
Wednesday Aug 20, 2008 #
Running 30:00 [3] 4.0 mi (7:30 / mi)
Went to PP, haven't run there in ages, it was a nice change from my usual quick run around the house. Did 3 hill intervals at 180 max/HR 1:08, 1:04, 1:07, i think my PR on this hill is like 59sec back when I ran there with Boris.
Looked over my log and dug up my PR times.
400m -- 63 sec at Victory Field timed by Greg
1km -- 2:58 at Victory Field timed by Greg
5km -- 17:17 again at Victory Field timed by Greg (ran this one with Boris)
8km -- 28:28 road race in Central Park
10km -- 36:40 road race in Central Park in the Winter
Half-Marathon - 1:24:15 Staten Island with Greg (had some issues with L-Shoulder)
This was all back in 2003 before I broke my ankle. The plan is to run 3km under 10min on a track sometime this Fall, that is if all goes well, and eventually build up my base again (ditch the GU).
Looked over my log and dug up my PR times.
400m -- 63 sec at Victory Field timed by Greg
1km -- 2:58 at Victory Field timed by Greg
5km -- 17:17 again at Victory Field timed by Greg (ran this one with Boris)
8km -- 28:28 road race in Central Park
10km -- 36:40 road race in Central Park in the Winter
Half-Marathon - 1:24:15 Staten Island with Greg (had some issues with L-Shoulder)
This was all back in 2003 before I broke my ankle. The plan is to run 3km under 10min on a track sometime this Fall, that is if all goes well, and eventually build up my base again (ditch the GU).
Tuesday Aug 19, 2008 #
Running 23:50 [3] 4.5 km (5:18 / km)
Easy run to MB and back, calves still tight, need a hot sauna or something.
Monday Aug 18, 2008 #
Cross-training 30:00 [3]
Easy workout with free weights + back and ankles.
Sunday Aug 17, 2008 #
Orienteering 1:23:00 [3] 9.8 km (8:28 / km) +400m 7:02 / km
DVOA local meet at SPACKMAN CREEK - blue. Had an ok run, blew past #2 for about 2 min and another 1.5 min on #20 plus a few wobbly routes. Legs felt pretty good and only gave up on the last half a km or so. Good compass practice in green woods, something we would need next week in Canadia.