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Training Log Archive: j-man

In the 7 days ending Jun 19, 2004:

activity # timemileskm+m
  Weight training3 1:40:00
  Cross Training3 1:30:00
  Orienteering2 1:19:04 7.6(10:24) 12.23(6:28) 315
  Run5 1:09:00
  Total5 5:38:04 7.6 12.23 315

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Saturday Jun 19, 2004 #

Run 25:00 [2]

Warmup with Vadim

Orienteering 41:49 [5] 5.63 km (7:26 / km) +170m 6:27 / km
ahr:163 max:170

"Orange" course at Ridley. Mass start, with Vadim and I taking the point. Neil Martin was right there, too.

Overall, a nice race. Good focus, hard physical effort, and respectable results for an unpleasant venue. Arguably we slacked a small bit on the last leg or two, but it's all relative. Total effort quite high.

Friday Jun 18, 2004 #

Weight training 30:00 [3]

Mostly legs; some arms and chest.

Cross Training 30:00 [5]
ahr:153 max:163

626 calories, level 12 hills.
Not bad!

Run 7:30 [3]
ahr:145 max:154

Level 11 hills on treadmill @ 6 mph... building strength.

Wednesday Jun 16, 2004 #

Weight training 35:00 [3]

Mostly upper body.

Cross Training 30:00 [4]
ahr:147 max:159

610 calories, level 12 hills.
Felt like I had an extra gear on reserve - I kept the recovery intervals humming.

Run 15:00 [3]
ahr:139 max:149

Level 10 hills on treadmill.

Tuesday Jun 15, 2004 #

Weight training 35:00 [3]

Mostly legs and a little upper body.

Cross Training 30:00 [3]
ahr:137 max:153

561 calories.
Easy level 12.

Run 6:30 [3]
ahr:142 max:150

level 14 hills.
bailed early.

Sunday Jun 13, 2004 #

Run 15:00 [2]

Warmup, cooldown

Orienteering 37:15 [5] 6.6 km (5:39 / km) +145m 5:05 / km
ahr:161 max:179

Mt. Joy red. Close to perfect - and ran hard.

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