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Training Log Archive: j-man

In the 7 days ending Oct 30, 2005:

activity	#	time	miles		km		+m
Run	6	4:10:37	31.94	(7:51)	51.4	(4:53)	327
Orienteering	2	1:55:40	10.13	(11:25)	16.3	(7:06)	220
Bike	2	30:00	7.2		11.59
Weight training	1	22:00
Cross Training	1	20:00
Total	7	7:18:17	49.27		79.29		547

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Sunday Oct 30, 2005 #

Run warm up/down 8:00 [2] 1.0 mi (8:00 / mi)
shoes: VJ Spikes

warmup

Orienteering race 38:40 [4] *** 6.3 km (6:08 / km) +120m 5:36 / km
shoes: VJ Spikes

Washington Crossing red

Orienteering warm up/down 25:00 [2] *** 3.0 km (8:20 / km)
shoes: VJ Spikes

control pickup

Red - Splits

Saturday Oct 29, 2005 #

Orienteering 52:00 [2] *** 7.0 km (7:26 / km) +100m 6:56 / km
shoes: Spikeless VJs

FCC. A lot of thorns.

Friday Oct 28, 2005 #

Run warm up/down 6:00 [2] 0.75 mi (8:00 / mi)
shoes: Asics

to gym

Run 25:00 [2] 2.92 mi (8:34 / mi) +140m 7:27 / mi
shoes: Asics

3%, 7 mph

Bike 10:00 [2]

level 12 hills

Run warm up/down 6:00 [2] 0.75 mi (8:00 / mi)
shoes: Asics

from gym

Thursday Oct 27, 2005 #

Run 6:00 [2] 0.75 mi (8:00 / mi)
shoes: Adidas

to gym

Weight training 22:00 [3]

Quick set. Mostly legs. Nice to see I hit some weight I haven't seen in a while (3rd from bottom on leg extensions after 4x10 by 2 and 275 on leg press after 4 x 20 by 2.)

Cross Training 20:00 [3]
max:154

Distance reading was 3.9
level 10 hills (new machine).

Bike 20:00 [3] 7.2 mi (2:47 / mi)
max:144

level 12 hills. really cranked and hit 145+ rpm.

Wednesday Oct 26, 2005 #

Run 1:27:22 [3] 12.3 mi (7:06 / mi)
shoes: Reeboks

Almost made it to the bridge - it was tantalizingly close. Felt very good and better than previous two efforts on this route. For first 2 miles the knees hurt a bit but not after that. No ankle problems.

Out in 45:02 (137 149)
Back in 42:19 (149 154) about 6:52 miles

Run warm up/down 2:38 [2] 0.25 mi (10:33 / mi)
ahr:136 max:149 shoes: Reeboks

Once around the block cooldown.

Tuesday Oct 25, 2005 #

Run warm up/down 6:00 [2] 0.75 mi (8:00 / mi)
shoes: Adidas

to gym

Run 24:00 [3] 2.8 mi (8:34 / mi)
shoes: Adidas

3%, 7 mph
only 24 minutes because I accidentally stopped the machine

Run 25:00 [3] 2.92 mi (8:34 / mi) +187m 7:08 / mi
shoes: Adidas

4%, 7 mph
this actually got to be tiring. Also, my left ankle, immediately above the ankle bone on the inside started hurting.

Run warm up/down 6:00 [2] 0.75 mi (8:00 / mi)
shoes: Adidas

from gym. quite cold.

Monday Oct 24, 2005 #

Run 48:37 [2] 6.0 mi (8:06 / mi)
shoes: Asics

To door of Penn boathouse. Cold. Rainy, with a nice wind which enabled the rain to fly sideways.

Distance approx.

24:24 out
23:53 back

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