Training Log Archive: hansoloIn the 7 days ending Mar 23, 2015:
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Monday Mar 23, 2015 #
2 PM
Strength & Conditioning (Lifting - Chest, Tri, Bak) 53:03 [4]
shoes: Nike LunarEclipse2
3 x 15 Low Row @ 110lbs
3 x 15 Tricep Pulldowns @ 35lbs
3 x 15 Shoulder Presses @ 30lbs per
4 x 15 Dumbbell Press @ 45lbs per
3 x 15 Skull Crushers @ 50lbs
3 x 15 Tricep Pulldowns @ 35lbs
3 x 15 Shoulder Presses @ 30lbs per
4 x 15 Dumbbell Press @ 45lbs per
3 x 15 Skull Crushers @ 50lbs
4 PM
Running (Light Run!) 38:33 [3] 4.8 mi (8:02 / mi) +50m 7:47 / mi
shoes: Salomon Men's Speedcross 3
Sunday Mar 22, 2015 #
10 AM
Orienteering race 1:04:50 [4] *** 7.6 mi (8:32 / mi) +130m 8:06 / mi
27c slept:7.0
pt 13 - not well-planned, not well-executed. Better attackpoint next time and maintain contour elevation
pt 17-18 - I oversimplified and it cost me a bit.
Overall, not a bad run but not my best. My first and only excuse will be, a pretty good one, that I was running in Nike Free's with zero grip. My Salamon mud-crawlers were locked in a friend's vehicle (so I thought) and he went off to an early start leaving me with a friend's road shoes. Other than that, I just need to get back in the grove - that rhythm I reached last semester.. The snow trails didn't help.. Anywho, looking forward to Kentucky's Flying Pig, which will give me some redemption!
pt 17-18 - I oversimplified and it cost me a bit.
Overall, not a bad run but not my best. My first and only excuse will be, a pretty good one, that I was running in Nike Free's with zero grip. My Salamon mud-crawlers were locked in a friend's vehicle (so I thought) and he went off to an early start leaving me with a friend's road shoes. Other than that, I just need to get back in the grove - that rhythm I reached last semester.. The snow trails didn't help.. Anywho, looking forward to Kentucky's Flying Pig, which will give me some redemption!
Saturday Mar 21, 2015 #
11 AM
Orienteering race 1:10:00 [4] 7.5 km (9:20 / km) +325m 7:40 / km
shoes: Salomon Men's Speedcross 3
Thursday Mar 19, 2015 #
Note
(rest day)
Restin up for this weekend's races. Maybe a jog tomorrow and some more map time between now and Sat.
Wednesday Mar 18, 2015 #
10 PM
Running 34:38 [3]
shoes: Salomon Men's Speedcross 3
Awesome night run with some highschool XC buddies, last 2min were sub 5:30 for sure
Tuesday Mar 17, 2015 #
11 AM
Strength & Conditioning (Lifting - Chest, Tri) 50:00 [4]
4 x 15 Dumbbell Press with 40lbers
3 x 15 Shoulder Press with 30lbers
3 x 15 Low Row @ 105lbs
3 x 15 Lat Pulldown @ 105lbs
4 x 15 Tricep Pulldown @ 40lbs
3 x 15 Skullcrushers @ 40lbs
Fairly good lift for most exercises (esp Shoulder, and Tri stuff)
3 x 15 Shoulder Press with 30lbers
3 x 15 Low Row @ 105lbs
3 x 15 Lat Pulldown @ 105lbs
4 x 15 Tricep Pulldown @ 40lbs
3 x 15 Skullcrushers @ 40lbs
Fairly good lift for most exercises (esp Shoulder, and Tri stuff)
3 PM
Orienteering 1:10:00 [3] *** 6.0 mi (11:40 / mi) +100m 11:06 / mi
8c shoes: Salomon Men's Speedcross 3
Ran/vetted part of a VOC course with Doug. Tons of fun to check out the Oak Mt terrain which will be the site of the 2020something WOC..