Training Log Archive: irihardingIn the 7 days ending Jan 30, 2010:
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Saturday Jan 30, 2010 #
8 AM
Balance ball work out (abs) 20:00 [2]
12 PM
Orienteering race (snow) 1:07:00 [4] *** 5.3 km (12:38 / km) +285m 9:58 / km
spiked:14/14c shoes: Ice bugs
OTNT Afton Mass finish "red" course set by Linear Ice. Fun format (starting at time that you predict will result in your finishing at the set time (1:30 pm in this case). After factoring in snow depth and climb , I thought that 12 mins/km = 64 mins would be about my time so I selected a start time of 12:26 . Snow was crusty and broke through often; also made good progress following deer tracks where snow was compacted.
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
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 #
9 PM
muscle specific exercises (L shoulder) 10:00 [1]
Wednesday Jan 27, 2010 #
8 PM
Balance ball work out (lower body) 20:00 [3]
muscle specific exercises (L shoulder) 10:00 [1]
all at 1 lb 15 reps
Monday Jan 25, 2010 #
6 PM
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
at L Geneva Y
Sunday Jan 24, 2010 #
9 AM
Balance ball work out (abs) 20:00 [2]