Training Log Archive: GswedeIn the 7 days ending Aug 19, 2012:
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Sunday Aug 19, 2012 #
Orienteering 1:21:21 [4] 11.3 km (7:12 / km) +230m 6:32 / km
A long sprint made Kswede himself. This was fun it just took a long time. Tough to maintain a sprint level effort for 11k. I was sloppy at the start. I kept overshooting and undershooting the control. It took a while to get a handle on the scale.
Running 4:00 [3] 0.8 km (5:00 / km)
Warming up for the race.
Saturday Aug 18, 2012 #
6 AM
Running 1:05:00 [3] 14.1 km (4:37 / km) +170m 4:21 / km
Easy run on forbidden with one run up Buck hill and then back home.
Thursday Aug 16, 2012 #
7 PM
Running 2:10:01 27.94 km (4:39 / km) +259m 4:27 / km
ahr:150 max:167
Much better after work long run back home. Still not great but after 8 hours on my feet this was a much better work out. I came back home took off my backpack and shirt, got some water and kept on my way. Pretty darn tired now. I enjoyed spending my evening that way.
Wednesday Aug 15, 2012 #
Running 1:05:00 [3] 13.4 km (4:51 / km) +260m 4:25 / km
Lots of hill climbing on this run. Up Buck hill and P hill and then up Valley Green Rd. to Chestnut Hill. Probably could have done a little less climb and run faster but whatever it's good training.
Tuesday Aug 14, 2012 #
8 AM
Running 1:00:01 12.51 km (4:48 / km) +47m 4:43 / km
ahr:149 max:179
Workout with Stet's high school team. I haven't really done anything this fast for this long for a while. It was a shock to my system at first but then I got back into the rhythm. Workout was 4x200, 2x400, 800, 2x400, 4x200 on same distance recovery jog (although we cut that short fairly often). We did it on a slightly hilly grass course. Really to nice to workout with other people. All of it was meant to be at 75 second pace.
Monday Aug 13, 2012 #
Running 1:05:00 [3] 14.6 km (4:27 / km)
Easy run on Forbidden Drive without hill climbing to let those muscles grow stronger. I did do 10x20/40's though. There was a cop car on the drive right in front of me while I was doing the 20/40's. I kept pace with him. A really good way to speed up my pace. Fun.