Training Log Archive: mgbIn the 7 days ending May 1, 2011:
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Sunday May 1, 2011 #
8 AM
Orienteering race 2:36:05 [4] 8.47 mi (18:25 / mi) +545m 15:21 / mi
The long race. No big mistakes, but just a long and slow run.
The goals of the weekend was to enjoy orienteering and have the ankle hold up. I have to say that those goals were fully met. I really enjoyed myself, and the ankle feels good afterward.
The goals of the weekend was to enjoy orienteering and have the ankle hold up. I have to say that those goals were fully met. I really enjoyed myself, and the ankle feels good afterward.
Saturday Apr 30, 2011 #
Event: West Point A-meet
9 AM
Orienteering race 1:04:22 [4] 3.6 mi (17:53 / mi) +178m 15:30 / mi
The middle distance at West Point. I was slow as expected but didn't miss anything apart from the first control.
1 PM
Orienteering race 30:09 [3] 1.84 mi (16:21 / mi) +57m 14:55 / mi
The sprint. The terrain between 6 and 8 made me very slow.
Friday Apr 29, 2011 #
Note
Regular rest day. Going down to West Point.
Thursday Apr 28, 2011 #
5 PM
Running intervals 22:48 [5] 3.1 mi (7:21 / mi)
rhr:52 slept:7.0
Long intervals on the tread mill. 0.5 @ 7.5mph, 0.5 @ 9.5, 0.5 @ 7.5mph, 0.5 @ 9.5mph, 0.6 @ 7.5mph, 0.5 @ 8.5mph
Strength 20:00 [3]
Bench press - 115lbs, lat pulldown - 110lbs, abdominal machine 105lbs, dumb bell wrist lift 20lbs
Wednesday Apr 27, 2011 #
Note
rhr:56 slept:6.5 (rest day)
Took a rest day in the anticipation of the coming weekend.
Tuesday Apr 26, 2011 #
6 PM
Running 55:00 [4] 6.63 mi (8:18 / mi) +131m 7:49 / mi
rhr:52 slept:6.5
The first half-decent run in April. Hopefully this signals that the recovery is in progress. Need to make sure that I am thoroughly taped this weekend, to keep this going.
Earlier I had the goal of finishing somewhere in the middle at West Point, but with the problems I have had in April, I just have to realize my limitations and not put in some unrealistic goal. I will instead concentrate on my orienteering and just enjoy running in a new place, with the goal of running an injury-free weekend. April 2011 has been a loss, but hopefully this weekend will be the end of it, and I can put this behind me.
Earlier I had the goal of finishing somewhere in the middle at West Point, but with the problems I have had in April, I just have to realize my limitations and not put in some unrealistic goal. I will instead concentrate on my orienteering and just enjoy running in a new place, with the goal of running an injury-free weekend. April 2011 has been a loss, but hopefully this weekend will be the end of it, and I can put this behind me.
Monday Apr 25, 2011 #
5 PM
Cycling 20:00 [1] 3.25 mi (6:09 / mi)
rhr:52 slept:7.5
Recovery
Strength 25:00 [3]
Lateral Raise - 50 lbs, Abdominal Machine - 110 lbs, Pull down (cable) - 70 lbs, Lat Pulldown - 110 lbs, Pec Fly - 110 lbs, Back Fly - 80 lbs, Shoulder Press - 60 lbs