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Training Log Archive: div

In the 7 days ending Jun 12, 2006:

activity # timemileskm+mload
  Easy run4 1:41:15 11.25(9:00) 18.1(5:36) 1608100.0
  Orienteering1 1:28:14 4.29(20:35) 6.9(12:47) 45014 /14c100%7941.0
  Strength1 40:003200.0
  Stretching3 31:002480.0
  R run1 7:04 1.25(5:39) 2.01(3:31)679.0
  Total5 4:27:33 16.78 27.01 61014 /14c100%22400.0
averages - sleep:7 rhr:53 weight:81.3kg

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TuWeThFrSaSuMo

Monday Jun 12, 2006 #

Easy run 26:30 [3] 5.0 km (5:18 / km)
rhr:53 slept:7.0 weight:81.4kg shoes: Asix GT-2100

GYM due to lack of time. But was a must to flush LA after yesterdays race, which wasnt so bad overally, except couple route choise mistakes. Started lazy, than accelerated to 8mm pace. 5k was enough.

Stretching 10:00 [3]
shoes: Asix GT-2100

Sunday Jun 11, 2006 #

Note

China Camp State Park
San Rafael, CA

Orienteering race 1:28:14 [4] *** 6.9 km (12:47 / km) +450m 9:39 / km
spiked:14/14c weight:81.6kg shoes: Adidas Alborado II

China camp park, Blue course. Really hard, especially in the middle. Did one obvious route chiose mistake, from #7 to #8, lower route was 3-4min faster, also #10-#11 trail option was slower by 1min due to excessive climb at the second part of leg. Lost additional 2min due to painfull spike in the shoe - had to stop and took off shoe.
Martin would beat James but he got bad knee injury...

Easy run warm up/down 10:00 [3] 1.0 km (10:00 / km) +80m 7:09 / km
shoes: Adidas Alborado II

Saturday Jun 10, 2006 #

Event: North American Rogaine Championships
 
Event: LAOC Mt Pinos
 

Friday Jun 9, 2006 #

Note
(rest day)

Tomorrow will be cycling day - comute CV-WC-CV, 2x47km
Never happend due to freeze - returned home only around 2200.

Thursday Jun 8, 2006 #

Strength 40:00 [3]
slept:7.0 weight:80.6kg shoes: Asix GT-2100

Wasnt in mood for running, may be because of changing weather, so did long strength session in the downstairs gym. Felt better after all, especially helped 30min in the hot shower.

Wednesday Jun 7, 2006 #

Easy run hills 52:45 [3] 10.1 km (5:13 / km) +80m 5:01 / km
weight:80.8kg shoes: Asix GT-2100

Tilden park easy recovery run. Started lazy, but fast enaugh, 8mm pace felt very comfortable and relaxing despite yesterday's 1 mile time trail. Like it.

Stretching 6:00 [3]
shoes: Asix GT-2100

Tuesday Jun 6, 2006 #

Easy run warm up/down 12:00 [3] 2.0 km (6:00 / km)
weight:82kg shoes: Asix GT-2100

Warmup/cooldown before and after workout. Was to tired to make more than 1 lap after TT run.

Stretching warm up/down 15:00 [3]

R run 1:23 [3] 0.4 km (3:27 / km)
shoes: Asix GT-2100

Strides 2x100, plus 1x200 R pace after TT. Didnt felt good after 200, so dropped and went for cooldown jog.

R run race 5:41 [5] 1.61 km (3:32 / km)
max:169 shoes: Asix GT-2100

TT 1 mile run. Plan was 5:30, but reality was different, even 1st lap was slower than target pace. The only positive moment is that at least run was consistent, only 1 sec deviation between laps.
1:22, 1:26, 1:27, 1:25.

Progress from last year is too small - only 8 sec gain.

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