Training Log Archive: irihardingIn the 7 days ending Jan 16, 2010:
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Saturday Jan 16, 2010 #
8 AM
Balance ball work out (stretching) 14:00 [1]
3 PM
Road running 44:30 [3] 4.7 mi (9:28 / mi) +30m 9:17 / mi
shoes: Ice bugs
sunny day 34 deg run echo lake to warner rd loop
Thursday Jan 14, 2010 #
7 AM
muscle specific exercises (L shoulder) 5:00 [1]
1lb complete set of 4 w 15 reps
Tuesday Jan 12, 2010 #
7 AM
Balance ball work out (lower body) 20:00 [2]
Monday Jan 11, 2010 #
muscle specific exercises (L shoulder) 5:00 [1]
incr to 2 lbs !
Sunday Jan 10, 2010 #
Balance ball work out (abs) 20:00 [2]
muscle specific exercises (L shoulder ) 10:00 [1]
1 set am ; 1 set pm
Orienteering (snowshoe and on foot) 1:25:00 ** 7.04 km (12:04 / km) +40m 11:44 / km
spiked:19/19c shoes: Ice bugs
MNOC winter O meet - 90 min score O with lots of options - 25 controls in total ... no obvious way to go. No -one got them all. 1 foot deep crusty snow made for heavy and slow going off trails
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
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