Training Log Archive: YouRNotHereIn the 7 days ending Mar 25, 2007:
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Sunday Mar 25, 2007 #
Event: QOC: Little Bennett
Orienteering race 1:14:10 [5] *** 5.6 km (13:15 / km) +180m 11:25 / km
QOC Little Bennett Green course. I did much better than today than I had been doing. Did a lot of compass navigation and also paid attention to contours. Still made a couple of errors, but nothing major. Probably just a couple of 5 minutes errors which not bad for my level of experience.
Orienteering 55:00 [3]
Control pick-up after the meet. This was great experience as I went along with one of the more experienced runners in QOC. I would pick the route to the control we had to get, move at my own pace, then he would critique my run and route choice. Also, we would go over possible route choices before moving out. This should really help me on future runs. Major points he made are to work back from the control when determining route and do pace counting.
Saturday Mar 24, 2007 #
Running 28:29 [3] 3.2 mi (8:54 / mi)
Run to Athletic Club, workout and then return.
Core 19:00 [4]
Tough pull-up workout and then some cable flies. Then ran home again.
Friday Mar 23, 2007 #
Cycling 29:00 [3] 7.0 mi (4:09 / mi)
Bike to work. Nice warm morning.
Cycling 42:00 [3] 8.0 mi (5:15 / mi)
Bike home from work. I was able to ride all five days this week.
Thursday Mar 22, 2007 #
Core 18:00 [3]
Morning abdominal workout followed by stretching.
Cycling 27:00 [3] 7.0 mi (3:51 / mi)
Bike to work. On the Trek today. Need to adjust the seat because it's tilted back too far. I'm sliding right off.
Cycling 42:00 [3] 8.0 mi (5:15 / mi)
Bike home. Rough ride because of the broken bicycle seat. I'll need to fix it tonight.
Weights 1:25:00 [3]
Total body weight training.
Wednesday Mar 21, 2007 #
Core 18:00 [3]
Morning abs and stretching.
Cycling 27:00 [4] 7.0 mi (3:51 / mi)
Pedal to work. Weather is back to 30s again. Everyday is different this week!
Cycling 38:00 [3] 8.0 mi (4:45 / mi)
Bike home. Rear tire suddenly lost air but did not go all the way flat. I changed the tube and noticed a rip in side of tire. These are pretty new tires. I can't believe they're worn out already. Rather than switch tires I'll just switch bikes and ride the Trek for a while. The Kona needs some work.
Yoga 25:00 [2]
I was late getting home because of the flat tire and wife had started yoga already. I finished the workout with her. It was a good stretch after the ride.
Tuesday Mar 20, 2007 #
Core 12:00 [3]
Abdominal workout and short stretching routine this morning.
Cycling 26:00 [4] 7.0 mi (3:43 / mi)
Bike to work. Warm and sunny this morning with temp about 53F.
Cycling 40:00 [4] 8.0 mi (5:00 / mi)
Bike home. Very stiff head-wind most of the way which is unusual. At least temp was in 50s. Pretty good ride and workout.
Monday Mar 19, 2007 #
Core 18:00 [3]
Abdominal workout and stretching.
Cycling 28:00 [3] 7.0 mi (4:00 / mi)
Bike to work. It was only 23 degrees this morning! What happened to the nice weather? Anyway it should warm up this afternoon.
Cycling 38:00 [3] 8.0 mi (4:45 / mi)
Bike home. Light rain, windy, temp around 50. Still a great ride.
Weights 1:30:00 [3]
Upper body weight training. Incline Bench Press, Curls, Shoulder Press, Dips, Back Raises, Cable Flies, Squats, Hamstring Curls, Abductor, Adductor, Pull-Ups.