Sunday Apr 4 |
 | Run 30:00 [3] | |
| |
| warmup and cooldown |
| Orienteering 1:10:27 [4]8.54 km (8:15 / km) +315m 6:58 / km | |
| ahr:149 max:158 spiked:13/21c |
| WCOC day 2 blue |
| |
|
Blue - Splits |
Saturday Apr 3 |
| Run 30:00 [1] | |
| |
| 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 |
| |
|
Blue Day 1 - Splits |
| |
|
Relay A - Splits |
Thursday Apr 1 |
| Weight training 10:00 [2] | |
| |
| chest and shoulders |
| Cross Training 30:00 [4] | |
| |
| 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] | |
| |
| level 5 hills on treadmill |
| Weight training 15:00 [2] | |
| |
| Arms |
Wednesday Mar 31 |
| Rowing Machine 30:00 [4]7.51 km (4:00 / km) | |
| |
| 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) | |
| |
| level 5 hills on treadmill as cooldown. |
| Weight training 15:00 [2] | |
| |
| Shoulders |
Tuesday Mar 30 |
| Weight training 25:00 [3] | |
| |
| Mostly upper body with abs. No legs as my right, middle outer hamstring is still tight from Sunday. |
| Cross Training 30:00 [3] | |
| |
| 417 calories, level 8, backwards/forwards. Felt really beat. |
| Run 20:00 [2]2.0 mi (10:00 / mi) | |
| |
| level 7 hills on treadmill |