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Training Log Archive: fossil

In the 7 days ending Oct 8, 2016:

activity # timemileskm+m
  Run4 2:30:24
  Orienteering1 1:32:12
  Strength2 46:00
  Total5 4:48:36

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Saturday Oct 8, 2016 #

Orienteering race 1:32:12 [3]
shoes: Oroc 340 #1

Mendon red course. Started out pretty well until I tried to avoid some climb leaving #4 and didn't go back up to the trail. Ended up going fairly close to the straight line, which was a lot of green. Saved climb, lost time. On 6 I managed to misread the knot of trails and thought I was farther than I was. The rest went ok except that I sould probably have left #13 going N instead of S. Trying to avoid unhappy green.

I'm not sure what the best route was on the long leg to 10. Given that there was a squeeze between the OOB and the road, you pretty much wanted to be on one trail or the other. It was a bit longer but also looked somewhat flatter to go west out of 9 and take the trail past #8, then trail down past the buildings and parking lot, R, L, and up the trail near the road to the 2nd bend, south to the other trail near 4, the L at the triangle intersection, R through the linear depression and then over the spur to #10. My time wasn't too bad this way but I wonder if faster folks went up past the water tower or maybe the curvy trail west of it through the clearing.

Friday Oct 7, 2016 #


Found out last night I'll be playing in the pit for Sweet Charity in April. Glad to have some advance notice. The music is a blast and will be lot of fun but I need to get in shape for this. Listening to it on youtube, the Overture starts right out with a bunch of high C's and D's, followed by lots more fun stuff throughout the show.

Thursday Oct 6, 2016 #

Run intervals 1:04:30 intensity: (28:30 @1) + (20:00 @2) + (16:00 @4)
shoes: Brooks Cascadia 9

4 x 4 mins on the wood-chip trail around Round Lake. Finally got some consistency. Laps 1/2/3 all ended (4 min timer) at the same exact place. And lap 4 I managed to go several strides farther.

It's not the fastest (farthest) I've done this workout but it's surprisingly close. Maybe not all washed up quite yet.

Wednesday Oct 5, 2016 #

12 PM

Run warm up/down 10:00 [2]


Strength 6:00 [1]

Squats 1 x 10 at 45 + 1 x 10 at 85 + 1 x 10 at 95

Pressed for time today but managed to squeeze something in.

Tuesday Oct 4, 2016 #

Run 1:00:54 [2]
shoes: Brooks Cascadia 9

Green Lakes trail loop.

Monday Oct 3, 2016 #

2 PM

Run warm up/down 15:00 [1]


Strength 40:00 [1]

Squats 1 x 10 at 45 + 2 x 10 at 85
Dips 3 x 10 with 40 assistance
Leg press 3 x 12 at 170
Pullups 2 x 10 + 1 x 9 with 50 assistance
Leg extension 3 x 12 at 120
Converging chest press 3 x 15 at 35
Delts 3 x 20 at 30

Sunday Oct 2, 2016 #


Spent the entire day replacing a 20-year old toilet. It's done, and it's done right. But it's a good thing I'm not a professional plumber. My kids would starve to death.

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