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Training Log Archive: cfosp1

In the 30 days ending Sep 30, 2011:

activity # timemileskm+m
  Running11 13:24:45 61.13(13:10) 98.39(8:11) 1109
  Roller Skiing Skate2 1:49:38 10.74(10:12) 17.29(6:20) 185
  Orienteering1 1:33:46 6.31(14:51) 10.16(9:14) 146
  Strength: Boot Camp1 1:00:15 0.56(1:47:37) 0.9(1:06:52)
  Total15 17:48:24 78.75(13:34) 126.74(8:26) 1440
  [1-5]13 14:51:21
averages - sleep:6.9 rhr:58 weight:86kg

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Sunday Sep 25, 2011 #

12 PM

Running race (Adventure Run) 54:44 intensity: (5:23 @0) + (14 @2) + (1:10 @3) + (22:06 @4) + (25:51 @5) 5.4 km (10:08 / km) +157m 8:51 / km
ahr:159 max:179 rhr:60 slept:7.0 weight:86kg (injured) shoes: Nike Air Pegasus +26 Trail

Adventure Run format, i.e. mass start. I decided to do the short one, 4 km, because of my knee. More here: http://cfospruns.blogspot.com/2011/10/interstate-p...

Running warm up/down (Orienteer Yellow Course) 14:50 intensity: (29 @1) + (36 @2) + (14 @3) + (3:23 @4) + (10:08 @5) 2.33 km (6:22 / km) +34m 5:56 / km
ahr:156 max:171 shoes: Nike Air Pegasus +26 Trail

Decided to do the white/Yellow Course to warm up. Good choice

Short Adventure Run - Splits

Saturday Sep 24, 2011 #

7 AM

Running (Easy) 31:02 intensity: (7 @1) + (19 @2) + (17 @3) + (7:44 @4) + (22:35 @5) 6.09 km (5:06 / km) +12m 5:03 / km
ahr:160 max:172 rhr:56 slept:7.0 weight:86kg (injured) shoes: Nike Air Pegasus+ 27

Still issues with my right knee. Run felt ok but knee felt lose after I was done and popped. Stretched gently.

Thursday Sep 22, 2011 #

6 PM

Roller Skiing Skate (Sisu Year-Round Group) 53:28 intensity: (2:17 @1) + (8:13 @2) + (11:15 @3) + (24:10 @4) + (7:33 @5) 7.65 km (6:59 / km) +43m 6:48 / km
ahr:148 max:174 slept:7.0 weight:86kg (injured) shoes: Pursuit T6004 roller skis

Roller skiing with Avo. Working on skate technique, V1 and V2 at Battle Creek East

Thursday Sep 15, 2011 #

6 AM

Running (Easy) 59:58 [3] 12.06 km (4:58 / km) +4m 4:58 / km
ahr:155 max:164 rhr:58 slept:8.0 weight:86kg shoes: Nike Air Pegasus+ 27

In short shorts and without gloves at a frosty -1C, this was a brisk hour on the road. I also went a little farther than I had intended. The reward was a beautiful sunrise over the flats of South Dakota. Heels have healed and the knee also feels a lot better.

Tuesday Sep 13, 2011 #

6 PM

Roller Skiing Skate (Sisu Year-Round Group) 56:10 [0] 9.64 km (5:50 / km) +142m 5:26 / km
ahr:141 max:177 rhr:56 slept:7.0 weight:86kg (injured) shoes: Pursuit T6004 roller skis

Good set of drills with the Minneapolis Sisu group on W River Road on hill between Franklin and I-94 Bridges.

Monday Sep 12, 2011 #

6 AM

Strength: Boot Camp (Strength/Cardio) 1:00:15 [0] *** 0.9 km (1:06:52 / km)
ahr:139 max:162 rhr:58 slept:7.0 weight:86kg (injured) shoes: Nike Indoor Cross Trainers

My second boot camp workout at the Edina YMCA. Intensive but it felt easier already, except for those nasty heel blisters I contracted at Chester Woods.

Sunday Sep 11, 2011 #

9 AM

Running (Como Park) 31:20 [2] 6.28 km (4:59 / km) +11m 4:57 / km
ahr:155 max:170 rhr:58 slept:7.0 weight:86kg (injured) shoes: Nike Air Pegasus+ 27

Blisters did not give me too much trouble.

Saturday Sep 10, 2011 #

12 PM

Orienteering race (Chester Woods) 1:33:46 [3] 10.16 km (9:14 / km) +146m 8:37 / km
ahr:158 max:177 rhr:58 slept:7.0 weight:86kg shoes: Inov-8 Mudclaws

Report see here:
http://cfospruns.blogspot.com/2011/09/orienteering...
C • good story! 1

red - Splits

Thursday Sep 8, 2011 #

5 AM

Running (Easy) 32:34 [2] 6.22 km (5:14 / km) +12m 5:11 / km
ahr:146 max:159 rhr:57 slept:6.0 weight:86kg shoes: Nike Air Pegasus+ 27

Easy run to get rid of excess lactic acid from first boot camp workout. So sore ...

Tuesday Sep 6, 2011 #

4 AM

Running (Easy) 28:34 [2] 5.01 km (5:42 / km) +11m 5:39 / km
ahr:142 max:154 rhr:58 slept:6.0 weight:86kg shoes: Nike Air Pegasus+ 27

Monday Sep 5, 2011 #

7 AM

Running 3:40 [3] 0.7 km (5:14 / km)

7:10 AM. Burned 51 calories.


Running 3 [3] 0.0 km

7:15 AM.


12 PM

Running 4:44:58 [3] 12.03 km (23:41 / km) +585m 19:03 / km

12:47 PM. Hamline Midway/Como Park. Burned 912 calories.


Sunday Sep 4, 2011 #

8 AM

Running hills (Como Park) 55:15 [0] 8.11 km (6:49 / km) +11m 6:46 / km
ahr:151 max:175 shoes: Nike Air Pegasus+ 27

Running 55:15 [3] 8.0 km (6:54 / km) +79m 6:35 / km
ahr:151 max:175

8:18 AM. Hamline Midway/Como Park. Burned 548 calories.


Saturday Sep 3, 2011 #

8 AM

Running 28:55 [3] 6.03 km (4:48 / km) +32m 4:40 / km
ahr:162 max:176

8:23 AM. Hamline Midway/Como Park. Burned 554 calories.


Thursday Sep 1, 2011 #

4 AM

Running 2:03:37 [3] 20.14 km (6:08 / km) +162m 5:54 / km
ahr:142 max:163 shoes: Nike Air Pegasus+ 27

4:29 AM. Hamline Midway/Como Park. Burned 1494 calories.


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