Training Log Archive: mgbIn the 7 days ending Nov 9, 2011:
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Wednesday Nov 9, 2011 #
7 PM
Running warm up/down 3:00 [3] 0.38 mi (7:53 / mi)
Running 22:14 [5] 3.1 mi (7:10 / mi)
I am just too weak. I want to push to go faster, but my slowness is dogging me. Ran 9mph for the first mile, then went down to 8mph and went up to 8.5mph for the last half mile.
Strength 15:00 [3]
Plank, Captains Chair, Dip Assisted - 80 lbs, dumbbell crunch - 2x30 lbs
Tuesday Nov 8, 2011 #
7 PM
Running 53:33 [4] 6.65 mi (8:03 / mi) +147m 7:32 / mi
Decent time, but the running was tough today. Especially my quads are tired after strength and hillbounding on top of running.
Monday Nov 7, 2011 #
5 PM
Strength 10:00 [3]
Lat Pulldown - 100 lbs, Pec Fly - 120 lbs, Abdominal Machine - 125 lbs, Pull down (cable) - 60 lbs
Cycling 30:00 [3] 7.7 mi (3:54 / mi)
Stationary bike.
Sunday Nov 6, 2011 #
Event: NEOC: Needham Town Forest
10 AM
Orienteering race 54:00 [4] 3.92 mi (13:46 / mi) +65m 13:06 / mi
Lost about 4 minutes through control 3, but had a pretty steady race after that. Initially, I had problems with the scale and it took some time getting used to. A minute lost for control 10 as well. Not a lot of extra running, but standing still trying to make sense of map.
Need to improve my entry and exit of the control. Need to read ahead, and not stop at the control. I don't know how much time I loose, but it feels like it should add up.
So it felt like a mixed bag today. Not stellar and not a disaster. Thanks to Jeff for putting on a great meet though. There was a lot of people out today, which was great to see.
Quickroute: http://www.sprintseries.org/doma/show_map.php?user...
I am having a hard time finding a good place to store my Quickroute images. Picasa is the best I have found so far.
Need to improve my entry and exit of the control. Need to read ahead, and not stop at the control. I don't know how much time I loose, but it feels like it should add up.
So it felt like a mixed bag today. Not stellar and not a disaster. Thanks to Jeff for putting on a great meet though. There was a lot of people out today, which was great to see.
Quickroute: http://www.sprintseries.org/doma/show_map.php?user...
I am having a hard time finding a good place to store my Quickroute images. Picasa is the best I have found so far.
C • DOMA 3
Saturday Nov 5, 2011 #
11 AM
Running 35:00 [3] 4.0 mi (8:45 / mi)
GPS watch discharged, so time and distance somewhat approximate.
Sluggish today. Even though I haven't done any record breaking speeds this week, I realized that I have done more mileage than usual. 29+ miles running and 8 miles biking for Sat-Thu. So I am skipping the long run this weekend.
Sluggish today. Even though I haven't done any record breaking speeds this week, I realized that I have done more mileage than usual. 29+ miles running and 8 miles biking for Sat-Thu. So I am skipping the long run this weekend.
Walking (Hillbounding) 15:00 [3] 0.9 mi (16:40 / mi)
Skipping the long run isn't stopping me from getting ready for the ski-o season. 3 long hills.
Walking (Ski walking) 15:00 [3] 1.2 mi (12:30 / mi)
5 short hills.
Thursday Nov 3, 2011 #
7 PM
Running warm up/down 4:07 [3] 0.44 mi (9:21 / mi)
Running 45:43 [4] 5.53 mi (8:16 / mi) +14m 8:12 / mi
Great training by Stephen. Corridor/Line-O from Lechmere back to Harvard Square. The orienteering part went well and I didn't stray from the line.
Running warm up/down 3:43 [3] 0.44 mi (8:25 / mi) +2m 8:18 / mi