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Training Log Archive: MooseMorris

In the 7 days ending Jun 7, 2014:

activity	#	time	miles		km		+m
Running	3	2:29:00	13.92	(10:42)	22.4	(6:39)	80
Strength Training	1	25:00
Orienteering	1	17:31	1.92	(9:07)	3.09	(5:40)	24
Total	5	3:11:31	15.84		25.49		104

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Saturday Jun 7, 2014 #

1 PM

Orienteering race (QBIII Sprint) 17:31 [5] 3.09 km (5:40 / km) +24m 5:27 / km
ahr:174 max:182 shoes: La Sportiva

Not a bad start to QBIII. Had a bit of trouble with 1, 2, 6 (worst), and 18, but nothing major. Nice to come 4th and only be 125% of Shep's time. Spent almost 1.5 hours picking seeds out of my socks and trimtex.

Hard 1 Day 1 - Splits

Thursday Jun 5, 2014 #

6 AM

Running warm up/down (Warm-up) 6:00 [3] 1.0 km (6:00 / km) +10m 5:43 / km
shoes: Saucony Guide 5 Orange

Running intervals (8x400m) 20:00 [5] 3.2 km (6:15 / km)
ahr:160 max:180 shoes: Saucony Guide 5 Orange

Bigger group this morning was chasing a guy for every repeat and it showed in my times 77-80 sec per repeat.

Running tempo (13 min) 13:00 [4] 3.1 km (4:12 / km) +20m 4:04 / km
ahr:170 max:174 shoes: Saucony Guide 5 Orange

Running warm up/down (Cool-down & Ab work) 12:00 [3] 1.0 km (12:00 / km)
shoes: Saucony Guide 5 Orange

Wednesday Jun 4, 2014 #

6 AM

Running (5K) 31:45 [3] 5.0 km (6:21 / km) +40m 6:06 / km
ahr:135 max:166 shoes: Sauchony Guide 7

Broke in my new runners with Kate, Bec, and George on an easy 5K.

12 PM

Strength Training (IronStrength) 25:00 [5]
shoes: Saucony Guide 5 Orange

Did 2 sets of everything except Mountain Climbers and Leg-downs and 3 sets of Burpees.

Monday Jun 2, 2014 #

6 AM

Running (Warm-up) 10:00 [3] 1.5 km (6:40 / km) +10m 6:27 / km
shoes: Saucony Guide 5 Orange

Forgot my watch!

Running (9x400m) 22:30 [5] 3.6 km (6:15 / km)
shoes: Saucony Guide 5 Orange

Vlad told us we were doing 8x400m, but then made me do an extra one! All of them were around 80-82 seconds, except the last one which was down around 77 sec (because Vlad ran with me).

Running (14min Tempo) 13:45 [4] 3.0 km (4:35 / km)
shoes: Saucony Guide 5 Orange

Was killer after the 800 repeats and the hill. Bar beach to Merewether baths and back.

Running (Cool-down & Ab work) 20:00 [3] 1.0 km (20:00 / km)
shoes: Saucony Guide 5 Orange

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