Training Log Archive: j-manIn the 7 days ending Nov 21, 2004:
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Saturday Nov 20, 2004 #
Orienteering 1:41:00 [4] 17.8 km (5:40 / km) +600m 4:51 / km
ahr:149 max:168
Susquehana Stumble
Decent result and generally good orienteering.
First loop was run fast with Mikell pulling ahead by some five minutes in the last few k. On the two last controls, Vadim pulled ahead, too, which was a demoralizing sign.
The second loop was tough physically with bunches of the downed trees. I didn't see anybody for most of it but Vadim said he saw me. But with only 1-2 k left I foundd Mihai - who was dragging. Then a minute later I saw Vadim. I was anticipating a slugfest. Somehow Vadim and I stayed ahead of Mihai going into the last control, but I was only meters ahead of Vadim.
I thought that the the person who got to the pavement first would win since we're close in speed on the flat - or he may be faster. So, I pushed it through the crappy woods and did get to the parking lot - at which point I really hammered it.
Mikell finished a couple minutes before.
Decent result and generally good orienteering.
First loop was run fast with Mikell pulling ahead by some five minutes in the last few k. On the two last controls, Vadim pulled ahead, too, which was a demoralizing sign.
The second loop was tough physically with bunches of the downed trees. I didn't see anybody for most of it but Vadim said he saw me. But with only 1-2 k left I foundd Mihai - who was dragging. Then a minute later I saw Vadim. I was anticipating a slugfest. Somehow Vadim and I stayed ahead of Mihai going into the last control, but I was only meters ahead of Vadim.
I thought that the the person who got to the pavement first would win since we're close in speed on the flat - or he may be faster. So, I pushed it through the crappy woods and did get to the parking lot - at which point I really hammered it.
Mikell finished a couple minutes before.
Friday Nov 19, 2004 #
Run 35:00 [3]
Along the river and up to the museum.
about 10 minutes was at 4 intensity.
about 10 minutes was at 4 intensity.
Wednesday Nov 17, 2004 #
Run 1:00:00 [3] 7.2 mi (8:20 / mi) +230m 7:35 / mi
2%
first 50 @ 7 mph
next 8 @ 8 mph
last 2 @ 9 mph
first 50 @ 7 mph
next 8 @ 8 mph
last 2 @ 9 mph
Weight training 15:00 [2]
upper body
Tuesday Nov 16, 2004 #
Run 40:00 [3] 5.0 mi (8:00 / mi) +160m 7:17 / mi
2%, 8 mph for 1st 20
7 mph for next 20
felt a bit sluggish
7 mph for next 20
felt a bit sluggish
Monday Nov 15, 2004 #
Run 1:00:00 [3] 7.02 mi (8:33 / mi) +281m 7:36 / mi
2.5%, 7 mph
58th minute @ 7.5
59th minute @ 8.0
58th minute @ 7.5
59th minute @ 8.0