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Training Log Archive: div

In the 7 days ending Oct 10, 2006:

activity # timemileskm+mload
  Orienteering1 1:29:06 4.04(22:04) 6.5(13:42) 45012 /17c70%8019.0
  Stretching4 1:05:005200.0
  Easy run4 56:20 6.47(8:43) 10.41(5:25)4506.7
  Medium Pace Run2 24:30 4.04(6:04) 6.5(3:46)2205.0
  R run1 30 0.2(2:30) 0.32(1:33)45.0
  Total4 3:55:26 14.75 23.73 45012 /17c70%19975.7

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Tuesday Oct 10, 2006 #

Easy run warm up/down 21:00 [3] 3.6 km (5:50 / km)
shoes: Asix GT-2110

Warmup/cooldown. Was lazy at the beginning, later felt very well.

Stretching 30:00 [3]

R run intervals 30 [4] 0.2 mi (2:30 / mi)
shoes: Asix GT-2110

Strides, 2x100m

Medium Pace Run intervals 18:30 [4] 4.9 km (3:47 / km)
shoes: Asix GT-2110

Intervals, 5x1000m, with 2-3min rest between. Last one dropped 100m earlyer - was to demanding. Very likely result of low weekly milege this year. That was first high volume I pace training. Hope next week will be better. Felt pain in whole body, but worsest was back.

Monday Oct 9, 2006 #

Easy run 14:20 [3] 2.0 km (7:10 / km)
shoes: Asix GT-2110

Not in a mood for running. Did 2 km just to keep blood running. Last 200m at 6mm pace.

Stretching 10:00 [3]

Stretching and weight lifting.

Sunday Oct 8, 2006 #

Event: BAOC: Monte Bello and Skyline Ridge Open Space Preserves
 

Orienteering race 1:29:06 [4] *** 6.5 km (13:42 / km) +450m 10:11 / km
spiked:12/17c shoes: Adidas Alborado II

Montebello, Blue distance. Complete navigational disaster - didnt get into the map at all. Many suboptimal route choises with a lot of climb, plus very shaky start, almost got lost.

Easy run warm up/down 5:00 [3] 1.0 mi (5:00 / mi)
shoes: Adidas Alborado II

Stretching 10:00 [3]

Note

Photos:
http://ohlund.smugmug.com/gallery/1988298

Route:

http://baoc.org/gadget/cgi/reitti.cgi?act=map&id=6...

Friday Oct 6, 2006 #

Event: 2006 North American Championships (Golden Leaf Orienteering Fest)
 

Thursday Oct 5, 2006 #

Easy run warm up/down (GYM) 16:00 [3] 3.2 km (5:00 / km)
shoes: Asix GT-2110

Easy run followed with 1 mile T pace, may be lil faster - not likely i can make 6mile at this pace. But huge progress since spring.

Medium Pace Run tempo 6:00 [4] 1.6 km (3:45 / km)
shoes: Asix GT-2110

Fast part of the run. Felt very ok by the end - another mile wouldnt be a problem, 3rd - who knows.

Stretching 15:00 [3]

Wednesday Oct 4, 2006 #

Note
(rest day)

Not likely to run tonight - rainy and late evenig job interview. Legs lightly sore after yesterday's efforts - time to make adjustments into training routine.

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