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Training Log Archive: Stryder

In the 7 days ending Feb 28, 2009:

activity # timemileskm+ft
  Conditioning5 3:15:46 19.83(9:52) 31.91(6:08) 78
  Weightlifting3 1:10:00
  Orienteering1 47:56 3.04(15:45) 4.9(9:47) 3188 /10c80%
  Total7 5:13:42 22.87 36.81 3968 /10c80%
averages - sleep:8.1 rhr:42 weight:186.6lbs

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Saturday Feb 28, 2009 #

Event: OCIN TROL 10 - Sharon Woods
 

Orienteering race (Sharon Woods) 47:56 [4] *** 4.9 km (9:47 / km) +318ft 8:54 / km
ahr:143 max:159 spiked:8/10c rhr:42 slept:7.0 weight:186lbs shoes: Inov-8 330 O

4.9k was the actual race distance, my GPS dropped off at control 9, so I had some variance in my actual distance. It was a good running course, Gerald beat beat me by almost two minutes. Notably, Mike and Tom S. were absent. But it was a fun run, although a little chilly.

Green - Splits

Friday Feb 27, 2009 #

Conditioning (Home) 31:17 [3] 4.89 km (6:24 / km) +8ft 6:23 / km
ahr:115 max:130 rhr:42 slept:7.0 weight:186lbs shoes: Inov-8 Flyroc 310

A soggy mess! I guess it rained more than I thought.

Thursday Feb 26, 2009 #

Weightlifting (Home) 35:00 [3]
slept:7.0 weight:187lbs (rest day)

Typical weights/back PT: (all exercises on the physio ball unless noted)

2 x 20 crunches
2 x 15 twisting crunches
2 x 15 sitting opposite arm and leg raise (overhead raise)
1 set @ 8 lb. dumbbells
1 set @ 10 lb. dumbbells
2 x 15 prone back row on the ball
1 set @ 12 lb. dumbbells
1 set @ 15 lb. dumbbells
2 x 15 prone opposite arm and leg raise (3 lb. dumbbells)
2 x 15 prone bilateral arm raise (no weights)
2 x 15 hip extension bridging with feet on the ball

1 x 10 alternating dumbbell flyes (while bridging on the ball), going into immediate 10 x alternating overhead dumbbell extensions, and immediately going into 10 x alternating dumbbell bench press (two sets total; 1 set 12 lb. dumbbells, 1 set 15 lb. dumbbells)

Single leg balance on a balance pillow, moving a 5 lb. dumbbell in a variety of planes). 1 minute count, each leg.

3 x 5 Alternating deep lunges with my forward leg landing on a balance pillow (holding until stable)

2 x 20 (ea. leg) standing leg extensions


Wednesday Feb 25, 2009 #

Conditioning (Lower Springboro) 46:03 [3] 8.27 km (5:34 / km) +37ft 5:32 / km
ahr:118 max:131 slept:7.0 weight:187lbs shoes: Brooks Axiom

Second MAF test 2 (3 miles; 24:25 w/ HR below 128 bpm). This is about 1 minute faster than last month.

Conditioning warm up/down (Home) 15:00 [2] 1.75 km (8:34 / km) +10ft 8:30 / km
ahr:103 max:121 shoes: Barefoot

C • Barefoot running 3

Weightlifting (Home) 10:00 [3]

(Lower body) Lunges on a balance pillow, one-legged balance on a balance pillow, standing leg extensions with a weight cord

Tuesday Feb 24, 2009 #

Conditioning (Home/fields) 32:22 [3] 5.0 km (6:28 / km)
ahr:117 max:129 slept:7.5 weight:188lbs shoes: Inov-8 Flyroc 310

w/Heidi

Monday Feb 23, 2009 #

Conditioning (Lower Springboro) 47:54 [3] 8.3 km (5:46 / km) +23ft 5:45 / km
ahr:114 max:127 slept:7.0 weight:186lbs shoes: Brooks Axiom

Sunday Feb 22, 2009 #

Weightlifting (Home) 25:00 [2]
slept:7.0 weight:186.5lbs

Conditioning (Home/fields) 23:10 [3] 3.7 km (6:16 / km)
ahr:114 max:126 slept:7.0 weight:186.5lbs shoes: Inov-8 Flyroc 310

w/Heidi, sore and tired from the race yesterday

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