Training Log Archive: j-man

In the 7 days ending Nov 7, 2004:

1:11

0:00

Orienteering 1:11:44 [4] 8.6 km (8:20 / km) +315m 7:03 / km
ahr:154 max:163

White Clay Creek blue.
Really nice course and very good run. Lost maybe 2-2:30 but most controls were perfect and focus pretty good.

Run 40:00 [2] 4.67 mi (8:34 / mi) +149m 7:48 / mi

2%, 7 mph

Weight training 20:00 [3]

upper body

Run 30:00 [3] 3.86 mi (7:46 / mi) +124m 7:04 / mi

2%
first 3 @ 6 mph
next 2 @ 7 mph
final 25 @ 8 mph

Weight training 20:00 [3]

Basics

Run 30:00 [3]

2%, 7 mph

Run 10:00 [3]

1%, 8 mph