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Training Log Archive: Stryder

In the 7 days ending Jun 18, 2009:

	activity	#	time	miles		km		+ft
	Conditioning	4	3:03:37	18.15	(10:07)	29.21	(6:17)	238
	Sport/Activities	1	1:07:00	3.23	(20:44)	5.2	(12:53)
	Orienteering	1	52:39	4.95	(10:39)	7.96	(6:37)	57	24 /	24c	100%
	Weightlifting	1	30:00
	Total	5	5:33:16	26.33		42.37		295	24 /	24c	100%
averages - sleep:10 rhr:40 weight:183.5lbs

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Thursday Jun 18, 2009 #

Event: OCIN FAST-O #4

Orienteering warm up/down (Miami University) 20:18 [1] 1.93 km (10:31 / km)
slept:8.0 weight:182.4lbs shoes: Inov-8 Flyroc 310

Shadowed Morgan who decided to walk the last three controls after she fell over a chain fence in front of Jon R. Not really the warm up I was hoping for:(

Orienteering race (Miami University) 11:10 [4] *** 2.25 km (4:58 / km) +30ft 4:52 / km
spiked:10/10c weight:182.4lbs shoes: Inov-8 Flyroc 310

Ran the first sprint as a warm up by memory after shadowing Morgan. Distance is gps distance.

Orienteering (Miami University) 21:11 [5] *** 3.78 km (5:36 / km) +27ft 5:33 / km
spiked:14/14c weight:182.4lbs shoes: Inov-8 Flyroc 310

Second sprint, gps distance. Unfortunately because Morgan took her time, I ran the second sprint right after the first and struggled to maintain my speed where I wanted. No real technical errors, but I struggled to see the details on the map in fading light among the trees and buildings. I beat Heidi only by 30 sec...

Course 1 - Splits

Course 2 - Splits

Wednesday Jun 17, 2009 #

Conditioning (Hathaway/Utica) 1:07:06 [3] 10.54 km (6:22 / km) +97ft 6:17 / km
slept:7.0 weight:182lbs shoes: Mizuno Wave Rider 12

weighed after my run, very hot and very slow. I was most interested in the process today...or the journey. MY legs are suspect for tomorrow's sprints. Oh well, it will be fun.

Tuesday Jun 16, 2009 #

Conditioning (Home/fields) 33:45 [3] 5.0 km (6:45 / km)
slept:5.0 shoes: Inov-8 Flyroc 310

Monday Jun 15, 2009 #

Conditioning (Home/fields) 20:00 [3] 3.25 km (6:09 / km) +20ft 6:06 / km
ahr:118 max:129 slept:8.0 weight:184.5lbs shoes: Inov-8 Flyroc 310

Pre-soccer warm up

Sport/Activities (Open Field) 1:07:00 [4] 5.2 km (12:53 / km)
ahr:131 max:157 slept:8.0 weight:184lbs shoes: Mizuno Wave Rider 12

High School open field, three games of 5v5/6v6

Sunday Jun 14, 2009 #

Note
(rest day)

Saturday Jun 13, 2009 #

Weightlifting (Home) 30:00 [3]
rhr:40 slept:8.0 weight:185lbs

Conditioning long (Hathaway/Utica) 1:02:46 [3] 10.42 km (6:01 / km) +121ft 5:55 / km
rhr:40 slept:8.0 weight:185lbs shoes: Mizuno Wave Rider 12

w/Heidi

Friday Jun 12, 2009 #

Note
slept:8.0 weight:184lbs (rest day)

Office cookout at the house. Worked on my sermon for Sunday evening in the morning, and then mowed the rest of the day, getting ready for our office party.

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