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Training Log Archive: xm980

In the 7 days ending Jan 30, 2016:

activity # timemileskm+m
  O-MEET2 3:11:00 6.0 9.6621 /21c100%
  Weight room2 2:00:00
  Road Running1 1:22:00 6.0(13:40) 9.66(8:30)
  Total5 6:33:00 12.0 19.3121 /21c100%
averages - sleep:6.3

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Saturday Jan 30, 2016 #

10 AM

O-MEET race (Hills and thorns) 2:56:00 [5] *** 6.0 mi (29:20 / mi)
spiked:21/21c slept:6.0 shoes: Salomon Spikecross

Hills and thorns, Need to remember to save my stick number until I get around to buying my own.

Anyway, the good things;

Found all the controls in the time limit.

The bad things;

The long travers, particularly between 10 and 11 cost me at least 20 minutes, I made a huge mistake. I got to 10 no problem but it was down a rocky hill, I hit it and somehow convinced myself it would be better to go along the road to catch a trail I knew skirted around the hill and would drop me on to the road. The route was longer, too long and for some reason I thought it would be easier to catch the trail behind the stable and follow it around, why? I have no idea, in my head that was the path of least resistance. Terrible choice, wasted so much time it really killed my result.

Lessons learned, shortest path first, always.

Read the map, even if I have been there and think I know where I am going, really look at it and make sure I understand the terrain.

Spike shoes, in some sense they are fantastic, going from 17 to 18 I was able to move right up the hill even though it was loose and eroded. on the other hand on rocks the spikes are like walking on ball bearings, on paved surfaces the pikes drive into the bottom of my feet. Leaving 18 I slipped when I stepped on a pile of leaves hiding a large rock outcrop. I'm pretty sure the club frowns on members plunging to their deaths during events so I will try to avoid that in the future.

Friday Jan 29, 2016 #

Note
slept:6.5

Prep for tomorrows O meet.

Thursday Jan 28, 2016 #

Weight room (010000)

Bench press 3x10@ 95
Lat pulldown 3X10 @ 145
Seated row narrow grip 3X10 100
Seated row wide grip 3X10 100
Ab machine 3x10 @ 100
Romanian deadlift 3x10@ 95
Standing deadlift 3x10@ 95

Cut a little short, gym was crowded, still working on a new workout routine

Weight room 1:00:00 [3]

Wednesday Jan 27, 2016 #

6 PM

Road Running 1:22:00 [3] 6.0 mi (13:40 / mi)
shoes: ASIC GT 2000

simple run, added some distance, a little slower than I would like it to be.

Tuesday Jan 26, 2016 #

Note
(rest day)

got to be careful with this weight training stuff. Pretty sore today.

Monday Jan 25, 2016 #

6 PM

Weight room 1:00:00 [3]

squat 3x10@ 95
sled 3X10 @ 180
Lat pulldown 3X10 @ 145 added 10
Barbell Incline press 3x10 @ 75
Dumbbell press 3x10 @ 40 add ten
Dumbbell fly 3x10 @ 40 add ten
incline Dumbbell press 3x10 @ 40 add ten
incline Dumbbell fly 3x10 @ 40 add ten
shoulder overhead press 3x10 @ 25
Ab machine 3x10 @ 100 added 10
Romanian deadlift 3x10@ 100 added 5

Shoulder press is not improving as I would like. Part of the issue is that I have worked the shoulders some in the prior sets might have to reorganize the work so I can do the shoulder workouts.

I need the shoulder workouts because that has been a weakness in my paddling. Arm fatigue is really a problem after a mile or two and I think it is a shoulder strength issue. Hopefully these workouts will help.

Sunday Jan 24, 2016 #

O-MEET race (Sprint meet) 15:00 [3]
shoes: Xodus 4.0

Sprint meet, slow in the snow, should have worn my spike shoes but I felt like there is a lot of pavement in that park and didn't know how much snow there would be. Things went well otherwise, I need to work on my conditioning as usual but it has slipped some since the weight room is my priority work out right now. That will change when I start to focus more on the endurance workouts in February

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