Training Log Archive: orienteeringTimIn the 7 days ending Jun 27, 2009:
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Thursday Jun 25, 2009 #
running warm up/down (Squad [warm-up]) 3:11 [3] 0.57 km (5:35 / km) +3m 5:28 / km
shoes: Mizuno Maximizer 11
others warm up/down (Squad [warm-up]) 13:38 [3]
shoes: Mizuno Maximizer 11
circuit (Squad [power circuit]) 32:14 [5]
shoes: Mizuno Maximizer 11
running intervals (Squad [90"/30"]) 30:32 [5] 6.14 km (4:58 / km) +153m 4:25 / km
shoes: Mizuno Maximizer 11
Junior Squad 08-09 training
core+intervals @ Morse Park @ 1800-2000
warm up: 3'11 ['8'-loop outermost 1 lap, 0.57km,2.5m]
warm up stretching: 13'38 [joint stretching]
power circuit: 32'14
90"/30" intervals [small loop lower part with uphill, .3-.4km,7.5-10m x20]
1: 90"96 30"66
2: 91"90 30"41
3: 90"46 30"54
4: 90"29 30"34
5: 93"37 30"76
6: 91"15 30"55
7: 92"89 30"58
8: 94"62 30"93
9: 93"08 30"67
10: 91"77 43"42
11: 92"89 30"74
12: 90"91 30"65
13: 91"00 30"79
14: 92"21 30"79
15: 91"07 30"47
16: 91"05 31"16
17: 91"57 30"63
18: 90"53 30"51
19: 90"29 30"78
20: 90"64 26"59 [HR: 192]
90"/30" total: 30'32"65 (40'58"62) [6.14km,152.5m]
cool down: 9'14 [big loop 1 lap, 1km,7.5m]
total: 42'57 (1:39'16) [7.71km,162.5m]
core+intervals @ Morse Park @ 1800-2000
warm up: 3'11 ['8'-loop outermost 1 lap, 0.57km,2.5m]
warm up stretching: 13'38 [joint stretching]
power circuit: 32'14
90"/30" intervals [small loop lower part with uphill, .3-.4km,7.5-10m x20]
1: 90"96 30"66
2: 91"90 30"41
3: 90"46 30"54
4: 90"29 30"34
5: 93"37 30"76
6: 91"15 30"55
7: 92"89 30"58
8: 94"62 30"93
9: 93"08 30"67
10: 91"77 43"42
11: 92"89 30"74
12: 90"91 30"65
13: 91"00 30"79
14: 92"21 30"79
15: 91"07 30"47
16: 91"05 31"16
17: 91"57 30"63
18: 90"53 30"51
19: 90"29 30"78
20: 90"64 26"59 [HR: 192]
90"/30" total: 30'32"65 (40'58"62) [6.14km,152.5m]
cool down: 9'14 [big loop 1 lap, 1km,7.5m]
total: 42'57 (1:39'16) [7.71km,162.5m]
running warm up/down (Squad [cool down]) 9:14 [2] 1.0 km (9:14 / km) +8m 8:54 / km
shoes: Mizuno Maximizer 11
Wednesday Jun 24, 2009 #
running long (SOC [LSD]) 54:00 [5] 11.0 km (4:55 / km) +60m 4:47 / km
shoes: Mizuno Maximizer 11
LSD @ Kolwoon Park & TST @ 1930-2100
marine run [LSD]
kln park> 24'53
return> 29'07 (slow jog with Solomon from TST)
LSD total> 54'00 [11km,60m]
total: 54'00 [11km,60m]
marine run [LSD]
kln park> 24'53
return> 29'07 (slow jog with Solomon from TST)
LSD total> 54'00 [11km,60m]
total: 54'00 [11km,60m]