Training Log Archive: maprunnerIn the 7 days ending Sep 22, 2012:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
|
| ||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||
Saturday Sep 22, 2012 #
12 PM
run/walk warm up/down 10:00 0.55 mi (18:11 / mi) +2m 17:59 / mi
ahr:133 max:169
PT 1 [0]
orienteer 22:32 2.3 km (9:48 / km) +32m 9:10 / km
ahr:170 max:187 14c
Re-ran Pete's course from June. Last time, I DNF, because I took the controls out of order, and then quit early. This time the goal was to keep the HR above 172 and run at race pace. I need to practice running fast on the trails; I had to slow down in the rocky sections. And I slowed down on hills, or when I got tired. So, not ideal. But I was able to recover after those short rests, and keep on moving at a decent pace. My total time was at least 4 minutes faster than I pace I was on in June, so I'm pretty happy with that.
Friday Sep 21, 2012 #
cycle 30:00 [1]
Leisurely bike ride with Mike. Some topics of conversation: police department data, AFJROTC competition at the ISIC champs , experiments with political advertising, proper inflation of bike tires, recruiting folks to O and PDSA process improvement.
Wednesday Sep 19, 2012 #
PT 1 [0]
weights 1:00:00 [3]
Tonight's torture move: "metabolic" walking lunges. As many walking lunges as possible in 60 seconds. My quads were burning at 40 seconds. Then I did some other exercises in the circuit. Repeat two more times. O.M.G.
Tuesday Sep 18, 2012 #
erg 15:00 [1]
Nordic track 15:00 [1]
Monday Sep 17, 2012 #
Note
A meet planning meeting tonight. We have to find a new location for the day one race, since the boy scouts double-booked their camp. They thought we could share the camp with a 1200 member church group, with no problems. Not. Otherwise, plans are moving along well.
Sunday Sep 16, 2012 #
9 AM
PT 1 [0]
run/walk 1:30:00 10.03 km (8:58 / km) +163m 8:18 / km
ahr:158 max:178
Mike, Jenny and I went to Perry Lake today. Nice to run on different trails, for a change. And I had to keep in touch with the map, because I don't know these trails, and there's lots of twists and turns.
Started too fast (my watch was actually beeping because my HR was too high: love the cooler temps :)
Tired on the second half. Watch was telling my that HR was too low, and I kept stumbling over my own feet. Happy when I finally hit 90 minutes and could stop.
Started too fast (my watch was actually beeping because my HR was too high: love the cooler temps :)
Tired on the second half. Watch was telling my that HR was too low, and I kept stumbling over my own feet. Happy when I finally hit 90 minutes and could stop.