Training Archive: MikeNIn the 7 days ending 2008-04-12:
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| S | M | T | W | H | F | S | |||||||
Thursday Apr 10 | ||
| Long Run 50:42 [3]5.77 mi (8:47 / mi) | |
| Nice trail run through the woods around Round pond. Slow and uphill at the beginning, then I was a little bit more warmed up and increased my pace some. I almost rolled my ankle somewhere out there, but I know I did something to my left quad muscle. It's definitely hurtin right now, but hoopefully it'll be gone in the morn'. | ||
Wednesday Apr 9 | ||
| Bike 20:00 [4]7.04 mi (2:50 / mi) | |
| 20 minute bike at level 14.
I made it 7.04 miles.. not bad i suppose. I kept it around 90-95 RPM | ||
| Weight Lifting 1:00:00 [4] | |
| Good weight workout, the low down...
bench- 155 lb 6x4 lat pulldown- 140/120 lb 6x2 bicep curl- 57.5 lb 6x3 tri pulldown- 50 lb 9x3 back row- 120 lb 9x3 abs- 50 situps 50 crunches 50 of each oblique | ||
Tuesday Apr 8 | ||
| Orienteering 47:21 [2]3.7 km (12:48 / km) | |
| Orange Course for the A meet up here at WP. ALOT of climb (doing the course backwards) so I just took it slow, chose some route choices that were more difficult so I could get some worthwhile practice today | ||
| Weight Lifting 10:00 [3] | |
| Quick 10 minute abs, nothing special
crunches obliques flutter kicks leg raises raised toe reach (something like that) | ||
Monday Apr 7 | ||
| Weight Lifting 45:00 [4] | |
| Bench Press 155 lbs 8 reps x 3 sets
Tri Pulldown 50 lbs 10 reps x 3 sets shoulder sets 10 lbs 10 reps x 3 sets back flies 10 lbs x 3 sets 2 min situps (90) | ||
Sunday Apr 6 | ||
| Orienteering long 2:12:52 [3]13.2 km (10:04 / km) | |
| shoes: Jalas | ||
| RUAGH. A long course. M20 isnt quite as long as blue, but it still sucked. Definitely was hurting after the course, but it was a good feeling of accomplishment afterwards. It wasn't a hudson highlander but it sure felt like one at the end. | ||