Training Log Archive: D-MANIn the 7 days ending Apr 25, 2009:
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Saturday Apr 25, 2009 #
Biking 15:45 [1] 5.5 km (2:52 / km)
shoes: Etnies
Easy mountain bike ride at night. (mostly uphill)
Biking 16:00 [1] 6.4 km (2:30 / km)
shoes: Etnies
Easy mountain bike ride at night. (mostly downhill)
Orienteering race 1:09:41 [5] 8.7 km (8:01 / km)
shoes: Jalas Black FLX
First meet of the year. FWOC Spring Opener at SL Ranch (Rumsey).
Big mistakes on #1 (lost concentration), #14 (trying to run to hard / was on a similar feature to where I thought I was, #17 was at a different marsh than I thought I was.
Little mistake on #4-miss-oriented my map 50m away from the control..caused a bit of unnecessary running around.
Bad route choice to #5.
Some awesome legs and some garbage.
Big mistakes on #1 (lost concentration), #14 (trying to run to hard / was on a similar feature to where I thought I was, #17 was at a different marsh than I thought I was.
Little mistake on #4-miss-oriented my map 50m away from the control..caused a bit of unnecessary running around.
Bad route choice to #5.
Some awesome legs and some garbage.
Thursday Apr 23, 2009 #
Running 29:39 [2] 6.0 km (4:57 / km)
shoes: Asics Gel Kayano 13
Evening jog. Hamstrings were a little sore. Kept it nice and smooth felt strong.
1km-4:58
2km-4:59/9:57
3km-5:04/15:02
4km--4:54/19:56
5km-4:56/24:52
6km-4:46/29:39
1km-4:58
2km-4:59/9:57
3km-5:04/15:02
4km--4:54/19:56
5km-4:56/24:52
6km-4:46/29:39
Wednesday Apr 22, 2009 #
Biking 20:00 [1] 5.5 km (3:38 / km)
shoes: Etnies
Easy mountain bike ride. Cold and snowing, pavement wet from the snow. (mostly up hill)
Biking 13:41 [2] 5.5 km (2:29 / km)
shoes: Etnies
Easy mountain bike ride while snowing. Roads were covered in snow and biking with the strong wind made it even easier going home (mostly down hill)
Tuesday Apr 21, 2009 #
Cycling 1:47:00 [2] 50.06 km (2:08 / km)
shoes: Northwave Revolution Road Shoe
Morning ride with other speed skaters.
Average 28.1 km/h
Max Speed 74.1 km/h
2084.0 Kilomiters to date
Average 28.1 km/h
Max Speed 74.1 km/h
2084.0 Kilomiters to date
Running 21:51 [3] 5.0 km (4:22 / km)
shoes: Asics Gel Kayano 13
Easy sunset 5km run with a fast last kilometer. Felt good but the legs were a little sore.
10min cool down walk.
1km-4:35
2km-4:29/9:04
3km-4:31/13:36
4km-4:24/18:00
5km-3:51/21:51
10min cool down walk.
1km-4:35
2km-4:29/9:04
3km-4:31/13:36
4km-4:24/18:00
5km-3:51/21:51
Monday Apr 20, 2009 #
Running race 19:09 [5] 5.0 km (3:50 / km)
shoes: Asics Gel Kayano 13
All out 5km at sunset. Felt good.
1km-3:41
2km-3:42/7:24
3km-3:49/11:13
4km-4:03/15:17 (into the wind)
5km-3:52/19:09 (pb)
1km-3:41
2km-3:42/7:24
3km-3:49/11:13
4km-4:03/15:17 (into the wind)
5km-3:52/19:09 (pb)
Running warm up/down 5:15 [2] 1.0 km (5:15 / km)
shoes: Asics Gel Kayano 13
Warm up-1km 5:15
10:00 cool down walk.
10:00 cool down walk.