In the last 7 days:
|activity|| # ||time||miles||km||+ft|
| ||bike||3|| 5:10:00|| 33.0|| 53.11|
| ||orienteering||1|| 1:29:00|| 7.6||(11:43)|| 12.23||(7:17)|
| ||Running||2|| 1:10:00|| 6.0||(11:40)|| 9.66||(7:15)|
| ||weights||1|| 1:00:00|
| ||Total||6|| 8:49:00|| 46.6|| 75.0|
|averages - sleep:7.9 weight:194.5lbs|
bike (trail and hills) 1:05:00 
10 min w/u
4x 8 min 60rpm HRZ 3-4.
4 min recover 90-95 rpm
5 min c/d
legs felt actually pretty good. hung out in high hrz3, low4.
orienteering (score-o) 1:29:00  7.6 mi (11:43 / mi)
great day for run. mnoc score-o, tried to knock the rust out a bit. cud run cleaner lines, also shud have been more agressive running in thru woods vs 'takin trail around'. fitness was decent for me, this early in season
weights (body pump) 1:00:00 
hard time getting up, to go. once at gym, I got going and enjoyed the w/o.
bike (bike trainer) 1:15:00 
stilly drizzly outside. tempo/hills today.
10 min w/u.
60 min hrz 3 - steady/comsistent 60-65 rpm
10 min c/d
Running (hills) 45:00  3.5 mi (12:51 / mi)
hills today; was late getting this w/o in. short and sweet though.
10 min w/u
4x 2min hrz4-5 hard effort uphill, then jog back down
15 min tempo hrz3.
bike (mtn bike) 2:50:00  33.0 mi (5:09 / mi)
ahr:124 max:150 slept:7.9 weight:195lbs
goal today was steady 3 hr ride, hrz 1-2. cruised around Camden sp, a couple dirt roads, and mostly bike and golf cart paths. windy, and slightly chilly, but nbd. legs were working some towards the end, but they felt fine.
injected a jog at Camden.
Running (trail/road jog) 25:00  2.5 mi (10:00 / mi)
goal was to do a run in conjuction with bike ride. had to break run into two sections, and rather enjoyed the temporary break. Legs weren't used to switching disciplines, but they eventually remembered....
all weeks |