Training Log Archive: FrankTheTankIn the 7 days ending Mar 18, 2006:
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Saturday Mar 18, 2006 #
Orienteering race 1:09:28 [5] *** 8.0 km (8:41 / km) +640ft 7:44 / km
22c
Ultimate #1 at Pt. Defiance Park today. I did ok today. Made major mistakes on control 3 and 14 and made a few other route decision errors that cost me some time. I went out too hard, so I was paying for it in the middle of the run, but I felt like I finished fairly strong. It was a really nice course, but maybe could have been a bit more challenging on control placement.
Friday Mar 17, 2006 #
Snow Skiing 5:00:00 [3]
Happy St. Paddy's Day! Headed up to Crystal Mt. for some fantastic skiing today. I was making fresh turns all morning long on the High Campbell. It was a nice day, I think I might even have some 'coon eyes after being in the sun today!
Thursday Mar 16, 2006 #
Road Running 38:09 [2] 4.5 mi (8:29 / mi) +328ft 7:56 / mi
Ran on a new trail tonight. Wasn't very good. There was alot of off-camber mud, so it was hard to run for a bit (It will be good this summer though). I smacked my knee on a steel post sticking out of a concrete wall that was hidden by a shrub, so that didn't feel too good. Other than that is was a nice evening for a recovery run.
Tuesday Mar 14, 2006 #
Road Running (Track Intervals) 1:00:00 [5] 8.0 mi (7:30 / mi)
Warmup: 16:00 easy, 6x100m strides on straights jog the curves.
Interval workout: 3 sets of (400m at 1600m race pace x 200m jog x 200m finish kick) with ~7:00 set recovery.
Splits: Set1- 400: 69 200rec: 61 200kick: 31
Set2- 400: 69 200rec: 63 200kick: 32
Set3- 400: 68 200rec: 63 200kick: 33
Cooldown: 15:00easy
First speed workout of the year. Felt pretty good considering. It was nice to get back on the track and put the hammer down a bit. Hopefully can get that 400 down to 58-59 and 200 kick down to 28-29 later this year.
Interval workout: 3 sets of (400m at 1600m race pace x 200m jog x 200m finish kick) with ~7:00 set recovery.
Splits: Set1- 400: 69 200rec: 61 200kick: 31
Set2- 400: 69 200rec: 63 200kick: 32
Set3- 400: 68 200rec: 63 200kick: 33
Cooldown: 15:00easy
First speed workout of the year. Felt pretty good considering. It was nice to get back on the track and put the hammer down a bit. Hopefully can get that 400 down to 58-59 and 200 kick down to 28-29 later this year.
Rock Climbing (Indoor) 1:30:00 [2]
Went to the gym after my workout for some climbing. Only did a few routes tonight. Spent some time trying to get a dyno on one of the routes.
Sunday Mar 12, 2006 #
Road Running race 19:13 [5] 3.4 mi (5:39 / mi)
St. Paddy's Day race:
67th place male
18th place in age group
19:13 for 3.4mi
1mi split: 5:38
2mi split: 11:36
Felt ok racing today. I took it easy out of the start and I felt good at the finish as a result. Weather was superb for racing. A bit cold for warmup, but not bad.
67th place male
18th place in age group
19:13 for 3.4mi
1mi split: 5:38
2mi split: 11:36
Felt ok racing today. I took it easy out of the start and I felt good at the finish as a result. Weather was superb for racing. A bit cold for warmup, but not bad.