Training Log Archive: RussellIn the 31 days ending Mar 31, 2007:
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Saturday Mar 31, 2007 #
Orienteering race 17:08 [4] *** 2.4 km (7:08 / km) +80m 6:07 / km
15c
Sprint at Roberts Recreation Area. For the first five controls I was fairly tentative, and stopped a couple of times because I wasn't looking ahead enough. I ran well in the middle of the course, and caught up to Peter on the small climb to 12. But then I took a bad route to 13, went to the wrong side of the feature of 14, and got a litte confused by the trails at 15, so Peter was able to catch up and cross the line just ahead of me. Probably I had about a minute of mistakes on 13-15 and 30 seconds of hesitation early on, but overall not a bad race.
Sunday Mar 25, 2007 #
Skiing 1:30:00 [1]
Saturday Mar 24, 2007 #
Skiing 1:00:00 [1]
Wednesday Mar 21, 2007 #
Running warm up/down 5:00 [2]
Treadmill.
Strength 45:00 [1]
Vertical leg-hip raises
Dumbbell bench press 12x2x25 9x2x45
Dumbbell vertical row 12x2x15 10x2x30 6x2x35
Fly 12x70 9x135
Dumbbell lateral row 12x2x30 8x2x55
Triceps extension 12x2x25 5x2x45
Dumbbell curl 12x2x15 8x2x30
Leg press 12x5 8x10
Dumbbell bench press 12x2x25 9x2x45
Dumbbell vertical row 12x2x15 10x2x30 6x2x35
Fly 12x70 9x135
Dumbbell lateral row 12x2x30 8x2x55
Triceps extension 12x2x25 5x2x45
Dumbbell curl 12x2x15 8x2x30
Leg press 12x5 8x10
Sunday Mar 18, 2007 #
Orienteering race 15:55 [5] *** 2.9 km (5:29 / km) +20m 5:18 / km
10c
Prologue at Point Pinole. Made few mistakes, maybe one 30 second mistake on 9 and a 10 second mistake on 5. Ran okay, but feel like I can get faster wih a little bit of training.
Orienteering race 15:48 [5] *** 2.7 km (5:51 / km) +50m 5:21 / km
18c
Chase at Point Pinole. I did little navigating by myself, with people in front of me the whole way. No big mistakes, but a couple of 15 second errors as we were all going too fast to navigate well.
Monday Mar 12, 2007 #
Stationary bike warm up/down 5:00 [2]
weight:148lbs
Strength 40:00 [1]
Vertical leg-hip raises
Dumbbell bench press 12x2x25 9x2x45
Dumbbell vertical row 12x2x15 10x2x30 4x2x35
Triceps extension 12x2x25 6x2x45
Dumbbell lateral row 12x2x30 9x2x55
Fly 12x2x70 9x2x135
Dumbbell curl 12x2x15 7x2x30
Dumbbell bench press 12x2x25 9x2x45
Dumbbell vertical row 12x2x15 10x2x30 4x2x35
Triceps extension 12x2x25 6x2x45
Dumbbell lateral row 12x2x30 9x2x55
Fly 12x2x70 9x2x135
Dumbbell curl 12x2x15 7x2x30
Sunday Mar 11, 2007 #
Orienteering race 1:37:54 [3] 8.1 km (12:05 / km) +320m 10:06 / km
Blue at Joe Grant. Going fairly slow, especially for the last third. I need to really start getting back into shape.
Thursday Mar 8, 2007 #
Running 44:16 [3] 5.3 mi (8:21 / mi) +290m 7:08 / mi
shoes: new NB
Foothills with Peter and Jason. I ran with them for the first hill and then at my own pace.
Strength 40:00 [1]
weight:146lbs
Vertical leg-hip raises
Dumbbell bench press 12x2x25 6x2x45
Dumbbell vertical row 12x2x15 7x2x30
Triceps extension 12x2x25 6x2x45
Dumbbell curl 12x2x15 7x2x30
Dumbbell lateral raise 12x2x30 6x2x55
Dumbbell bench press 12x2x25 6x2x45
Dumbbell vertical row 12x2x15 7x2x30
Triceps extension 12x2x25 6x2x45
Dumbbell curl 12x2x15 7x2x30
Dumbbell lateral raise 12x2x30 6x2x55
Saturday Mar 3, 2007 #
Running race 28:32 [4] 4.2 mi (6:48 / mi) +50m 6:33 / mi
shoes: Asics GEL-1100
Fairbanks run. I estimated 26:45, but early on I realized I just wasn't feeling it running fast. Not sure if it was mostly how out out shape I was or I was having a bad day. Probably 20-30 sec was being stopped by the cops at an intersection so it's not quite as bad as it seems.