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Training Log Archive: j-man

In the 7 days ending Oct 20, 2007:

activity # timemileskm+m
  Run4 2:15:07 7.9 12.71
  Map Hike/Run1 1:25:00 7.0(12:09) 11.27(7:33)
  Orienteering1 1:12:30 5.03(14:24) 8.1(8:57) 340
  Rowing Machine1 39:54 6.21(6:25) 10.0(3:59)
  Cross Training1 30:00
  Total7 6:02:31 26.15 42.08 340

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Saturday Oct 20, 2007 #

Map Hike/Run 1:25:00 [1] *** 7.0 mi (12:09 / mi)
shoes: Lop

Ridley scouting. Nice day. This is total time, but not all was running (some was writing, streamering...)

Friday Oct 19, 2007 #

Rowing Machine 39:54 intensity: (25:00 @3) + (14:54 @4) 10.0 km (3:59 / km)

Two steps forward and one back?

Legs still dead. Intended to take it easy--and did at first. But, tried to get a better showing. Brought the splits down to 1:59 or so for last 5000.

Thursday Oct 18, 2007 #

Run 30:00 [2] 3.5 mi (8:34 / mi)
shoes: 9 2007 Saucony

More crap. Started the run at 10:45.

Wednesday Oct 17, 2007 #

Run 30:00 [2]
shoes: 9 2007 Saucony

crap

Tuesday Oct 16, 2007 #

Run warm up/down 16:00 [2] 1.6 mi (10:00 / mi)
shoes: 9 2007 Adidas

Ran down to the hill with Sandy

Run 33:00 intensity: (16:30 @2) + (8:15 @3) + (8:15 @4)
shoes: 9 2007 Adidas

TNT. Hills again.

Sick and tired from the weekend. Decided to do these at cruise pace but the last two were harder (and faster) than intended.

409 (66)/408 (50)
405 (67)/418 (11)
404 (04)/408 (24)
359 (27)/403 (11)

Run warm up/down 16:07 [2] 1.6 mi (10:04 / mi)
shoes: 9 2007 Adidas

Cooldown back up to Sandy's, with Dasha.

Monday Oct 15, 2007 #

Cross Training 30:00 [3]

439 calories
Level 6 cross training.

Sunday Oct 14, 2007 #

Run warm up/down 10:00 [2] 1.2 mi (8:20 / mi)
shoes: May 2007 Integrators

warmup.

Orienteering race 1:12:30 [4] **** 8.1 km (8:57 / km) +340m 7:24 / km
shoes: May 2007 Integrators

BAOC Boggs Mountain 2007, Day 2 Blue.

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