Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Gil

In the 7 days ending Jun 25, 2006:

activity

time

miles

Cycling

3:17:00

Running

1:54:18

12.07

(9:28)

19.42

(5:53)

Basketball

1:30:00

Other

1:00:00

Gym

1:00:00

Orienteering

39:18

3.5

(11:14)

5.63

(6:59)

8 /

11c

72%

Aqua

34:00

Total

9:54:36

15.57

25.05

8 /

11c

72%

averages - sleep:6.5

3:19

0:00

» now

Sunday Jun 25, 2006 #

Note

ROC Apple Sched event

Orienteering race (ROC Apple Shed) 39:18 [4] *** 3.5 mi (11:14 / mi)
spiked:8/11c shoes: Adidas Neptune XC Spikes

There were bigger hills I expected. Greens and whites were nasty. Raspberry bushes everywhere.

I used Timex GPS to see distance I run. It was fun to analyze different speeds between legs. Big difference between some of the legs

Running warm up/down 10:00 [1] 1.0 mi (10:00 / mi)

Cycling (Stationary Bike at Gym) 1:32:00 [2]
ahr:138

Green - Splits

Saturday Jun 24, 2006 #

Note

Rochester NY Airport 5K

Running warm up/down 15:00 [2] 1.0 mi (15:00 / mi)
slept:5.5 shoes: Polo Sport

Running race 19:18 [5] 5.0 km (3:52 / km)
shoes: Polo Sport

Disapointing run personally. I thought I am ready to break 18 mins, 19 minutes at least. I did not expect to be 19+. What can I say - I guess I was not ready.

I was surprised to discover that Randy is lot stronger runner then I thought he is since he finished 20 seconds ahead of me. Randy has never showed any running speed at orienteering meets (or the running speed was overshadowed by navigation skills). He needs to work on his navigation skills and he might be kicking our behinds....

Cycling (Stationary Bike at Gym) 1:45:00 [2]
shoes: Polo Sport

Fuming inside about the disapointing race I wend to gym to work off the frustration.

Other (Ping-Pong) 1:00:00 [1]

Played ping-pong with Ansis

Friday Jun 23, 2006 #

Note
(rest day)

Thursday Jun 22, 2006 #

Basketball (SHOOTING) 30:00 [1]
slept:6.5 shoes: Asics Ahar

Gym (Sationary Bike) 1:00:00 [2]
shoes: Asics Ahar

Aqua 17:00 [1]

Wednesday Jun 21, 2006 #

Note
(injured) (rest day)

My right knee was bothering me. I was planning for easy day anyway

Tuesday Jun 20, 2006 #

Running intervals 1:10:00 [4] 11.2 km (6:15 / km)
slept:7.5 shoes: Asics Ahar

Fairport track

1600M Warmup

(200-400-400-200) x 3 with 2 min rest time

1st set
200M - 38 (200M rec)
400M - 1:15 (400M rec)
400M - 1:15 (400M rec)
200M - 36 (200M rec)

2nd set
200M - 36 (200M rec)
400M - 1:17 (400M rec)
400M - 1:21 (400M rec)
200M - 36 (200M rec)

3rd set
200M - 40 (200M rec)
400M - 1:18 (400M rec)
400M - 1:18 (400M rec)
200M - 34 (200M rec)

2400M - cool-down

Back was "A OK". Right knee was bothering a little.

Aqua 17:00 [1]

Monday Jun 19, 2006 #

Basketball 1:00:00 [2]
slept:6.5 shoes: Asics Ahar

I was planning to take a "rest" day with law intensity hoops however couple guys invited me to play 2-on-2, later on 3-on-3 and I could not resist. After games I shoot some 3-pointers and foul-shoots. Made 3-pointers in the row and 14 foul-shoots in the row

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