Training Log Archive: mikeminiumIn the 1 days ending Jan 24, 2010:
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Sunday Jan 24, 2010 #
orienteering race 1:06:00 [4] *** 6.4 km (10:19 / km) +85m 9:40 / km
16c shoes: Jalas hi-top O' shoes
Red course at Ironwood 2-day. A couple mistakes cost me 3 or 4 minutes. A dumb encounter with a cholla caused me to waste 2 to 3 minutes removing the offending cactus pads. I say dumb, because I looked at my map, turned and stepped, and put my shoulder right into the #@&@$ cactus. Since I could only reach the pads with one hand, it took a while to knock them off.
orienteering 36:54 [4] *** 3.5 km (10:33 / km) +35m 10:02 / km
shoes: Jalas hi-top O' shoes
brown course at Ironwood. Felt good after running red and went back out for more. Blew 3 minutes looking for a control that I had previously visited on red. Duh.
orienteering 38:00 [2] ** 3.0 km (12:40 / km) +20m 12:15 / km
3c shoes: Jalas hi-top O' shoes
control pickup at Ironwood.
walking warm up/down 12:57 [1] 0.7 mi (18:30 / mi)
shoes: Starter Carson 2
to / from Desert Hills Rec. center
bicycling - stationary 15:00 [4] 5.1 mi (2:56 / mi)
bicycling - stationary warm up/down 5:00 [2] 1.4 mi (3:34 / mi)
cool down
miscellaneous (rowing machine) 5:00 [3] 1.1 km (4:33 / km)
weights / strength 25:00 [3]
pretty complete set of exercises. 3 sets of 10-15 reps on most arm and upper body equipment, 2 sets on most leg equipment.