Training Log Archive: eboneIn the 1 days ending Jun 1, 2005:
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Wednesday Jun 1, 2005 #
Orienteering (course designing) 26:00 [2] ** 4.16 km (6:15 / km)
ahr:120 shoes: Mizuno Wave Nirvana 1
Running around (at Magnuson?) course designing and making map corrections for BEAST race #3.
Cycling (mtb road) 40:32 [2] * 8.0 mi (5:04 / mi) +150m 4:47 / mi
ahr:122
Riding around scouting the BEAST race #3 bike course.
Running - Road / Track warm up/down 22:00 [2] 3.03 mi (7:16 / mi)
shoes: Mizuno Wave Nirvana 1
About 12 minute warm-up and 10 minute warm down at Club Northwest all-comers track meet.
Running - Road / Track tempo 16:18 [3] 2.86 mi (5:42 / mi)
ahr:161 max:167 shoes: Nike Zoom Waffle - Husky color
Ran the 5000m at CNW all-comers track meet. I ran it as a workout, and included a surge down the backstretch for each of the last four laps (which I've logged separately). I felt reasonably good, but the pace felt just slightly fast/hard starting before I had even reached the mile mark.
Splits and heart rates: 85.8 157, 84.0 158, 85.5 158, 84.7 161 (=5:40.0 first 1600m), 85.4 163, 86.5 162, 84.3 163, 84.7 166 (=5:40.9 second 1600m), 64.9 166 (300m), 18.3 167 (100m), 64.2 165, 18.4 170, 64.1 169, 18.5 173, 62.7 169, 16.8 171 (=5:27.9 third 1600m), 41.2 172 (=17:30.0 for 5000 meters)
Splits and heart rates: 85.8 157, 84.0 158, 85.5 158, 84.7 161 (=5:40.0 first 1600m), 85.4 163, 86.5 162, 84.3 163, 84.7 166 (=5:40.9 second 1600m), 64.9 166 (300m), 18.3 167 (100m), 64.2 165, 18.4 170, 64.1 169, 18.5 173, 62.7 169, 16.8 171 (=5:27.9 third 1600m), 41.2 172 (=17:30.0 for 5000 meters)
Running - Road / Track intervals 1:12 [4] 0.25 mi (4:48 / mi)
ahr:169 max:173 shoes: Nike Zoom Waffle - Husky color
Ran 4 x 100 meter surges during the last mile of the 5000 meter run. Times and ending heart rates: 18.3 167, 18.4 170, 18.5 173, 16.8 171.