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Training Log Archive: Geoman

In the 7 days ending May 30, 2014:

activity # timemileskm+m
  Yoga3 1:30:00
  elliptical2 42:00 3.3(12:44) 5.31(7:54)
  Weight Training2 30:00
  Sprinting1 26:06 1.43(18:15) 2.3(11:21)
  Orienteering1 24:10 1.05(23:01) 1.69(14:18) 12911 /13c84%
  Race Walking2 23:53 1.46(16:21) 2.35(10:10) 5
  Walking2 23:00 1.3(17:42) 2.09(11:00)
  Hill Work1 21:16 1.21(17:35) 1.95(10:55) 16
  Total7 4:40:25 9.75 15.69 15011 /13c84%
  [1-5]7 4:32:36

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Friday May 30, 2014 #

Event: Boggs '14
 

Walking warm up/down 3:00 [3] 0.3 mi (10:00 / mi)
shoes: Inov 8

3 PM

Orienteering race 24:10 intensity: (48 @1) + (5:23 @2) + (17:59 @3) *** 1.05 mi (23:01 / mi) +129m 16:39 / mi
ahr:130 max:139 spiked:11/13c shoes: Inov 8

Boggs Sprint Course. Walked the entire way until the finish chute debacle. Most everything was right one. Took the straight woods route to most controls, while the runners stuck to the trails. Decided to sprint to the finish and clipped a rock (splat). Just a few scrapes.

Like the fact that the woods routes were the best.

Brown/Orange Sprint - Splits

Thursday May 29, 2014 #

Yoga 1:00:00 [3]

Scotty's class.

Walking 20:00 [3] 1.0 mi (20:00 / mi)
shoes: New Balance-All Terrain

Walk to the Y.

Wednesday May 28, 2014 #

elliptical 22:00 [3] 1.7 mi (12:56 / mi)

At the Y.

Weight Training 15:00 [3]

Yoga 15:00 [3]

Tuesday May 27, 2014 #

1 PM

Hill Work 21:16 intensity: (3:47 @0) + (7:41 @1) + (8:03 @2) + (1:11 @3) + (34 @4) 1.21 mi (17:35 / mi) +16m 16:53 / mi
ahr:109 max:162 shoes: New Balance-All Terrain

Hill work on 80m hill. Only 4 intervals today. Being cautious with my hamstrings.

Splits:

32.8
28.3
23.0
20.8

Before, between and after lots of walking.

Race Walking 10:58 intensity: (9:33 @1) + (1:25 @2) 0.53 mi (20:41 / mi) +5m 20:06 / mi
ahr:104 max:112 shoes: New Balance-All Terrain

After a short rest race walked 375m around the neighborhood in 3:10, (1/4 of a 1500m). Legs felt a bit shaky and weak so slowly walked home.

Sunday May 25, 2014 #

elliptical 20:00 [3] 1.6 mi (12:30 / mi)

At the Y.

Weight Training 15:00 [3]

Yoga 15:00 [3]

Saturday May 24, 2014 #

11 AM

Sprinting 26:06 intensity: (4:02 @0) + (16:45 @1) + (4:43 @2) + (11 @3) + (20 @4) + (5 @5) 1.43 mi (18:15 / mi)
ahr:104 max:174 shoes: Nike Track Spikes

At the Albany Track. 4x100m sprints with lots of walking before, between and after. Broke 19sec on the final one. Still feel I had another gear left. But not good to push it yet.

Splits:

14May 24May

29.6......30.8
28.0......24.3
24.4......20.3
20.8......18.9
20.0

Race Walking 12:55 [2] 0.93 mi (13:53 / mi)
ahr:111 max:115 shoes: Nike Track Spikes

After warming down from the sprints, did a 1500m racewalk time trial. Leslie was out in front. She walked it in 12:47. Mine was 12:55. An improvement on 2 days ago.

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