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Training Log Archive: ebone

In the 7 days ending Mar 18, 2001:

activity # timemileskm+m
  Running - Tempo3 3:40:20 19.42(11:21) 31.25(7:03)
  Running - Easy6 1:25:36 11.22(7:38) 18.06(4:44)
  Running - Pace1 32:08 2.88(11:09) 4.64(6:56)
  Running - Sprint1 2:09 0.5(4:18) 0.81(2:40)
  Total6 5:40:13 34.02(10:00) 54.75(6:13)

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MoTuWeThFrSaSu

Sunday Mar 18, 2001 #

Running - Easy (road / trail) 12:00 [2] 1.7 mi (7:04 / mi)

Warm-up for Pig Farsta / U.S. Long Course Champs.

Running - Tempo (orienteering) 2:48:18 [3] 22.5 km (7:29 / km)

Ran U.S. Long Course Champs and died hard the last couple of kilometers. I also made several minutes of mistakes, including a nearly 4 minute loss on one control. Overall, it was a poorly executed and disappointing run. It also showed that I need hill training (I've been doing none), O-specific strength training, and above all, O-technique training.

Blue - Splits

Saturday Mar 17, 2001 #

Running - Easy (road / grass) 14:00 [2] 2.0 mi (7:00 / mi)

Warm-up for U.S. Short Course Champs at Mitchell Memorial Forest in Ohio.

Running - Pace (orienteering) 32:08 [4] 4.64 km (6:56 / km)

Ran U.S. Short Course Champs. I had a good run, although I wasn't as aggressive as I might have been. On the other hand, I didn't lose much time, so I did well compared to my usual short course run. My left achilles hurt significantly on the third and fourth controls, but then it felt better for the rest of the course. Weird.

Running - Easy (grass) 6:00 [2] 0.7 mi (8:34 / mi)

Short warm-down after Short Course Champs.

Blue - Splits

Friday Mar 16, 2001 #

Running - Easy (grass / trail) 7:00 [2] 1.0 mi (7:00 / mi)

Warm-up for Flying Pig at Miami-Whitewater North.

Running - Tempo (orienteering) 37:02 [3] 4.6 km (8:03 / km)

Ran Flying Pig Sprint. Felt a bit tired and sluggish, and I've done so much road and trail training that I forgot that running in the forest is hard. I made one 3.5 minute mistake. Otherwise, it was a pretty good run.

Running - Easy (grass) 10:00 [2] 1.1 mi (9:06 / mi)

Warm-down after Flying Pig Sprint.

Blue - Splits

Wednesday Mar 14, 2001 #

Running - Easy (road) 11:36 [2] 1.54 mi (7:32 / mi)

Ran home from school. I felt lousy, and my left achilles/soleus hurt.

Tuesday Mar 13, 2001 #

Running - Easy (road) 18:40 [2] 2.3 mi (8:07 / mi)

8:40 warm-up before and 10:00 warm-down after track workout at Husky Stadium.

Running - Tempo (track) 15:00 [3] 2.58 mi (5:49 / mi)

Ran at 5:50 pace for two miles, then finally felt warmed-up and sped up to 5:40 for the last 930 meters. The workout felt tougher than it should have, probably because I didn't run yesterday and because last week was heavy.

Running - Sprint (track) 2:09 [5] 0.5 mi (4:18 / mi)

Did 4 x 200m pick-up strides. Felt pretty good, but the last two were a harder effort and felt a bit tough at the end. The 2nd and 4th ones were into a headwind. Times: 32.2, 33.5, 30.7, 32.2

Monday Mar 12, 2001 #

Running - Easy (road) 6:20 [2] 0.88 mi (7:12 / mi)

Jogged to CNW meeting at Olympia Pizza.

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