Training Log Archive: j-man

In the 7 days ending Dec 4, 2004:

1:00

0:00

Run 30:00 [2] 3.5 mi (8:34 / mi) +112m 7:48 / mi
ahr:136 max:144

2%, 7 mph

Run 30:00 [3] 3.8 mi (7:54 / mi) +122m 7:11 / mi
ahr:146 max:164

2%
first 24 @ 7 mph
last 6 @ 10 mph
I think this was a threshold run. I really need to start running faster...

Run 40:00 [2] 5.0 mi (8:00 / mi) +160m 7:17 / mi

2% @ 7.5 mph

Run 7:00 [2]

run home from gym

Run 45:00 [2] 5.41 mi (8:19 / mi) +173m 7:34 / mi

2%
first 35 @ 7 mph
final 10 @ 8 mph

Run 40:00 [3] 5.2 mi (7:42 / mi) +166m 7:00 / mi

2%, 730 calories
first 10 minutes @ 7 mph
next 10 @ 7.5 mph
next 10 @ 8 mph
next 5 @ 8.5 mph
last 5 @ 9.0 mph
effort started at 2 and ended at 4

Orienteering 46:31 [4] 5.8 km (8:01 / km) +240m 6:39 / km

Mt. Penn Pagoda Red.
A really good run - maybe 1:30-2:00 minutes of errors.
Suprisingly slow - but there was that big trudge up the mountain...