Training Log Archive: irihardingIn the 31 days ending Jan 31, 2010:
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Sunday Jan 31, 2010 #
Balance ball work out (stretching) 14:30 [1]
Orienteering (snowshoes) 2:00:00 [1] 4.7 mi (25:32 / mi) +60m 24:33 / mi
muscle specific exercises (L shoulder) 10:00 [1]
Saturday Jan 30, 2010 #
Balance ball work out (abs) 20:00 [2]
Orienteering race (snow) 1:07:00 [4] *** 5.3 km (12:38 / km) +285m 9:58 / km
spiked:14/14c shoes: Ice bugs
Finished at 67 min so 3 mins off the prediction = 67 + 3 penalty = 70 min net time ... much closer than many
It was quite a work out. group retired to Chili and beer at Erin's after.. THANK YOU
Friday Jan 29, 2010 #
muscle specific exercises (L shoulder) 10:00 [1]
Wednesday Jan 27, 2010 #
Balance ball work out (lower body) 20:00 [3]
muscle specific exercises (L shoulder) 10:00 [1]
Monday Jan 25, 2010 #
Gym workout (wts etc) (treadmill) 15:00 [3] 1.5 mi (10:00 / mi) +30m 9:25 / mi
ahr:130 max:155 shoes: Salomon wings bright green
Gym workout (wts etc) (bike) 20:00 [3]
ahr:110 max:120 weight:150.5lbs
Sunday Jan 24, 2010 #
Balance ball work out (abs) 20:00 [2]
Saturday Jan 23, 2010 #
Balance ball work out (lower body) 20:00 [3]
muscle specific exercises (L shoulder) 15:00 [1]
Road running 20:00 [3] 2.2 mi (9:05 / mi)
shoes: Salomon wings bright green
Gym workout (wts etc) 30:00 [3]
weight:150.5lbs
Friday Jan 22, 2010 #
muscle specific exercises (L shoulder) 10:00 [1]
Thursday Jan 21, 2010 #
Balance ball work out (abs) 20:00 [2]
Wednesday Jan 20, 2010 #
muscle specific exercises (L shoulder) 10:00 [1]
Tuesday Jan 19, 2010 #
Gym workout (wts etc) 40:00 [3] 1.0 mi (40:01 / mi)
muscle specific exercises (L shoulder) 10:00 [1]
Monday Jan 18, 2010 #
muscle specific exercises (L shoulder) 10:00 [1]
Sunday Jan 17, 2010 #
Balance ball work out (lower body) 20:00 [3]
Road running 1:03:00 [2] 5.6 mi (11:15 / mi) +60m 10:53 / mi
shoes: Ice bugs
muscle specific exercises (L shoulder) 10:00 [1]
Saturday Jan 16, 2010 #
Balance ball work out (stretching) 14:00 [1]
Road running 44:30 [3] 4.7 mi (9:28 / mi) +30m 9:17 / mi
shoes: Ice bugs
Thursday Jan 14, 2010 #
muscle specific exercises (L shoulder) 5:00 [1]
Tuesday Jan 12, 2010 #
Balance ball work out (lower body) 20:00 [2]
Monday Jan 11, 2010 #
muscle specific exercises (L shoulder) 5:00 [1]
Sunday Jan 10, 2010 #
Balance ball work out (abs) 20:00 [2]
muscle specific exercises (L shoulder ) 10:00 [1]
Orienteering (snowshoe and on foot) 1:25:00 ** 7.04 km (12:04 / km) +40m 11:44 / km
spiked:19/19c shoes: Ice bugs
my route was 2,23,21,22, on lake to 20, along lake to 19, 18,24,17,16,9,10,7,8,11,14,4,3,1 probably should have gone 14, to 5 to 6 to 4 but wasn't sure of the snow depth and pace. Distance per ocad str line = 7.04km
Saturday Jan 9, 2010 #
X-C skiing 2:05:00 [2] 7.0 mi (17:51 / mi)
Thanks Steve and nice to meet Sydney (she was very well behaved in anoisy bar setting )
Friday Jan 8, 2010 #
muscle specific exercises (L shoulder) 5:00 [1]
Balance ball work out (lower body) 20:00 [2]
Thursday Jan 7, 2010 #
muscle specific exercises (L shoulder) 5:00 [1]
Wednesday Jan 6, 2010 #
muscle specific exercises (L shoulder exercises) 10:00 [1]
Tuesday Jan 5, 2010 #
muscle specific exercises (L shoulder) 10:00 [1]
Monday Jan 4, 2010 #
Note
Sunday Jan 3, 2010 #
Balance ball work out (abs) 20:00 [2]
Saturday Jan 2, 2010 #
Note
Lots of time away from work, new exercise routines (balance ball -stretching and working entire body) plus a lot of trail running made for
a good 2009.
Lots of time in some awesome orienteering terrain (Laramie, Ripley, Cat's Meow/Cat's Agenda, Knob Noster) made it a very productive (only 427 km and 846 controls of orienteering !) and fast orienteering year.
Achieved goals;
Goal: 312 hrs of exercise = 6 hrs/week (actual 330 hrs)
Goal: 2000 km of exercise : 2302 km actual (did less biking more trail running this year)
Goal: 550 controls (846 actual) ( slightly less than 2008 total of 865)
Goal: do some 14'ers: did 5 (Pike's Peak, Democrat, Cameron, Lincoln, and Bross)
Orienteering was great in 2009 except for day 2 of US champs (with 16 min error) . Did 3 great goat events (Rocky Mountain Goat, Minnegoat and Possum Trot) all at a blistering pace (7.29 mins/km plus at 8000' altitude, 8.96mins/km and 9.56 mins/km) with great results. Lots of sprints and other fast orienteering with 20 mins of <6 mins/km pace, 58 mins of 6 - 7 mins/km, 6 hrs 28 min of 7 - 8 mins/km, 8 hrs 15 min of 8-9 mins/km. Not sure if I can match that pace in 2010.
Kayaking: didn't get out as much in 2009 as prior years : only did 78 miles. Rivers were low when I wanted to go and then got busy with other stuff.
Will publish goals for 2010 later ...
muscle specific exercises (L shoulder) 10:00 [1]
Balance ball work out (lower body + upper body) 40:00 [2]
Friday Jan 1, 2010 #
Balance ball work out (stretching) 15:00 [1]
muscle specific exercises (L shoulder) 5:00 [1]