Saturday Feb 16 |
 | Orienteering (field work) 1:00:00 [1] ** | |
| slept:9.0 weight:178lbs shoes: Black/Red Free Xtrain |
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| Weightlifting (medium) 30:00 [3] | |
| shoes: Black/Red Free Xtrain |
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| Running hills 15:00 [4] | |
| shoes: Black/Red Free Xtrain |
| 2x3xShort steep hills (jog down between reps and situps between sets) |
Thursday Feb 14 |
| Running tempo (treadmill) 30:00 [4] 4.0 mi (7:30 / mi) | |
| ahr:165 max:181 slept:7.0 weight:174lbs shoes: White NB 205 pair 3 |
| Gradually sped up until HR went above 175 then slow until HR below 165 and so on; got up to 12mph at one point. Wore ankle brace. Ankle was very sore near the beginning then got better as it warmed up. |
| Swimming warm up/down 10:00 [1] | |
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Wednesday Feb 13 |
| Jogging warm up/down 20:00 [1] 1.5 mi (13:19 / mi) | |
| slept:7.0 weight:175lbs shoes: White Waffle Racers |
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| Running (sprints) 15:00 [3] | |
| shoes: White Waffle Racers |
| At indoor track. Ankle was feeling sore, so I knocked off early. |
Tuesday Feb 12 |
| Weightlifting (medium) 20:00 [3] | |
| slept:8.5 weight:175lbs |
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| Jogging warm up/down 30:00 [1] * 3.0 mi (10:00 / mi) | |
| shoes: Black/Red Free Xtrain |
| To and from the gym in freezing rain. |
Sunday Feb 10 |
| Orienteering ((control pickup)) 1:00:00 [1] * | |
| slept:9.5 weight:174lbs shoes: Free Trail pair 2 |
| Picked up 22 controls from the Valentine Hunt. Had help from kingofpain and mikeminium for the rest.
Also thanks to kingofpain who acted as epunch jockey. And thanks to cedarcreek and vmeyer for some long distance consulting work.
Here are the winners for the 4 courses
Bugsy Mike Minium OCIN 22:35
Machine Gun Gerald Yip OCIN 12:57
Scarface Gerald Yip OCIN 22:42
white The Speedys Bond MVOC 34:29 |