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Training Log Archive: randallxski

In the 7 days ending Oct 28, 2006:

activity # timemileskm+ft
  Running4 2:17:13 18.5(7:25) 29.77(4:37)
  Orienteering1 1:58:04 5.59(21:07) 9.0(13:07)15 /17c88%
  Cycling1 50:00 12.0(4:10) 19.31(2:35)
  Stretching4 40:00
  Roller Skiing1 40:00 4.2(9:31) 6.76(5:55)
  Weight Training1 30:00
  Rowing Machine1 15:00 1.99(7:33) 3.2(4:41)
  Total7 7:10:17 42.28 68.0415 /17c88%
averages - weight:137lbs

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Saturday Oct 28, 2006 #

Running (3 hills plus, twice) 1:05:53 [3] 8.0 mi (8:14 / mi)
shoes: Brooks Adrenaline GTS 6

Planned an 8 mile easy run. First 4-mile loop was rain-free. Second lap was rainy, and got harder in the last mile. Grabbed ski poles for the second lap, which may be why my times dropped a bit.
8:02
8:09
8:05
8:09
-added poles-
8:33
8:32
8:20
7:59

Stretching 10:00 [3]
shoes: Brooks Adrenaline GTS 6

Friday Oct 27, 2006 #

Running (4 hills cutoff) 25:45 [4] 4.0 mi (6:26 / mi)
shoes: Brooks Adrenaline GTS 6

Planned on a more relaxing run, but felt good and kept a fast, steady pace. Took the 4 mile cutoff because it was getting dark. Felt a bit slow on the High School hill.
6:20
6:22
6:39
6:21

Stretching 10:00 [3]
shoes: Brooks Adrenaline GTS 6

Thursday Oct 26, 2006 #

Running (5 hills loop) 30:35 [4] 4.5 mi (6:48 / mi)
shoes: Brooks Adrenaline GTS 6

Slow start, but was able to pick it up to a decent pace. Felt good despite the cold (55 degree) weather. That temperature will feel balmy in another month!

6:59 flat, includes warmup
6:46 2 hills (Pebble Hill & Turk by Comm. Ctr)
6:39 1 hill (Ayrault by high school)
6:51 1 hill (up Ayrault by Mason)
3:18 1 hill (up Waterford from Lyndon)

Stretching 10:00 [3]
shoes: Brooks Adrenaline GTS 6

Wednesday Oct 25, 2006 #

Cycling (Neighborhood Trails) 50:00 [3] 12.0 mi (4:10 / mi)
weight:137lbs shoes: North Face Trail Shoes

Lacked the commitment to ride into the cold wind for 30 minutes, so detoured to neighborhood streets and trails.

Canal path to Turk, to ambulance base, back to cemetery and to Crescent trail by 31F, down to Mason, up to Ayrault, out past Lyndon to last residential street, past the house, and Matthew loop.

I guessed at the mileage.

Stretching 10:00 [3]
shoes: Brooks Adrenaline GTS 6

Tuesday Oct 24, 2006 #

Running (Community Center) 15:00 [3] 2.0 mi (7:30 / mi)
shoes: Brooks Adrenaline GTS 6

Indoor track, 17 laps/mile. My knee doesn't like turning so often. Left knee was a little tender at the end of the workout.

Weight Training (Community Center) 30:00 [3]
shoes: Brooks Adrenaline GTS 6

countless lateral pulls, 150 leg raises, triceps

Rowing Machine (Community Center) 15:00 [3] 3.2 km (4:41 / km)
shoes: Brooks Adrenaline GTS 6

Took it easy since this was the first time rowing this season.

Monday Oct 23, 2006 #

Roller Skiing (neighborhood 2 mile route) 40:00 [4] 4.2 mi (9:31 / mi)

20:00 2 miles double-poling
20:00 2.2 miles no poles

Sunday Oct 22, 2006 #

Event: ROC Mendon Ponds Park
 

Orienteering race (ROC Mendon Blue) 1:58:04 [4] *** 9.0 km (13:07 / km)
spiked:15/17c shoes: Brooks Adrenaline GTS 5

A muddy mess for the first several controls, then a bit drier terrain. Missed one control twice and lost a bit of time.

Blue - Splits

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