Tuesday Dec 11 |
 | Orienteering 24:00 [2]*** 3.95 km (6:05 / km) +33m 5:50 / km | |
| ahr:143 max:157 20c slept:6.6 shoes: Brooks Adrenaline - 1 |
| I sketched an orienteering course on a map of Magnuson Park, then ran it. My legs felt pretty good. I had to remind myself to look ahead, and I did a couple of legs by memory toward the end, in order to practice. |
| Running - Road / Track warm up/down 10:26  1.7 mi (6:08 / mi) +14m 3:43 / km | |
| ahr:154 max:168 shoes: Brooks Adrenaline - 1 |
| Brisk run from my car to Meadowbrook Community Center for weight training. |
| Strength / Weights 50:00  | |
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| Upper and lower body weights in the Fitness Room at Meadowbrook, after I got over the unsurprising fact that there was no total hip machine. The required 1.5 hour class consisted of me walking in the room and the instructor staying (more or less), "you look like you know what you're doing; you're a runner and your quads are stacked; you're approved."
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| C • what were you approved for? 2 |
| Running - Road / Track warm up/down (road) 17:25 [2]1.7 mi (10:14 / mi) +97m 5:24 / km | |
| ahr:138 max:150 shoes: Brooks Adrenaline - 1 |
| Jog back to car from Meadowbrook. |