Training Archive: caseARIn the 7 days ending 2010-02-06:
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Cycling (road) 2:16:15 [3] 37.7 mi (3:37 / mi) +1500ft 3:29 / mi
ahr:155 max:187 slept:8.5 weight:187.6lbs shoes: Pearl Izumi Attack MTB
Nice day for a ride. I chose to ride the long way to COC's orienteering race at Fire Mt. May have been a bit too much for me this early in the training year.
Orienteering race (fire mt) 1:31:18 [4] ** 7.5 mi (12:10 / mi) +1200ft 10:34 / mi
ahr:168 max:186 shoes: Brooks Cascadia 4
Ran course 7 at the COC event today. Only a few minutes behind Hayes, so that isn't so bad. Had only a few hiccops which really did me in.
With the exception of biking 40 miles to the event and then choosing the thickest patch of blackberries to run through from 4-5, and then getting mixed up on my location at 15&16, my race went really well. I lost about 15 minutes looking for 15. Frustrating as most of the other controls were somewhat simpler
Cycling (road) 42:30 [2] 9.5 mi (4:28 / mi)
weight:187.5lbs shoes: Pearl Izumi Attack MTB
Rode around town with Raely behind me. Not too intense, just a chance to spin the legs a bit and try out my new fenders.
Note
slept:7.25 weight:186.6lbs
Went to bed way too late.
Note
slept:8.1 weight:187.4lbs (rest day)
Running (road) 44:20 [3] 5.5 mi (8:04 / mi) +325ft 7:38 / mi
ahr:153 max:180 slept:8.2 weight:187.5lbs shoes: BA8
Run with Chris.
Weight Lifting 1:00:00 [3]
slept:7.0 weight:187lbs
out & down push ups (3x25) - skater squats (3x15)
assisted pull ups (3x12) - X Jumps (3x12)
DB curl & press (3x12) - sball leg curls(3x15)
mt climber push ups (3x20) - lat. step ups (3x12)
ABS
STRETCH
Running (road) 27:50 [3] 3.6 mi (7:44 / mi)
slept:8.0 weight:188lbs shoes: BA8
Ran the Trident loop with Teva. Nice calm overcast moring here in Anacortes.
Stretch 10:00 [0]
Cycling (road) 1:05:45 [3] 16.6 mi (3:58 / mi) +175ft 3:55 / mi
ahr:137 max:165 shoes: Specialized MTB
Road ride with Annalisa, Janie and Raely in tow. I can feel myself getting stronger pulling Raely behind me... looking forward to going single and seeing the actual change, if any?