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Training Log Archive: ccsteve

In the 7 days ending Aug 25, 2007:

activity # timemileskm+m
  Morning Run4 1:01:42 7.6(8:07) 12.23(5:03) 80
  Walking4 59:31 4.0(14:53) 6.44(9:15) 20
  Orienteering1 15:15 1.37(11:09) 2.2(6:56) 3109 /11c81%
  Total5 2:16:28 12.97(10:31) 20.87(6:32) 4109 /11c81%

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SuMoTuWeThFrSa

Saturday Aug 25, 2007 #

Event: ROC - Night-O & Sprint
 

Orienteering race 15:15 [4] *** 2.2 km (6:56 / km) +310m 4:04 / km
spiked:9/11c shoes: Nike Air Terra Humara

Enjoyed the Sprint, but was somewhat rushed - had to get back home. Could have warmed up a bit more and that would have helped, but it was a good 15 minutes of effort. Climbs started to get to me at the end, but I moved reasonably fast throughout. Missed building 1 on the map from the start, but got right back on track. Had a twig in the eye on the climb to 4 that I had to account for for a few moments (didn't lose the contact)
C • Nice run 1

ROC Sprint - Webster Park - Splits

Friday Aug 24, 2007 #

Note

Ought to get some credit for hanging around SUNY Brockport all day - left my eldest there after moveng and waiting around and meeting his girlfriend and eating and picking up last minute items and re-configuring his PC for cable...

Thursday Aug 23, 2007 #

Morning Run 15:46 [3] 1.9 mi (8:18 / mi) +20m 8:02 / mi
shoes: Nike Air Terra Humara

Splits:
7:06/1:05/7:35
First mile: 8:11 Last mile: 8:40

Walking warm up/down 15:40 [3] 1.0 mi (15:40 / mi) +5m 15:26 / mi
shoes: Nike Air Terra Humara

Wednesday Aug 22, 2007 #

Morning Run 15:30 [3] 1.9 mi (8:09 / mi) +20m 7:54 / mi
shoes: Nike Air Terra Humara

Had a nice visit to the chiropractor yesterday, minor adjustments high, mid and low. Back feels a bit more relaxed now.
Splits: 7:00/1:03/7:27
First mile: 8:03, Last mile: 8:30

Walking warm up/down 14:07 [1] 1.0 mi (14:07 / mi) +5m 13:54 / mi
shoes: Nike Air Terra Humara

Tuesday Aug 21, 2007 #

Morning Run 14:44 [3] 1.9 mi (7:45 / mi) +20m 7:30 / mi
shoes: Nike Air Terra Humara

Thinking back to earlier in the year, Tuesdays were going to be speed workouts... ah well. I decided to try to push it today and see what I could do for speed over the 2 miles. It felt pretty good for the first half, but I thought the second half was going to be slower - surprisingly I took a half minute off the front and the back.

Seemed to be a much heavier effort than yesterday's run for so little gain in time. Must be a fine line between where I am and where I'd like to be;-) Splits:
6:28
8:16

If I were to pretend that it was a maximum effort, it gives me a VDOT of 38.7 - I'm going to record that just to have something to compare with later.
C • Downhill first mile? 2

Walking warm up/down 14:54 [1] 1.0 mi (14:54 / mi) +5m 14:41 / mi
shoes: Nike Air Terra Humara

Monday Aug 20, 2007 #

Morning Run 15:42 [3] 1.9 mi (8:16 / mi) +20m 8:00 / mi
shoes: Nike Air Terra Humara

Went out with the thought that everything would be light except the stride count - wanted to keep the legs spinning around, and did a pretty good job of it - counted 84, 87, 86, and 87 spm. While it wasn't a completely light workout, I felt very good at the end. I've also noticed that my first count, even when I'm walking, has been slow; this would show the benefit of a nice 1/2 mile warmup when the effort means more;-) Splits:
7:01
8:41

Walking warm up/down 14:50 [1] 1.0 mi (14:50 / mi) +5m 14:37 / mi
shoes: Nike Air Terra Humara

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