Training Log Archive: j-manIn the 7 days ending Sep 4, 2004:
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Saturday Sep 4, 2004 #
Run 38:00 [2]
Around the lake with Dasha and Kolya. A really good effort from Dasha.
Friday Sep 3, 2004 #
Cross Training 20:00 [3]
ahr:139 max:146
level 12 hills
393 calories
393 calories
Run 30:00 [3] 3.75 mi (8:00 / mi)
ahr:146 max:166
3% for 30
first 20 at 7
next 2 at 7.5
next 4 at 8
next 2 at 8.5
next 1 at 9
next :30 at 9.5
last :30 at 10
first 20 at 7
next 2 at 7.5
next 4 at 8
next 2 at 8.5
next 1 at 9
next :30 at 9.5
last :30 at 10
Wednesday Sep 1, 2004 #
Cross Training 20:00 [2]
level 11 hills
363 calories
363 calories
Run 30:00 [3] 3.5 mi (8:34 / mi)
3% at 8.33 mm
Rowing Machine 10:00 [3] 2.38 km (4:12 / km)
around 2:05
Tuesday Aug 31, 2004 #
Cross Training 20:00 [3]
ahr:135 max:143
level 12 hills
383 calories
383 calories
Run 20:00 [3]
ahr:135 max:156
level 8 hills
for last 4 minutes ramped up by .5 mph per 20 seconds, with jump to 6 mm for last 1:30.
for last 4 minutes ramped up by .5 mph per 20 seconds, with jump to 6 mm for last 1:30.
Rowing Machine 10:00 [4] 2.56 km (3:54 / km)
ahr:150 max:160
Started easy (2:05) but soon realized that I didn't work so hard this workout. So I pulled harder.
Sunday Aug 29, 2004 #
Orienteering 1:14:56 [4] 8.4 km (8:55 / km) +240m 7:48 / km
ahr:155 max:164 spiked:8/14c
Decent run - at least better than last FCE, especially in and around controls. I don't think I missed a control once when I was in the circle and knew where I was.
However, I had several issues.
-- Lost about 2 minutes on #3 (I suspect my circle was misplaced)
-- About 3 on #6: probably was really close but swung right and circled, circled...
-- 1 or so on 7: went straight (spiked control) but really heavy ferns until I hit the trail 200 m before control.
-- 1 at 9: Was standing on the platform in the circle wondering where the control was (I looked at the clue and saw a triangle -ergo, platform. I've made this mistake before)
-- 1:30 or so on 13: again too far right, though luckily hit two platforms on the way.
However, I had several issues.
-- Lost about 2 minutes on #3 (I suspect my circle was misplaced)
-- About 3 on #6: probably was really close but swung right and circled, circled...
-- 1 or so on 7: went straight (spiked control) but really heavy ferns until I hit the trail 200 m before control.
-- 1 at 9: Was standing on the platform in the circle wondering where the control was (I looked at the clue and saw a triangle -ergo, platform. I've made this mistake before)
-- 1:30 or so on 13: again too far right, though luckily hit two platforms on the way.