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Training Log Archive: Mihai

In the 7 days ending Mar 23, 2003:

activity	#	time	miles		km		+m
running	4	3:24:22	26.72	(7:39)	43.0	(4:45)	662
x-country ski free style	1	1:04:30	9.94	(6:29)	16.0	(4:02)	210
orienteering	1	52:23	4.6	(11:24)	7.4	(7:05)	180	17 /	20c	85%
strenght-mobility	3	50:00
Total	5	6:11:15	41.26		66.4		1052	17 /	20c	85%

1:47

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Sunday Mar 23, 2003 #

running (warm up/down) 25:00 [2] 5.0 km (5:00 / km) +20m 4:54 / km

orienteering (race) 52:23 [5] 7.4 km (7:05 / km) +180m 6:19 / km
spiked:17/20c

DVOA local race at Hibernia on newly printed map.I did a complete revision of the whole map in '98 and they were some in the last 3 years from other DVOA members..Virtualy no white on this map,only some open fields areas and pretty rocky in the woods.Felt a little tired and stiff from that long run thursday in the freezing rain.Lost about 3 mins.

RED - Splits

Saturday Mar 22, 2003 #

running (grass/warm up/down) 24:00 [2] 5.0 km (4:48 / km) +20m 4:42 / km

strenght-mobility (streching) 10:00 [1]

running (grass/4x500m) 7:37 [5] 2.0 km (3:49 / km) +12m 3:42 / km

One min. full rest in between.A little to soft, tough to run fast.

strenght-mobility 15:00 [2]

Thursday Mar 20, 2003 #

running 1:47:30 [2] 22.0 km (4:53 / km) +430m 4:27 / km

Cold,wet,freezing rain,temp in mid 30's trail was mostly a stream of water not to muddy tough.(rocky terrain).On Appallachian Trail from Fuller lake 11 km. out and back heading out south west.

Wednesday Mar 19, 2003 #

running (warm up/cool down) 33:00 [2] 7.0 km (4:43 / km) +65m 4:30 / km

Warm up/down and easy running between intervals.

running (short hills) 7:15 [5] 2.0 km (3:38 / km) +115m 2:49 / km

10 x 200m x 11.5m. climb ,hill reps at Rocky Ridge.

strenght-mobility 10:00 [2]

Note

The climb conversion,definetly not real,I can not possibly run 2:18/ 1 km.on flat.

Tuesday Mar 18, 2003 #

x-country ski free style (skate) 1:04:30 [2] 16.0 km (4:02 / km) +210m 3:47 / km

Last time on skis this season.Warm ( 60* ),old and verry dirty wet snow.After today it won't be enough snow left to ski anymore,lots of bare spots.

Note

It looks that my allways strategy for the few injuries that I had over the years ,worked again.A little bit off and than back to work before it got completly better or worse.

strenght-mobility 15:00 [2]

Abs,push ups and some streching.

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