Sunday Nov 24 |
 | Orienteering 1:44:20 [4] 6.77 km (15:25 / km) +245m 13:03 / km | |
| spiked:9/13c |
| Paugussett Red - 40, clear. Nice for running. Nice course but 1:15000 map and difficult for the old eyes to read. Generally slow run. Bobbled #3 to L going too fast for map reading. Same thing on 4 but went way R took some wandering to finally relocate (could have used the boundary marks which saw but could not see on map (will have to get this done at 1/10 scale). 6 got distracted by Phil B and followed him down wrond trail too soon. Relocated on stone walls and went in ok. 8 had trouble again (was used last year and got stuck in same area S of control. Tried different route this year and still misplaced. Rest ok but slow going thru slash (watched as Sergei blasted past in middle of it, tried to follow but was spent by then.)
Seem to be fighting start of head cold. |
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Red - Splits |
Saturday Nov 23 |
| Weights 40:00 [3] | |
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| Too windy so hit the basement:
10 min windtrainer
3x20x25# bench
3x35# single,double pole |
Thursday Nov 21 |
| Weights 30:00 [4] | |
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| Sr Ctr - 14 min on Nustep in 2 min steps. Slow getting into it but eventually got to lev 8 for 1 min.
Leg curls-3x30x10#
Step hops - 6" step, double hop up and back down from R side 20x, then L side. Repeat do 3 sets. |
Wednesday Nov 20 |
| Road run 43:00 [2] 4.5 mi (9:32 / mi) | |
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| Beaver loop - warm up cool down and jog back down hill. Stiff /slow starting. Slow returning. |
| Road run (2 min drills) 12:00 [4] 2.7 km (4:27 / km) | |
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| Beaver loop hill on Barn Door Hill Rd. Run up hill for 2 minutes flat out, see how far you get. Repeat. 6 times. Sluggish start, then bit further. Last one didn't pace count but focussed on run and got 30 m further. |
Tuesday Nov 19 |
| Trail run 53:00 [2] 5.8 mi (9:08 / mi) | |
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| Purple loop - 40. Pretty dead, struggled to get around so not too fun |
| Weights (wood chipping) 2:00:00 [1] | |
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| Chipping up debri from ice storm plus prunings from the summer. Actually about 5 hrs worth. Dead tonight. |
Monday Nov 18 |
| Hiking 1:15:00 [1] 3.3 mi (22:43 / mi) | |
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| Purple loop from gate. Checked out all down tree limbs/fallen trees from ice storm over weekend. |