Training Log Archive: JeffShawIn the 7 days ending Nov 18, 2006:
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Friday Nov 17, 2006 #
Wrestling 30:00 [2]
Thursday Nov 16, 2006 #
Running (stairmaster) 43:00 [3] 6.0 mi (7:10 / mi)
shoes: Asolo Trail Runners
cold wet & dark, I went indoors & tried the treadmill for the first time, has to be easier on the knees than pavement, not sure if I can handle staring at 4 idiot boxes, the novelty wore off after about 10 minutes, I think I'll get some new running gear for the winter & keep training on the cushy toe path (stone screenings)
Weight Lifting 10:00 [1]
3 sets of 12, rows & trunk rotators, light/med weight, machines have come a long way in 20 yrs
Stretching warm up/down ((some yoga)) 20:00 [1]
I do a fair amount of stretching, being inheritantly fast twitch, quads, hams, calves, gluts, back, neck, traps. today about 5 min before & 15 after
Wednesday Nov 15, 2006 #
Biking (stationary) 43:00 [3] 12.5 mi (3:26 / mi)
Spun at the new gym & stretched
Wrestling (youth coaching 1.5 hr) 30:00 [2]
shadow drilling & takedown demos
approx. 50 lunges, 12 takedowns, jog, calistenics, stretch
approx. 50 lunges, 12 takedowns, jog, calistenics, stretch
Tuesday Nov 14, 2006 #
Running hills (Tuesdays with John Collet) 57:34 [5] 7.3 mi (7:53 / mi)
5 mile warm up at 8 min/mi pace, 1 mi sprint at 6:30, immediate 5 - 60' hills, then a 2x2, 2 min sprint, 30 sec rest, 2 min sprint, then 1 mi fast warm down
Sunday Nov 12, 2006 #
Orienteering race (Batona, Green-X) 51:04 [4] 5.94 km (8:36 / km)
Enjoyed the course. A little squirrely up to 5 then poor attack direction cost 3 min, ok until 14 did another left veer cost 1 min. So many controls close by, not sure why I check them when I know there in the wrong location... not confident, will break this habit soon. Not bad for my second A-Meet.