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Training Log Archive: Stryder

In the 7 days ending Jul 19, 2009:

activity # timemileskm+ft
  Conditioning5 3:30:46 20.53(10:16) 33.04(6:23) 871
  Sport/Activities1 30:14 1.47(20:32) 2.37(12:45)
  Orienteering1 28:04 3.15(8:55) 5.07(5:32) 9719 /23c82%
  Weightlifting1 25:00
  Total5 4:54:04 25.15 40.48 96919 /23c82%
averages - sleep:12.9 weight:184.7lbs

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MoTuWeThFrSaSu

Sunday Jul 19, 2009 #

Conditioning (Ironton, MI) 32:43 [3] 5.0 km (6:33 / km) +560ft 5:35 / km
slept:7.0 shoes: Mizuno Wave Rider 12

Easy run with Heidi in the evening, I seem to have some pain with my left knee half way through the run, and it is still tender at night. Planning on running hard tomorrow...we'll see...

Saturday Jul 18, 2009 #

Note
(rest day)

Vacation travel day

Friday Jul 17, 2009 #

Conditioning (Hathaway/Utica) 1:05:46 [3] 6.45 mi (10:12 / mi) +124ft 10:01 / mi
ahr:111 max:125 slept:7.5 weight:184.5lbs shoes: Mizuno Wave Rider 12

Weightlifting (Home) 25:00 [3]

Thursday Jul 16, 2009 #

Event: OCIN FAST-O #8 - Rentschler Forest
 

Conditioning warm up/down (Rentschler Forest) 13:02 [2] 1.6 km (8:09 / km) +6ft 8:06 / km
ahr:100 max:118 slept:8.0 weight:184.5lbs shoes: Inov-8 Flyroc 310

Orienteering race (Rentschler Forest) 15:42 [5] *** 2.62 km (6:00 / km) +59ft 5:48 / km
ahr:148 max:160 spiked:9/12c slept:8.0 weight:184.5lbs shoes: Inov-8 Flyroc 310

I felt like I was having a decent run, and completely missed a sharp dogleg at #11. A simple control, but I completely missed the course in the convoluted mapping. It was a good tempo run.

Conditioning warm up/down (Rentschler Forest) 6:33 [2] 0.8 km (8:11 / km) +39ft 7:37 / km
shoes: Inov-8 Flyroc 310

Orienteering race (Rentschler Forest) 12:22 [5] *** 2.45 km (5:03 / km) +38ft 4:56 / km
ahr:153 max:164 spiked:10/11c slept:8.0 weight:184.5lbs shoes: Inov-8 Flyroc 310

Conditioning warm up/down (Rentschler Forest) 13:02 [2] 1.6 km (8:09 / km) +6ft 8:06 / km
ahr:121 max:158 slept:8.0 weight:184.5lbs shoes: Inov-8 Flyroc 310


Course 1 - Splits

Course 2 - Splits

Wednesday Jul 15, 2009 #

Note
(rest day)

Tuesday Jul 14, 2009 #

Conditioning (Utica/Hathaway) 1:00:07 [3] 10.45 km (5:45 / km) +130ft 5:39 / km
ahr:120 max:147 slept:6.0 weight:185lbs shoes: Mizuno Wave Rider 12

Monday Jul 13, 2009 #

Conditioning (Home/fields) 19:33 [3] 3.21 km (6:05 / km) +6ft 6:04 / km
ahr:114 max:124 slept:6.0 weight:185lbs shoes: Inov-8 Flyroc 310

Sport/Activities (DCHS) 30:14 [3] 2.37 km (12:45 / km)
ahr:107 max:154 slept:6.0 weight:185lbs shoes: Adidas Copa Mundial Turf

I ended up coming late, and it was not very good soccer. Too much screwing around. 3 weeks and the hammer comes down!

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