Training Log Archive: RussellIn the 7 days ending Mar 18, 2007:
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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