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Training Log Archive: dcady

In the 30 days ending Sep 30, 2006:

activity # timemileskm+m
  running8 3:53:45 7.65 12.31
  Orienteering2 2:22:17 6.51(21:51) 10.48(13:35) 26528 /40c70%
  strength6 2:10:30
  walking6 56:00
  stretching7 42:00
  Total16 10:04:32 14.16 22.79 26528 /40c70%
averages - sleep:8.7 weight:152lbs

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Thursday Sep 28, 2006 #

running (treadmill) 38:00 [2] 3.86 mi (9:51 / mi)
slept:7.0 shoes: Asics GT2110

Time includes walking warm up of 5 min, run for 30 min at 6.8 mph (8:49 min/mi?), and cool down walk of 3 min. Could have run outside but it was dark and drizzly.

Wednesday Sep 27, 2006 #

strength 15:30 [3]

Had to cut it short today because Lumina is going to the body shop. Did the most important: pushups, crunches, and back arches.

Tuesday Sep 26, 2006 #

walking warm up/down 8:00 [1]
shoes: Asics GT2110

running 24:00 [2]
shoes: Asics GT2110

Once around park and back through neighborhood. Was willing to take a rest day but felt pretty good so decided to go anyway.

Note

I'm not going to log stretching anymore. Not that it isn't important but I do it every time I run and it is always the same: six minutes.

Monday Sep 25, 2006 #

strength 20:00 [3]

Did calesthenics but decided to give legs a rest.

Sunday Sep 24, 2006 #

Orienteering race 1:18:47 [5] *** 5.13 km (15:21 / km) +100m 14:00 / km
spiked:9/14c shoes: VJ Falcons

Classic distance race at CNYO meet. Green course. Big boom on control 1 of all places wrecked the race for me. Was able to keep going in good spirits but I knew I had lost my 3rd place. Had my first SI moment at control 4 when I left the control trying to make the map make sense for leaving #3. Lost 6 minutes here. No excuse. Had some decent route choices after that and one really bad one through the marsh.

Classic - Green - Splits

Saturday Sep 23, 2006 #

Event: CNYO A meet
 

Orienteering race 15:30 [5] *** 1.83 km (8:28 / km) +50m 7:27 / km
spiked:10/13c shoes: VJ Falcons

Sprint course at CNYO meet. Felt like I was running pretty good. Bobbled #2 and #10. Pretty happy with my 3rd place behind Lux and GW.

Orienteering race 48:00 [5] *** 3.52 km (13:38 / km) +115m 11:43 / km
spiked:9/13c shoes: VJ Falcons

A couple of poor route choices but otherwise a good run. Had to walk a little on hill between 10 an 11. My own fault for not picking the contour option. A little hesitant from time to time. Didn't much like the slash between 6 and 7. Ended up third to the same two as in the sprint.

Friday Sep 22, 2006 #

Note

Decided to skip usual pushups this AM. Now I don't remember why.

Thursday Sep 21, 2006 #

walking warm up/down 8:00 [1]
shoes: Asics GT2110

running 24:15 [2]
slept:7.8 (injured) shoes: Asics GT2110

Brief run in the AM. Knee felt fine. If I didn't know it was injured I wouldn't have thought it was. Maybe it was the Advil I took at 4 AM for a headache in the night.

stretching 6:00 [1]

Wednesday Sep 20, 2006 #

strength 25:00 [3]

stretching 6:00 [1]

Tuesday Sep 19, 2006 #

walking warm up/down 8:00 [1]
slept:8.0 (injured) shoes: Asics GT2110

running 24:00 [2]
slept:8.0 (injured) shoes: Asics GT2110

A jog around the park and back through the neighborhood. Knee didn't feel bad but it didn't feel 100% either. Hope it holds up for the meet this weekend.

stretching 6:00 [1]

Wednesday Sep 13, 2006 #

strength 20:00 [3]
slept:7.8

Shorter than usual due to all the furniture from the hallway jammed into the family room while the hallway is papered and painted. Couldn't get at the weights.

Tuesday Sep 12, 2006 #

walking warm up/down 11:00 [1]
shoes: Asics GT2110

running 30:30 [3]
slept:7.75 shoes: Asics GT2110

Wore reflective vest in AM. Knee felt pretty good but not perfect. Was a little worried about it but later in the day it wasn't giving me any problems. Maybe in 2 days I can run again. Woo Hoo.

Thursday Sep 7, 2006 #

walking warm up/down 8:00 [1]
shoes: Asics GT2110

running 25:00 [3]
slept:6.8 shoes: Asics GT2110

Knee felt OK so gave it a little workout. Once around park and a little loop in neighborhood. Up late last night watching "Runway" after a successful race on the boat. No more running until Sunday - my birthday!

Wednesday Sep 6, 2006 #

Note
(injured) (rest day)

Need to give right knee an extra day to recover. Feels much better at noon as I write this.

Tuesday Sep 5, 2006 #

strength 25:00 [3]
slept:7.7

stretching 6:00 [1]

Monday Sep 4, 2006 #

walking warm up/down 13:00 [1]
shoes: Asics GT2110

running 30:00 [3]
slept:9.0 shoes: Asics GT2110

Around lake and back around golf course. Nice run. No knee problems but iced it 10 mins anyway.

stretching 6:00 [1]

Saturday Sep 2, 2006 #

running (treadmill) 38:00 [3] 3.79 mi (10:02 / mi)
slept:9.0 shoes: Asics GT2110

Ran on treadmill to avoid Ernesto. Time includes 5 min warm up and 3 min cool down. Speed of 6.7 mph for the rest. Knee a little sore. Iced afterwards. Will skip tomorrow.

stretching 6:00 [1]

Friday Sep 1, 2006 #

strength 25:00 [3]
slept:8.0 weight:152lbs

knee still a little sore. will try ice.

stretching 6:00 [1]

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