Training Log Archive: dersu

In the 7 days ending Jul 9, 2009:

2:10

0:00

Event: OCIN FAST-O #7 - Miami Univ - Middletown Campus

Jogging 25:00 [1] 2.08 mi (12:00 / mi)

Running (treadmill) 5:00 [2] 0.5 mi (10:00 / mi) +8m 9:31 / mi
shoes: White NB 205 pair 3

Weightlifting (liight) 5:00 [2]

Swimming 5:00 [1]

Jogging warm up/down 20:00 [1] 1.3 mi (15:23 / mi)
shoes: Black Free 5

Running warm up/down 5:00 [3] 0.5 mi (10:00 / mi)
shoes: John Deere Spikes

some hill sprints

Orienteering race (short) 14:18 [4] *** 1.7 km (8:25 / km) +90m 6:39 / km
spiked:8/9c shoes: Mick Joggers

Mostly woods, some campus

Orienteering race (short) 20:44 [4] *** 2.6 km (7:58 / km) +120m 6:29 / km
spiked:12/12c shoes: Mick Joggers

Long legs in the woods; shorter legs on campus

Orienteering (control pickup) 30:00 [1] ** 2.0 mi (15:00 / mi) +100m 12:59 / mi
shoes: Mick Joggers

Jogging (trail) 36:00 [1] 3.0 mi (12:00 / mi)
shoes: Free 3.0 13

Running (treadmill) 10:00 [2] 1.0 mi (10:00 / mi)
shoes: White NB 205 pair 3

Swimming 15:00 [1]

Jogging warm up/down 30:00 [1] 2.73 mi (11:00 / mi)
shoes: John Deere Spikes

Running race (trail) 21:15 [4] 5.0 km (4:15 / km) +50m 4:03 / km
shoes: John Deere Spikes

Crowded. Tight turns. Low on energy.

Jogging 28:00 [1] 2.55 mi (11:00 / mi)
shoes: Black Free 5

Jogging 35:00 [1] 2.92 mi (12:00 / mi)
shoes: Black Free 5

Jogging warm up/down 35:00 [1] 3.0 mi (11:40 / mi)
shoes: White Waffle Racers

Running tempo (grass) 4:22 [3] 1.0 km (4:22 / km)
ahr:162 max:169 shoes: White Waffle Racers

Running intervals (track) 6:40 [4] 2.0 km (3:20 / km)
ahr:165 max:185 shoes: White Waffle Racers

10x200 (with 40s rest)

Jogging 35:00 [1] 3.18 mi (11:00 / mi)

Jogging warm up/down (trail) 30:00 [1] ** 2.61 mi (11:30 / mi) +50m 10:51 / mi
shoes: White Waffle Racers

Running (grass) 40:00 [2] ** 4.44 mi (9:00 / mi) +50m 8:42 / mi
shoes: White Waffle Racers

Jogging (trail) 40:00 [1] ** 3.64 mi (11:00 / mi)
shoes: Free 3.0 13