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Training Log Archive: dcady

In the 7 days ending May 17, 2014:

activity # timemileskm+m
  strength3 2:37:33
  running3 1:55:14 11.48(10:02) 18.48(6:14) 77
  bike2 54:31 5.92 9.53 18
  Orienteering1 46:52 2.24(20:55) 3.61(13:00) 106
  walking1 6:51 0.18(37:53) 0.29(23:32)
  Total7 6:21:01 19.82 31.9 201
  [1-5]6 4:41:04
averages - weight:161.3lbs

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Saturday May 17, 2014 #

Note

Tom had 13 controls to put out in .7 sq km. It took him less than 45 min. I had 12 controls to put out in .5 sq km. It took me 45 min.
9 AM

Orienteering 46:52 intensity: (8:55 @0) + (9:36 @1) + (11:30 @2) + (13:36 @3) + (2:48 @4) + (27 @5) *** 2.24 mi (20:55 / mi) +106m 18:14 / mi
ahr:127 max:165 shoes: Inov-8 OROC 280

Putting out controls for the BFLO meet at Chestnut Ridge Park. Stopped and stared at a deer at control 144. The deer stared back. I got tired of staring first and the deer took off when I took a step.

Friday May 16, 2014 #

strength 52:00 [2]
weight:161lbs

Skipped leg press knowing I'd be in the woods on the next day.

Thursday May 15, 2014 #

6 PM

running race (Trail) 48:21 intensity: (15 @0) + (7 @1) + (18 @2) + (1:27 @3) + (41:24 @4) + (4:50 @5) 4.94 mi (9:47 / mi) +48m 9:30 / mi
ahr:152 max:164 shoes: Inov-8 OROC 280

Trail race at Knox Farm State Park. Challenging conditions. 44 runners. Had rained most of the day which cut into the attendance. Some people had trouble following the course. Lovely venue though.

walking warm up/down 6:51 intensity: (5:56 @0) + (31 @1) + (14 @2) + (10 @3) 0.18 mi (37:53 / mi)
ahr:106 max:138 shoes: Inov-8 OROC 280

Wednesday May 14, 2014 #

strength 54:00 [1]
weight:161lbs

bike 26:00 [2]

To and from gym.
1 PM

bike 28:31 [0] 5.92 mi (4:49 / mi) +18m 4:46 / mi

Going to pick up the car after minor A/C service.

Tuesday May 13, 2014 #

5 PM

running intervals 26:02 [3] 2.47 mi (10:32 / mi) +4m 10:29 / mi
shoes: Asics GT-2000

Forgot to take the HRM to track practice. Only did a half workout since it was my first time this year. Four 400s separated by recovery of same time.

Monday May 12, 2014 #

10 AM

running 18:18 intensity: (2:29 @0) + (49 @1) + (5:58 @2) + (9:02 @3) 1.85 mi (9:53 / mi) +15m 9:38 / mi
ahr:130 max:142 shoes: Asics GT-2000

strength 51:33 intensity: (48:43 @0) + (2:22 @1) + (28 @2)
ahr:97 max:126 weight:162lbs

running 22:33 intensity: (5:08 @0) + (1:10 @1) + (2:33 @2) + (9:58 @3) + (3:44 @4) 2.22 mi (10:09 / mi) +10m 10:01 / mi
ahr:130 max:152 shoes: Asics GT-2000

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