Monday Jan 22 |
 | trail running warm up/down 1:49 [3]0.4 km (4:32 / km) | |
| weight:161lbs shoes: Jalas hi-top O' shoes |
| warm-up prior to re-running Bill Swift's Freezer O' Green Course at Miami Univ. Natural Areas. |
| orienteering 58:12 [3]** 5.1 km (11:25 / km) | |
| 15c shoes: Jalas hi-top O' shoes |
| Re-ran Bill Swift's green course from the Dec 30, 2006 Freezer O' at Miami Univ. Natural Areas. There was about 3 inches of wet, melting snow, so conditions were pretty slippery. I was about 8 mins slower than my original time running the course on Dec. 30. |
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Green - Splits |
Sunday Jan 21 |
| weights / strength (snow removal) 30:00 [3] | |
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| I spent about 2 - 2.5 hours clearing the driveway of 7-10 cm (3-4 inches) of snow. I'm conservatively counting 30 mins as weight/strength and 30 mins as walking. |
| walking (snow removal) 30:00 [2] | |
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Saturday Jan 20 |
| orienteering race 1:47:00 [3]** 11.3 km (9:28 / km) | |
| 24c shoes: Icebugs |
| MVOC "Long Cold O' Meet" at George Rogers Clark S.P. and adjacent private lands, Springfield, OH. A score course with a 4 hour time limit, I found all controls in less than half that time. A 1:10,000 orienteering map with some technical areas, but also a lot of fields and a fair amount of road and field running. Although temperatures barely broke freezing, the fields were starting to thaw in the bright sunshine, making for a little muddy, but not extremely bad crossings. Distance is my control sequence, straight-line, including necessary shortest-line routes around out-of-bounds areas. A surprising number of neighboring land owners had been generous in allowing their farms and woods to be crossed and there were even a couple approved corridors through backyards connecting residential streets. 1st place solo male masters. |
Friday Jan 19 |
| Note | |
| (rest day) |
| Felt tired & decided that it would be best to rest up for the long score-O course on Saturday. |
Thursday Jan 18 |
| Note | |
| (rest day) |
| travel day, hoped to get in a little walking in the airports, but didn't even do much of that. |
Wednesday Jan 17 |
| miscellaneous (pickleball) 20:00 [2] | |
| shoes: O T Blaze III |
| probably more like 30 minutes. |
| road running 51:06 [3]6.0 mi (8:31 / mi) | |
| shoes: O T Blaze III |
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| bicycling - stationary 20:00 [3]6.0 mi (3:19 / mi) | |
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| a little slower pace than normal for the first couple miles, the fairly fast (for me) runs today and yesterday took a little out of my legs. |
| weights / strength 25:00 [3] | |
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| declining reps, various |
| miscellaneous (rowing machine) 10:00 [3]2.1 km (4:46 / km) | |
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Tuesday Jan 16 |
| walking 1:30:00 [1]3.0 mi (29:59 / mi) | |
| shoes: O T Blaze III |
| Juan Bautista de Anza National Historic Trail (fairly flat, sandy underfoot). Tubac Presidio north to Tubac Country Club then back to County Park. distance a rough estimate. |
| trail running 10:50 [3]1.0 mi (10:50 / mi) | |
| shoes: O T Blaze III |
| Anza Trail near Tubac, AZ (Yes, this is the same Anza for which Anza-Borrego SP in California is named). |
| road running 30:41 [3]3.8 mi (8:04 / mi) | |
| shoes: O T Blaze III |
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| road running warm up/down 5:07 [2]0.45 mi (11:22 / mi) | |
| shoes: O T Blaze III |
| jog to fitness center. |
| bicycling - stationary 20:10 [3]6.3 mi (3:11 / mi) | |
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| weights / strength 35:00 [3] | |
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| bicycling - stationary 4:45 [2]1.3 mi (3:38 / mi) | |
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| easy bicycling while waiting for rowing machine. |
| miscellaneous (rowing machine) 10:00 [3]2.1 km (4:46 / km) | |
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| road running warm up/down 4:55 [2]0.45 mi (10:55 / mi) | |
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| easy jog returning from fitness center. |