Saturday Apr 3 |
 | Run 30:00 [1] | |
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| Warmups and cooldowns |
| Orienteering 41:24 [4]4.85 km (8:32 / km) +190m 7:08 / km | |
| ahr:156 max:165 spiked:6/17c |
| WCOC day 1 blue |
| Orienteering 17:52 [4] | |
| ahr:161 max:165 spiked:6/9c |
| Relay course 2 |
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Blue Day 1 - Splits |
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Relay A - Splits |
Thursday Apr 1 |
| Weight training 10:00 [2] | |
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| chest and shoulders |
| Cross Training 30:00 [4] | |
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| level 7, backwards/forwards. Intended to take it easy, but once I got started, I couldn't slow down.
462 calories. |
| Run 20:00 [2] | |
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| level 5 hills on treadmill |
| Weight training 15:00 [2] | |
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| Arms |
Wednesday Mar 31 |
| Rowing Machine 30:00 [4]7.51 km (4:00 / km) | |
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| 2nd time on the erg this year, and I'd say better.
Splits were solid at 1:59-2:01 throughout - certainly not hot, but there was no dropoff at all. Muscle tone is good for the erg, but I've done no back exercises - that's one deficiency. Anyway, ergs don't float and they don't orienteer, so I guess I'm doing OK. |
| Run 30:00 [3]3.0 mi (10:00 / mi) | |
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| level 5 hills on treadmill as cooldown. |
| Weight training 15:00 [2] | |
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| Shoulders |
Tuesday Mar 30 |
| Weight training 25:00 [3] | |
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| Mostly upper body with abs. No legs as my right, middle outer hamstring is still tight from Sunday. |
| Cross Training 30:00 [3] | |
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| 417 calories, level 8, backwards/forwards. Felt really beat. |
| Run 20:00 [2]2.0 mi (10:00 / mi) | |
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| level 7 hills on treadmill |
Sunday Mar 28 |
| Orienteering 45:34 [4]7.4 km (6:09 / km) +67m 5:53 / km | |
| ahr:152 max:163 spiked:9/13c |
| Good effort, lost about 2 minutes on 1 control and <:30 on a few others. Total ~3-4. |
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Green - Splits |