Training Log Archive: dcadyIn the 7 days ending Apr 4, 2009:
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Thursday Apr 2, 2009 #
mapping 1:30:00 [1]
shoes: Salomon XA Pro 3D Ultra
Final tweaks to the sprint map of Emery Park.
Orienteering race 9:16 [4] *** 1.6 km (5:47 / km)
shoes: VJ Falcons 08
Fast jog around the white/Yellow sprint course.
Orienteering race 14:24 [4] *** 2.65 km (5:26 / km)
shoes: VJ Falcons 08
Test run of Red/Blue sprint course. Sprinted to each control and then paused to catch my breath. Time is time sprinting, not time catching breath. This is Mark Dominie's technique for estimating sprint winning times.
walking warm up/down 12:00 [1]
shoes: VJ Falcons 08
A couple of walks to the start.
Wednesday Apr 1, 2009 #
stretching warm up/down 9:00 [1]
strength 57:45 [3]
A new routine. I'll have to trim it down a bit.
Tuesday Mar 31, 2009 #
stretching warm up/down 12:00 [1]
running 30:39 [3]
shoes: Saucony pro grid guide
Out and back around the golf course, on cinders or grass, mostly.
walking warm up/down 14:15 [1]
shoes: Saucony pro grid guide
Monday Mar 30, 2009 #
strength 42:00 [3]
stretching warm up/down 13:00 [1]
Sunday Mar 29, 2009 #
Road Race race 24:52 [5] 5.0 km (4:58 / km) +31m 4:49 / km
shoes: Saucony pro grid guide
Shoes for the shelter 5k. This is a nice race for me because I can walk to the start from my house. The route is in the cemetery and includes 3 significant hills, one just before the finish. A little chilly and windy today but the rain held off. Nice food afterwards. My splits were 7:45 and 8:00. About 500 total runners. 3rd of 15 in 60-64. Last year 4th of 13 with a faster time.