Training Log Archive: irihardingIn the 7 days ending Dec 11, 2011:
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Sunday Dec 11, 2011 #
8 AM
Orienteering race 2:27:50 *** 17.0 km (8:42 / km) +479m 7:37 / km
ahr:158 max:172 spiked:31/32c shoes: Salomon wings black
Possum Trot XV - Shawnee Mission - beautiful day coldish misty to start but warmed up to about 45 deg . Long out and back for 1st control ran just behind lead pack,. Good run but feeling some pain, and cramping by about control 20 . Map was very easy to read and stayed in good contact the whole race. Bobble on #4 but otherwise pretty clean . 11th place. actual distance 19.441 course ~ 17
Saturday Dec 10, 2011 #
Event: Possum Trot Weekend
1 PM
Orienteering race 24:39 4.09 km (6:02 / km) +103m 5:21 / km
ahr:166 max:178
OK Champs sprint at KU Lawrence. a pretty good run ... clean made a few little less than optimal route choices. didn't push it too hard on the AT
4th place in the M40+ , would have been 4th in M40- also
4th place in the M40+ , would have been 4th in M40- also
Friday Dec 9, 2011 #
2 PM
Swimming 22:00 [3] 1.0 km (22:00 / km)
weight:150.9lbs
Thursday Dec 8, 2011 #
4 PM
Gym workout (wts etc) 45:00 [3]
ahr:110 max:120
elliptical 15 min bike 18 min weights etc 12
5 PM
Swimming 26:00 [3] 1.2 km (21:40 / km)
weight:149.9lbs