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Training Log Archive: mikeminium

In the 7 days ending Jan 22, 2007:

	activity	#	time	miles		km		+m
	orienteering	2	2:45:12	10.19	(16:13)	16.4	(10:04)		39c
	walking	2	2:00:00	3.0		4.83
	road running	2	1:31:49	10.7	(8:35)	17.22	(5:20)
	weights / strength	3	1:30:00
	bicycling - stationary	2	44:55	13.6	(3:18)	21.89	(2:03)
	miscellaneous	2	40:00	2.61		4.2
	trail running	2	12:39	1.25	(10:08)	2.01	(6:18)
	Total	5	9:24:35	41.35		66.54			39c
averages - weight:161lbs

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Monday Jan 22, 2007 #

trail running warm up/down 1:49 [3] 0.4 km (4:32 / km)
weight:161lbs shoes: Jalas hi-top O' shoes

warm-up prior to re-running Bill Swift's Freezer O' Green Course at Miami Univ. Natural Areas.

orienteering 58:12 [3] ** 5.1 km (11:25 / km)
15c shoes: Jalas hi-top O' shoes

Re-ran Bill Swift's green course from the Dec 30, 2006 Freezer O' at Miami Univ. Natural Areas. There was about 3 inches of wet, melting snow, so conditions were pretty slippery. I was about 8 mins slower than my original time running the course on Dec. 30.

Green - Splits

Sunday Jan 21, 2007 #

weights / strength (snow removal) 30:00 [3]

I spent about 2 - 2.5 hours clearing the driveway of 7-10 cm (3-4 inches) of snow. I'm conservatively counting 30 mins as weight/strength and 30 mins as walking.

walking (snow removal) 30:00 [2]

Saturday Jan 20, 2007 #

orienteering race 1:47:00 [3] ** 11.3 km (9:28 / km)
24c shoes: Icebugs

MVOC "Long Cold O' Meet" at George Rogers Clark S.P. and adjacent private lands, Springfield, OH. A score course with a 4 hour time limit, I found all controls in less than half that time. A 1:10,000 orienteering map with some technical areas, but also a lot of fields and a fair amount of road and field running. Although temperatures barely broke freezing, the fields were starting to thaw in the bright sunshine, making for a little muddy, but not extremely bad crossings. Distance is my control sequence, straight-line, including necessary shortest-line routes around out-of-bounds areas. A surprising number of neighboring land owners had been generous in allowing their farms and woods to be crossed and there were even a couple approved corridors through backyards connecting residential streets. 1st place solo male masters.

Friday Jan 19, 2007 #

Note
(rest day)

Felt tired & decided that it would be best to rest up for the long score-O course on Saturday.

Thursday Jan 18, 2007 #

Note
(rest day)

travel day, hoped to get in a little walking in the airports, but didn't even do much of that.

Wednesday Jan 17, 2007 #

miscellaneous (pickleball) 20:00 [2]
shoes: O T Blaze III

probably more like 30 minutes.

road running 51:06 [3] 6.0 mi (8:31 / mi)
shoes: O T Blaze III

bicycling - stationary 20:00 [3] 6.0 mi (3:20 / mi)

a little slower pace than normal for the first couple miles, the fairly fast (for me) runs today and yesterday took a little out of my legs.

weights / strength 25:00 [3]

declining reps, various

miscellaneous (rowing machine) 10:00 [3] 2.1 km (4:46 / km)

Tuesday Jan 16, 2007 #

walking 1:30:00 [1] 3.0 mi (30:00 / mi)
shoes: O T Blaze III

Juan Bautista de Anza National Historic Trail (fairly flat, sandy underfoot). Tubac Presidio north to Tubac Country Club then back to County Park. distance a rough estimate.

trail running 10:50 [3] 1.0 mi (10:50 / mi)
shoes: O T Blaze III

Anza Trail near Tubac, AZ (Yes, this is the same Anza for which Anza-Borrego SP in California is named).

road running 30:41 [3] 3.8 mi (8:04 / mi)
shoes: O T Blaze III

road running warm up/down 5:07 [2] 0.45 mi (11:22 / mi)
shoes: O T Blaze III

jog to fitness center.

bicycling - stationary 20:10 [3] 6.3 mi (3:12 / mi)

weights / strength 35:00 [3]

bicycling - stationary 4:45 [2] 1.3 mi (3:39 / mi)

easy bicycling while waiting for rowing machine.

miscellaneous (rowing machine) 10:00 [3] 2.1 km (4:46 / km)

road running warm up/down 4:55 [2] 0.45 mi (10:56 / mi)

easy jog returning from fitness center.

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