Training Log Archive: RussellIn the 7 days ending Sep 10, 2006:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||
|
|
|
|
| ||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||
Sunday Sep 10, 2006 #
Orienteering race 16:45 [4] ** 3.0 km (5:35 / km) +50m 5:09 / km
shoes: NB642 #2
Prologue at Berkeley. Fun course. My biggest mistake was on the first leg, where I ran some extra distance that cost me about 30 seconds. Otherwise just a couple of 10 second mistakes. 38 seconds behind Ben Legg in 3rd place.
Orienteering race 24:11 [4] *** 4.1 km (5:54 / km) +60m 5:30 / km
shoes: NB642 #2
Sprint Motala at Berkeley. This was five short courses, with different people running the courses in different orders, but with a mass start. The format worked well, and I wasn't running with anyone by about a third of the way through the course. Definitely more technical than the prologue but still not difficult. I made one big mistake of a minute or so when I overran a control and couldn't believe I had already passed it so took a while to relocate. Made pehaps 3 other 20 second mistakes. 1:46 behind Rex in 4th place.
Strength 19:00 [1]
Pushups, crunches and planks.
Thursday Sep 7, 2006 #
Elliptical 21:00 [3]
weight:150lbs
Strength 50:00 [1]
Wednesday Sep 6, 2006 #
Running 39:45 [3] 5.3 mi (7:30 / mi) +270m 6:28 / mi
shoes: new NB
Rancho San Antonio with Matt.
Tuesday Sep 5, 2006 #
Elliptical tempo 21:00 [4]
weight:150lbs
Strength 50:00 [1]
Monday Sep 4, 2006 #
Running intervals 44:36 [5] 5.5 mi (8:07 / mi)
shoes: Asics GEL-1100
At the track. 6x840m, 2min rest, 4 laps warmup, 2 laps cooldown.
3:02, 3:04, 2:58, 2:56, 2:55, 2:52.
It looks like I haven't done 840s since February (except after the 400m time trial). Then I did 8 averaging 3:03, this time I did 6 averaging 2:58.
3:02, 3:04, 2:58, 2:56, 2:55, 2:52.
It looks like I haven't done 840s since February (except after the 400m time trial). Then I did 8 averaging 3:03, this time I did 6 averaging 2:58.