Training Log Archive: cfosp1In the 7 days ending Oct 20, 2012:
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Saturday Oct 20, 2012 #
Strength: Flexibility 5:00 [3]
Running: Long 2:11:04 [3] 22.43 km (5:51 / km) +186m 5:37 / km
ahr:146 max:163 shoes: Nike Air Pegasus+ 29
5.5 °C
Foggy morning, very quiet.
Friday Oct 19, 2012 #
Running 19:31 [3] 3.63 km (5:23 / km) +12m 5:17 / km
ahr:146 max:158 shoes: Nike Air Pegasus+ 27
9.7 °C
I don't know how long it's been since I last ran in the rain. At least three months.
Strength: Flexibility 29:00 [3]
Added several sets of hip flexor exercises.
Thursday Oct 18, 2012 #
Running 7:22 [3] 1.01 km (7:18 / km) +7m 7:04 / km
ahr:141 max:155 shoes: Inov-8 Roclite 319
9.4 °C
Pre O warrm-up.
Orienteering race (Adventure Run) 1:15:29 [3] 6.35 km (11:53 / km) +52m 11:25 / km
ahr:139 max:172 shoes: Inov-8 Roclite 319
8.2 °C
What fun to have Colin along! Too bad his head light died. We did well while running in a pack and until Colin noticed that running in the dark on uneven ground with lots of ups and down is not quite the same as running on a treadmill. Once things spread out the only folks we saw on a regular basis were Molly M and her running partner often arriving at a control from different directions. They finally ditched us at 11. 9 and 11 took us quite some time, the other CPs were pretty straightforward.
Running warm up/down (Control Retrieval) 17:08 [1] 2.14 km (8:00 / km) +5m 7:55 / km
ahr:144 max:159 shoes: Inov-8 Roclite 319
8.1 °C
Wednesday Oct 17, 2012 #
Running 18:34 [3] 3.56 km (5:13 / km) +8m 5:09 / km
ahr:149 max:171 shoes: Nike Air Pegasus+ 27 Trail WR
12.9 °C
Interesting construction activity at SE corner of Snelling and Energy Park Drive. Big piles of dirt on flat area of lawn. As far as I can tell there is no digging going on, yet. Curious.
Strength: Flexibility 26:00 [3]
13.0 °C
Added exercises to strengthen strained hip flexor:
Hip flexor stretch
Straight leg raise
Resisted hip flexion
Tuesday Oct 16, 2012 #
Biking Commuting 1:06:33 [3] 25.01 km (2:40 / km) +97m 2:37 / km
ahr:142 max:230 shoes: All-City Space Horse
18.6 °C
Meeting Ben Pop at Swede Hollow Cafe to talk about VO2max and HR zones. Gorgeous day for a bike ride!
Roller Skiing Classic 1:24:45 [3] 5.92 km (14:19 / km) +181m 12:25 / km
ahr:129 max:165 shoes: One Way Classic 5
13.7 °C
Intensity with a capital I. I almost threw up my lunch from 7 hrs earlier (I do have to admit I overindulged in leftover pork roast with Brussels sprouts and gnocci). Great workout and great fun!
Warm-up loop near dog park across Concord (not recorded, forgot to push start button)
Ski to hill area
10 x 1 minute hill on skis, walk down (too steep to ski down)
6 x bounding up the same hill
6 x bunny hop crunches
Walk back to parking for cool-down;
Sunday Oct 14, 2012 #
Running 21:22 [3] 3.71 km (5:46 / km) +12m 5:40 / km
ahr:146 max:159 shoes: Nike Air Pegasus+ 27
7.4 °C
Mellie needed some exercise today ...
Strength: Flexibility 5:00 [3]
7.3 °C
Roller Skiing Classic 1:06:25 [3] 13.45 km (4:56 / km)
ahr:149 max:166 shoes: One Way Classic 5
7.3 °C
Warm-up 600 m single poling
Warm-up 600 m double poling
11 x 1 minute w/o poles
600 m single poling
600 m double poling
11 x 1 minute w/ poles
1200 m double poling hard