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Training Log Archive: j-man

In the 7 days ending May 31, 2005:

activity # timemileskm+m
  Run5 2:21:00 3.0 4.83
  Orienteering2 2:09:27 9.76(13:16) 15.7(8:15) 700
  Bike2 1:00:00 10.8 17.38
  Cross Training1 30:00
  Rowing Machine1 30:00 4.57(6:34) 7.36(4:05)
  Weight training1 28:00
  Map hike1 20:00
  Total7 7:18:27 28.13 45.27 700

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Tuesday May 31, 2005 #

Run 30:00 [2]

Monday May 30, 2005 #

Run warm up/down 30:00 [2] 3.0 mi (10:00 / mi)

Orienteering race 12:12 [4] **** 2.0 km (6:06 / km) +75m 5:08 / km

Sprint 1

Orienteering race 13:53 [4] **** 2.1 km (6:37 / km) +75m 5:37 / km

Sprint 2

Map hike 20:00 [1]

Looking for beavers at Stuckey with Dasha. Found some frogs and a large unmapped boulder.

Sunday May 29, 2005 #

Run 10:00 [1]

warmup

Orienteering race 1:43:22 [4] **** 11.6 km (8:55 / km) +550m 7:12 / km

Stuckey Pond Blue
Pretty clean run. Took some safe routes and sloppy/slow throught the 4 short controls in middle, but generally quite good. Slowed down in appropriate (I think) sections.

Saturday May 28, 2005 #

Run 30:00 [2]

50% grass

Friday May 27, 2005 #

Rowing Machine 30:00 [3] 7.36 km (4:05 / km)
ahr:143 max:158

7362 meters
This is actually not bad, but again, I didn't intend it to be a hard effort.
First 17 minutes or so were really kept at 20 spm. The next 2 or so crept up to 22-23, and the 11-10 minute at 23.
Then, for last 10, decided to go aerobic at 28-30 spm. Splits came down to 157-158.

Bike 30:00 [2] 10.8 mi (2:47 / mi)
max:138

level 12 hills on old school machine.
250 calories

Thursday May 26, 2005 #

Weight training 28:00 [2]

Cross Training 30:00 [3]
max:158

level 12 hills
598 calories

Took it easy for first 20 minutes and then decided to push it in last 10. I had not intended to make a go at 600.

Bike 30:00 [3]
max:157

level 7 hills
269 calories

Last complete off day April 22; last non-running day May 6

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