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Training Log Archive: rjb3

In the 7 days ending Mar 9:

activity # timemileskm+m
  Elliptical3 2:55:00
  Strength (machines)2 1:50:00
  Orienteering1 1:49:23 3.38(32:19) 5.45(20:05) 26019c
  Other1 1:30:00
  Running1 57:13 4.96(11:32) 7.98(7:10) 34
  Balance2 21:00
  Total6 9:22:36 8.34 13.43 29419c

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Saturday Mar 9 #

12 PM

Orienteering 1:49:23 intensity: (11:33 @1) + (26:37 @2) + (52:37 @3) + (18:33 @4) + (3 @5) 5.45 km (20:05 / km) +260m 16:13 / km
ahr:127 max:160 19c

HVO/WCOC Winter Series #4
Westmoreland Sanctuary. Green. 4.7km

When I arrived at the park, I wasn't sure I'd be able to get out: the parking lot appeared to be full. But there was one spot open. The ground was completely snow covered, four to six inches of heavy wet snow. Pretty slow going, so navigation wasn't too bad. The only problem was #18 where I stopped short.

Splits
Route

Friday Mar 8 #

Elliptical warm up/down 20:00 [2]

Interval program. Level 16. 1380 strides.

Strength (machines) 50:00 [2]

Usual set of machines. -9 (0 XF)

Balance (Strong Board) 11:00 [1]

1 + 5 + 5

Thursday Mar 7 #

Elliptical 2:15:00 [2]

Interval program. Level 16.

Cardio Cinema: 'Han Solo: A Star Wars Story'

Tuesday Mar 5 #

Elliptical warm up/down 20:00 [2]

Interval program. Level 16. 1380 strides.

Strength (machines) 1:00:00 [1]

Usual set of machines. -2 (9 XF)

Not quite recovered from Sunday's run.

Balance (Strong Board) 10:00 [1]

1 + 4:30 + 4:30

Monday Mar 4 #

Other (Snow removal) 1:30:00 [2]

We got about 4 inches of snow overnight. The snow on the driveway had melted to 1 to 3 inches of heave snow and slush. Pushed it to the side and cleared that with the snow blower.

Sunday Mar 3 #

9 AM

Running race 57:13 intensity: (7 @1) + (9 @2) + (6:03 @3) + (17:29 @4) + (33:25 @5) 7.98 km (7:10 / km) +34m 7:01 / km
ahr:158 max:172

Ed Erichson Memorial Race. 5 miles. (a 10 mile race also available)

Start and finish at the LaGrange Town Hall, which was open for the race.
Mid 30s. Sunny and calm at the start, but cloudy with a slight breeze at the end. A bit quicker than I expected. But I don't run on roads much anymore, so I didn't what to expect.

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