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Training Log Archive: dcady

In the 7 days ending Dec 15, 2012:

	activity	#	time	miles		km		+m
	running	3	1:35:49	9.7	(9:53)	15.61	(6:08)	63
	strength	2	1:11:00
	Orienteering	1	59:52	3.81	(15:43)	6.13	(9:46)	136	9 /	9c	100%
	stretching	5	51:00
	walking	4	19:58	0.84		1.36		1
	run/walk	4	18:11	1.04		1.67		9
	Total	6	5:15:50	15.39		24.77		209	9 /	9c	100%
averages - sleep:10.5 weight:164lbs

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Friday Dec 14, 2012 #

4 PM

run/walk warm up/down 4:24 [2] 0.38 mi (11:33 / mi)
shoes: Brooks Adrenaline GTS 12

running 35:02 [3] 3.64 mi (9:37 / mi) +22m 9:27 / mi
slept:10.5 shoes: Brooks Adrenaline GTS 12

Figure 8 around the golf course and the lake.

walking warm up/down 7:06 [1] 0.42 mi (17:06 / mi)
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 12:00 [1]

Thursday Dec 13, 2012 #

5 PM

walking warm up/down 5:00 [1]
shoes: Brooks Adrenaline GTS 12

strength 36:00 [3]

stretching warm up/down 8:00 [1]

Wednesday Dec 12, 2012 #

3 PM

run/walk warm up/down 3:54 [2] 0.29 mi (13:21 / mi) +5m 12:41 / mi
shoes: Brooks Adrenaline GTS 12

running 30:08 [3] 3.07 mi (9:49 / mi) +26m 9:34 / mi
shoes: Brooks Adrenaline GTS 12

walking warm up/down 4:15 [1] 0.2 mi (21:22 / mi)
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 12:00 [1]

Tuesday Dec 11, 2012 #

12 PM

run/walk warm up/down 5:00 [2]

strength 35:00 [3]
weight:164lbs

Weight back up. Bummer. Gotta get serious about the booze and the desserts - maybe.

C • Maybe 2

stretching warm up/down 7:00 [1]

Monday Dec 10, 2012 #

11 AM

run/walk warm up/down 4:53 [2] 0.36 mi (13:23 / mi) +4m 12:57 / mi
shoes: Brooks Adrenaline GTS 12

running 30:39 [3] 2.99 mi (10:15 / mi) +15m 10:06 / mi
shoes: Brooks Adrenaline GTS 12

Around the neighborhood, gently, to see if everything worked. It did, but slowly.

walking warm up/down 3:37 [1] 0.23 mi (15:44 / mi) +1m 15:31 / mi
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 12:00 [1]

Sunday Dec 9, 2012 #

10 AM

Orienteering race (Thomass) 59:52 [5] **** 3.81 mi (15:43 / mi) +136m 14:09 / mi
spiked:9/9c shoes: VJ Falcons 10

The second installment of the Ontario O-Cup for this winter, but the first one I was able to attend. Everyone gets the same map and runs the same course except for a score-O section in the middle where your handicap determines how many controls you have to take. As an old man I had to visit 3 of 7. I'm not sure I had the best route choices but I kept moving and had no trouble with the controls. Temperature hovered around 0 C. Clothing choices were good. Finished 14th out of 55. QR: http://www.flickr.com/photos/davidcady/8260245836/
Afterwards, Barbara and I went to Ikea for Swedish meatballs and shopping. Zipped through the border at Lewiston on the way over, no wait at all, and only 15 minutes at the Peace Bridge on the way back as we listened to the radio broadcast of the Bills losing their game.

C • Finish 3

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