Training Log Archive: GswedeIn the 7 days ending Aug 12, 2012:
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Sunday Aug 12, 2012 #
8 AM
Orienteering 1:20:01 8.53 km (9:23 / km) +326m 7:52 / km
ahr:132 max:157
Score-o format at Frances Slocum State Park. My legs felt pretty cruddy so I wasn't able to move to quickly. That seems to be happening lately but I think it's because of the long run/previous night's night-O. Oh well, more training! About 40 controls tagged.
Saturday Aug 11, 2012 #
11 PM
Orienteering 50:00 [3] 6.0 km (8:20 / km)
Night-O at Frances Slocum. I wanted to get this started as quick as possible so I didn't put on my Garmin. First Night-O in a looooong time so I was pretty rusty. I got it done though.
Friday Aug 10, 2012 #
6 PM
Running 2:00:01 24.59 km (4:53 / km) +466m 4:28 / km
ahr:153 max:172
Eh decent long run. I tried to make it hilly but I just didn't have the energy to keep climbing them. This was much better than last week though. I did complete my minimum climb goal at least and kept a decent pace on the flats. Achilles are sore now!
Thursday Aug 9, 2012 #
5 AM
Running 1:05:01 12.9 km (5:02 / km) +330m 4:28 / km
ahr:148 max:177
Great hill rep workout! I didn't climb as much but 5 minute long hill reps early in the morning kill me. I loved this and now I have the rest of the day. Workout was 5 minutes uphill with 6 minutes downhill jog.
Wednesday Aug 8, 2012 #
Running 1:05:00 [3] 14.2 km (4:35 / km) +175m 4:19 / km
Map and compass exercise at Schuylkill Center. Only about 175 m climb because I didn't have enough time to keep running up and down hills.
Tuesday Aug 7, 2012 #
Running 1:05:00 [3] 14.4 km (4:31 / km) +210m 4:12 / km
About 210 meters climb. 10x20/40's. Felt tired afterwards which was good.