Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: z-man

In the 30 days ending Jun 30, 2003:

activity

time

miles

Running

7:34:38

47.06

(9:40)

75.73

(6:00)

Orienteering

5:14:02

21.69

(14:29)

34.9

(9:00)

Stretching

20:00

Total

13:08:40

68.74

110.63

2:20

0:00

» now

Sunday Jun 29, 2003 #

Orienteering 47:18 [5] 6.0 km (7:53 / km)

The winning 4th leg for DVOA at US Relay Chanps.

Leg 4 V 3 - Splits

Saturday Jun 28, 2003 #

Orienteering 1:10:35 [5] 10.0 km (7:04 / km)

Sat A-meet in Idaho.

Blue - Splits

Wednesday Jun 25, 2003 #

Running 19:43 [4] 5.5 km (3:35 / km)

5x3:10 cruise intervals plus 1 min rest in between.

Stretching 10:00 [3]

Lots of stretching afterwards

Sunday Jun 22, 2003 #

Orienteering 56:09 [4] 7.9 km (7:06 / km)

WCOC Local meet in Ansonia Resv. Wet and Yakyy in the woods.

Friday Jun 20, 2003 #

Running 20:00 [3] 5.0 km (4:00 / km)

An easy lap in PP.

Running 15:00 [4] 0.8 km (18:45 / km)

2x4x100m strides plus regular stretching afterwards.

Tuesday Jun 17, 2003 #

Running 20:00 [2] 4.0 km (5:00 / km)

Warm up for intervals.

Running 25:00 [5] 2.1 km (11:54 / km)

7x300m hill intervals with Boris. Full speed/full recovery.

Monday Jun 16, 2003 #

Running 20:30 [3] 5.0 km (4:06 / km)

A lap in PP.

Running 15:15 [4] 0.8 km (19:04 / km)

2x4x100m strides.

Saturday Jun 14, 2003 #

Running 1:29:30 [4] 9.0 km (9:57 / km)

HVO Score O. Got lost for 20 min in the area of 9 conrol during the BillyGoat. Boris, got us all by a huge margine, very impresive!!!

Friday Jun 13, 2003 #

Running 21:00 [3] 5.0 km (4:12 / km)

Lap in PP.

Running 12:00 [4] 0.8 km (15:00 / km)

2x4x100m strides.

Wednesday Jun 11, 2003 #

Running 10:00 [2] 1.5 km (6:40 / km)

Warm up.

Running 20:35 [4] 5.3 km (3:53 / km)

5x3.2min cruise intervals + 1min of rest in between.

Stretching 10:00 [3]

As usually lots of stretching afterwards.

Tuesday Jun 10, 2003 #

Running 26:00 [3] 5.5 km (4:44 / km)

Running in PP with Boris in Suzanne.

Running 10:00 [4] 0.8 km (12:30 / km)

2x4x100m strides with same guys.

Sunday Jun 8, 2003 #

Orienteering 2:20:00 [2] 11.0 km (12:44 / km)

Boris and I run the WOC'93 classic in HP (not in exact order and without the last loop), but cool after all.

Friday Jun 6, 2003 #

Running 22:30 [3] 5.0 km (4:30 / km)

A loop in PP.

Running 15:00 [4] 0.8 km (18:45 / km)

2x4x100m strides + lots of stretching afterwards

Thursday Jun 5, 2003 #

Running 33:32 [3] 7.2 km (4:39 / km)

Relaxed run on my PP loop. Didn't feel so sore for quite a while already (even intence O-races didn't have such an effect on my legs as this road race), but is was nice to feel the jumpiness in them.

Running 10:00 [3] 0.5 km (20:00 / km)

5x100m strides + lots of stretching afterwards.

Tuesday Jun 3, 2003 #

Running 19:33 [5] 3.5 mi (5:35 / mi)

Run a Chase Corporate Challenge race in CP for my company. Run as hard as I could, though the course turnded out to be quite hilly since the organizers reversed the direction in which rrnyc has its races, so we started from the bottom on the west side and run north to finish on the east side. Splits are 5:31, 5:35, 5:45 and 2:42. The third mile was really tough on the legs, though had no problem with breathing at all. The fastest as I was told was 17:27.

Monday Jun 2, 2003 #

Running 22:30 [2] 5.0 km (4:30 / km)

Almost a complete lap in PP.
Needed some rest as Tue's 3.5m in CP coming up soon.

Running 7:00 [3] 0.5 km (14:00 / km)

5x100m strides

« Earlier | Later »