Training Log Archive: mgbIn the 7 days ending Apr 24, 2011:
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Sunday Apr 24, 2011 #
8 AM
Running long 1:30:34 [4] 10.2 mi (8:53 / mi) +182m 8:25 / mi
rhr:56 slept:8.0
I did part of the route for Applefest Half-Marathon that I will do in the fall. It made me realize it is probably the cruelest half-marathon around. It starts out with 4 miles of flat/down-hill, turning into 5 miles of rolling hills going into 2 miles of steady uphill, with the last 2 miles being flat. It justs invites you to go to fast in the beginning, tires you on the rolling hills to break you when the uphills come around. The climb calculated by the GPS does not do the course justice.
Running warm up/down 9:16 [1] 0.58 mi (16:00 / mi) +36m 13:25 / mi
Cool down.
Saturday Apr 23, 2011 #
10 AM
Orienteering 1:06:23 [3] ** 5.04 mi (13:11 / mi) +137m 12:09 / mi
spiked:17/19c rhr:50 slept:7.5
I went to the Hollis Town Forest local meet in NH and did the red course, 6.1km. I was thoroughly taped, and the ankle felt pretty good. I wasn't going that fast though, as I akwardly made my way through the forest.
The orienteering was very easy, but I still managed to miss two controls anyway. I overshot #2 and went up a hill next to a marsh, similar to where the control point was. I misread the contours at #7, going up the ridge behind it before realising my mistake. Probably lost in total 3-4 minutes, mostly on #2.
It was fun running through the Orchard, and new experierience.
The orienteering was very easy, but I still managed to miss two controls anyway. I overshot #2 and went up a hill next to a marsh, similar to where the control point was. I misread the contours at #7, going up the ridge behind it before realising my mistake. Probably lost in total 3-4 minutes, mostly on #2.
It was fun running through the Orchard, and new experierience.
Thursday Apr 21, 2011 #
5 PM
Cycling 30:00 [4] 8.25 mi (3:38 / mi)
slept:7.5
Tired ankle so I decided to do some biking instead.
Strength 25:00 [3]
Back Fly - 85 lbs, Lat Pulldown - 110 lbs, Pec Fly - 105 lbs, Bench Press - 115 lbs
Wednesday Apr 20, 2011 #
Note
(rest day)
Rest day due to tired ankle and sluggish. Done fair amount of mileage the past week.
Tuesday Apr 19, 2011 #
6 PM
Running long 1:24:24 [3] 9.66 mi (8:44 / mi) +223m 8:09 / mi
rhr:56 slept:7.0
Long slow run.
Monday Apr 18, 2011 #
5 PM
Cycling 20:00 [1] 3.95 mi (5:04 / mi)
rhr:52 slept:7.5
An easy bike ride.
Strength 25:00 [3]
Abdominal Machine - 110 lbs, Pull down (cable) - 70 lbs, Lat Pulldown - 110 lbs, Rotary torso - 41 lbs, Pec Fly - 105 lbs, Shoulder Press - 70 lbs