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Training Log Archive: Tom O

In the 7 days ending Dec 4, 2011:

activity # timemileskm+m
  Weights3 2:15:00
  Volleyball1 2:00:00
  Orienteering1 1:12:22 4.72(15:19) 7.6(9:31) 25017 /18c94%
  Cycling1 35:00
  Track Run1 34:48 4.5(7:44) 7.24(4:48)
  Road Run1 29:32 4.0(7:23) 6.44(4:35)
  Sit-ups3 23:00
  Miscellaneous2 2:00
  Total6 7:31:42 13.22 21.28 25017 /18c94%

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Sunday Dec 4, 2011 #

Orienteering race 1:12:22 [4] 7.6 km (9:31 / km) +250m 8:11 / km
spiked:17/18c shoes: VJ Integrator 3

Ridley Creek SP - Local event Red course. Excellent course set by Clem - some long route choice legs interspersed with bunches of more technical controls. And almost no puncture wounds - unheard of for Ridley. It felt good to finally do a Red course after running Greens most of the year. Didn't have much speed but was technically clean except for about a 1 min loss on #8 where I got sucked into some deadfall and ended up a little high. Saw Fred Reed intermittently over the second half of the course. He stayed low to 7 and beat me on that leg. I went for the straighter climb route. Perfect late fall day.

Saturday Dec 3, 2011 #

Weights 45:00 [3]

Sit-ups 6:00 [2]

400

Miscellaneous 1:00 [3]

6 chin-ups

Friday Dec 2, 2011 #

Weights 45:00 [3]

Sit-ups 8:00 [2]

600

Miscellaneous 1:00 [3]

5 chin-ups (just to prove to myself I could still do them)

Thursday Dec 1, 2011 #

Track Run 34:48 [3] 4.5 mi (7:44 / mi)
shoes: Brooks Adrenaline GTS 11

TNT Media. Track run in chilly weather. A good crowd tonight and an excellent dinner! Thanks Dasha & Clem!

Wednesday Nov 30, 2011 #

Road Run 29:32 [4] 4.0 mi (7:23 / mi)
shoes: Brooks Adrenaline GTS 11

Lunchtime run. Legs felt good, pushed the pace. Decrepitude be damned!

Volleyball 2:00:00 [1]

Fun games tonight. Played 5 on 4 the first hour, only one stinker of a game. Then had a really competitive 4 on 4 game where I served out. Followed by another fun 3 on 3 which we lost in a close one. My setting is finally starting to come around and I seem to be timing my 1" vertical leap better on hits. No more v-ball till January though :(

Monday Nov 28, 2011 #

Weights 45:00 [3]

Sit-ups 9:00 [2]

700

Cycling 35:00 [2]

At the gym. 330 cals.

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