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Training Log Archive: Stryder

In the 7 days ending Feb 8, 2009:

activity # timemileskm+ft
  Conditioning5 3:14:06 17.91(10:50) 28.83(6:44) 193
  Orienteering1 1:46:43 5.57(19:09) 8.97(11:54) 8546 /20c30%
  Weightlifting1 20:00
  Total5 5:20:49 23.49 37.8 10476 /20c30%
averages - sleep:12.6 rhr:42 weight:187.6lbs

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Sunday Feb 8, 2009 #

Note
rhr:45 slept:6.0 weight:189lbs (rest day)

Not recovered from yesterdays race, so my work out was to take an afternoon nap...very hard work indeed!

Saturday Feb 7, 2009 #

Event: OCIN TROL 7 - Location Middle Creek Park
 

Orienteering race (Middle Creek Park) 1:46:43 [4] *** 8.97 km (11:54 / km) +854ft 10:23 / km
ahr:135 max:151 spiked:6/20c rhr:41 slept:7.5 weight:186.6lbs shoes: Inov-8 330 O

Very physical O, actual race distance was 6.7k. Mike Minium beat me by 5-6 minutes, and I edged out Dan Mattingly by 2 seconds. Good work out, I only wish I could have run more, but my heart rate was still up pretty good thanks to the snow and climb. When I looked at the map after my run, I did notice one choice where I could have chose a better route ...otherwise, no major errors, just slow conditions.

Conditioning warm up/down (Middle Creek Park) 15:24 [2] 1.93 km (7:59 / km) +43ft 7:43 / km
ahr:110 max:124 slept:7.5 weight:186.6lbs shoes: Inov-8 330 O

Cool down

Red - Splits

Friday Feb 6, 2009 #

Conditioning (Home) 21:05 [3] 3.2 km (6:35 / km)
ahr:99 max:111 rhr:41 slept:8.5 weight:188lbs shoes: Brooks Axiom

Easy warm up...orienteering tomorrow.

Weightlifting (Back/core/upper body) 20:00 [3]
rhr:41 slept:8.5 weight:188lbs

Typical weights/back/core PT. It would be nice to be able to lift more days, and even do more leg workouts, but with limited time running is more fun and definitely a higher priority

Conditioning (Home) 21:00 [3] 3.2 km (6:34 / km)
ahr:103 max:110 rhr:41 slept:8.5 weight:188lbs shoes: Brooks Axiom

Easy cool down.

Thursday Feb 5, 2009 #

Conditioning (Hathaway) 48:25 [3] 8.29 km (5:50 / km) +117ft 5:43 / km
ahr:114 max:130 slept:6.5 weight:188lbs shoes: Brooks Axiom

Hilly, cold road run.

Wednesday Feb 4, 2009 #

Conditioning (Home) 20:00 [3] 3.11 km (6:26 / km)
ahr:103 max:130 rhr:41 slept:6.0 weight:187lbs shoes: Brooks Axiom

Warm up before snowshoeing. Trying to get in as much running on a typically longer trail workout, but due to the snowy conditions, and longer work than expected and then church on the other end...oh well, it is what it is.

Conditioning (Home/fields) 25:00 [3] 3.28 km (7:37 / km) +16ft 7:34 / km
ahr:119 max:129 rhr:41 slept:6.0 weight:187lbs shoes: Brooks Cascadia 3

Resting HR was not taken in the morning, but right before my run. Ran with Heidi.

Conditioning (Home) 11:00 [3] 1.72 km (6:24 / km)
ahr:111 max:118 rhr:41 slept:6.0 weight:187lbs shoes: Brooks Axiom

Cool down

Tuesday Feb 3, 2009 #

Conditioning (Home) 32:12 [3] 4.1 km (7:51 / km) +16ft 7:48 / km
ahr:118 max:132 slept:8.0 weight:188lbs shoes: Brooks Cascadia 3

Some new snow, no time for any more training, because I have a meeting tonight at church which will last very late. With soccer training, we all went in different directions. I ran with Heidi.

Monday Feb 2, 2009 #

Note
slept:9.0 (rest day)

Kids were off school today for a teacher in service day, so I was able to sleep in. I am pretty tired mentally and physically. Having to make make difficult decisions for work is probably not helping the stress. My foot is tender from running pretty briskly on the road yesterday.

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