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Training Log Archive: RWorner

In the 30 days ending Apr 30, 2012:

activity # timemileskm+m
  Trail running9 8:15:00
  Orienteering6 8:04:37 7.89 12.7
  strength6 3:20:00
  Kayaking3 3:15:00
  road bike2 2:30:00
  Hiking3 2:05:00
  Ergometer5 1:57:00
  Total30 29:26:37 7.89 12.7

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Monday Apr 30, 2012 #

4 PM

Ergometer 12:00 [3]

strength 35:00 [3]

Sunday Apr 29, 2012 #

11 AM

Orienteering 3:02:37 [3] 12.7 km (14:23 / km)

Lots of fun on a great map. Thanks to Glen and the rest of EMPO gang.
A couple of nasty falls and a few bobbles put us over 3 hours. Lost my compass center piece going from 6-7.
C • Nice finish 1

Thursday Apr 26, 2012 #

3 PM

Trail running 57:00 [3]

Wednesday Apr 25, 2012 #

strength 35:00 [3]

3 PM

Ergometer 35:00 [3]

Tuesday Apr 24, 2012 #

3 PM

Trail running 57:00 [3]

Run along the river with Tim.

Monday Apr 23, 2012 #

3 PM

Ergometer 30:00 [3]

Wind and snow outside.

strength 35:00 [3]

Sunday Apr 22, 2012 #

1 PM

Trail running 1:24:00 [3]

Tour of Durand to get ready for BG.

Saturday Apr 21, 2012 #

12 PM

Orienteering 45:00 [3]

Put out some controls and ran the long sprint course for fun.

Friday Apr 20, 2012 #

4 PM

road bike 1:00:00 [3]

Rode to the Y. Nice to be back on the bike.
5 PM

strength 35:00 [3]

Thursday Apr 19, 2012 #

4 PM

Trail running 38:00 [3]

Short run after lots of grass cutting and yard work.

Wednesday Apr 18, 2012 #

9 PM

Ergometer 30:00 [3]

strength 30:00 [3]

Tuesday Apr 17, 2012 #

9 AM

Trail running 40:00 [3]

Short morning run along the river and through the woods.

Monday Apr 16, 2012 #

Hiking 30:00 [3]

Hiking along Savannah River

Kayaking 45:00 [3]

Kayaking along Savannah River. Lots of big turtles and Blue Herons.
1 PM

road bike 1:30:00 [3]

Ride around Augusta. Saw house where Tiger Woods stays while at Masters.

Sunday Apr 15, 2012 #

10 AM

Orienteering race 56:00 [3]

OK run on Red.

Saturday Apr 14, 2012 #

10 AM

Orienteering long 1:20:00 [3]

Good start but mis-punched on# 6 which was right next to # 9. I read 9 as 6. Then major miss on 8.

Friday Apr 13, 2012 #

Event: US Individual Championships (Sprint/Middle/Long/Trail)
 
1 PM

Orienteering 31:00 [3]

Poor start doomed the day. Took too long to get into the map.

Thursday Apr 12, 2012 #

9 AM

Trail running 40:00 [3]

Beach running in Florida

Monday Apr 9, 2012 #

4 PM

Hiking 35:00 [3]

Little hike after visit to chiropractor to work on my back spasms. He really worked me over and gave me a couple of exercises to do.

Sunday Apr 8, 2012 #

Note
(injured) (rest day)

tweaked back again

Saturday Apr 7, 2012 #

1 PM

Orienteering 1:30:00 [3]

Vetting controls on Green course.

Friday Apr 6, 2012 #

4 PM

Ergometer 10:00 [3]

5 PM

strength 30:00 [3]

Bac.k to the gym

Wednesday Apr 4, 2012 #

Trail running 1:15:00 [3]

Dirt road, cliff trail and beach run before the 20 hour trip home. Saw a Monk seal sleeping on the rocks waiting for the tide to come in. They rest from time to time on the shore. They dive to depths of 5000 feet.

Tuesday Apr 3, 2012 #

5 PM

Hiking 1:00:00 [3]

Monday Apr 2, 2012 #

9 AM

Kayaking 1:00:00 [3]

Last trip out on the reef. A few more turtles and some big fish.
5 PM

Trail running 40:00 [3]

Out the dirt road and back on the beach at sunset. Hardly any hills for a change.

Sunday Apr 1, 2012 #

9 AM

Kayaking 1:30:00 [3]

Started out before the wind came up. Finished into the wind. More turtles and some blue and purple corals.
5 PM

Trail running 1:04:00 [3]

Another up and down. Maybe 1000 feet. Great views from the top.

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