Training Log Archive: RussellIn the 7 days ending Mar 11, 2007:
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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