Training Log Archive: YouRNotHereIn the 7 days ending Feb 11, 2007:
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Sunday Feb 11, 2007 #
Orienteering race 26:23 [4] *** 2.7 km (9:46 / km)
QOC Lake Fairfax Park meet. First, ran the short sprint with my wife. It was a great sprint course. Weather was great, too. Temp in mid 30s, sunny with light breeze. We did not use the ePunch, just the traditional punch card. I would find the control and my partner was following me with the card.
Orienteering 26:54 [5] *** 3.4 km (7:55 / km)
Did the QOC Lake Fairfax Park medium sprint on my own after the short sprint. One error on control 3, which was right on the path, but I went off the path, missed 3, found control 4 and then went back. This led to a great split time for control 4! I think this time will have me in the middle of the pack. I see from the times that I have a lot of work to do to get into upper echelon of the sprint finish times.
Saturday Feb 10, 2007 #
Trail Running 51:00 [4] 5.5 mi (9:16 / mi)
Great run at MPEA. Temperature around 25F. It was cold and windy when I started and I kept my jacket on. That was a mistake because then I got too hot plus the jacket was heavy.
Friday Feb 9, 2007 #
Core 18:00 [3]
Morning abdominal workout and stretching.
Cycling 26:00 [3] 7.0 mi (3:43 / mi)
Bike to work. Cold and sunny again. Also, a little windy, but it was with me for part of the way.
Cycling 38:00 [3] 8.0 mi (4:45 / mi)
Bike home. I'm so lucky I can commute by bike!
Thursday Feb 8, 2007 #
Core 18:00 [3]
Morning abdominal workout followed by some yoga stretches.
Cycling 30:00 [3] 7.0 mi (4:17 / mi)
Bike to work. The ride took a few minutes longer than usual this morning because some of the trails were still snow covered. The tires were getting good traction, but I am not used to riding in those conditions so had to slow down. Temperature was around 17F when I left but sunny and no wind.
Cycling 39:00 [3] 8.0 mi (4:52 / mi)
Bike home from work. Temp about 25F no wind. Very nice ride. Some women asked me to stop riding until she could round up her dog so it would not not chase me. I think it's the same dog who has chased me a few times at this particular spot on my route. I guess she is afraid the dog will chase me and never come back. I just kept riding. The dog is her problem and she should have it on a leash.
Weights 1:00:00 [4]
Very intense upper body workout tonight. I did several new exercises and tried not to rest much.
Wednesday Feb 7, 2007 #
Cardio 35:00 [4]
PreCor treadmill Cross County program. This workout is getting too easy. I like the CyBex bike better but that gym is across town and not as convenient for a lunch hour workout.
Yoga 45:00 [2]
It's Wednesday night yoga with my better half.
Tuesday Feb 6, 2007 #
Core 18:00 [3]
Morning abs and stretching.
Cycling 28:00 [4] 7.0 mi (4:00 / mi)
Bike into work. Sunny but very cold. 8 degrees when I left. I stayed warm enough. Will warm up to 28F this afternoon which should feel like a heat wave in comparison.
Cycling 38:00 [3] 8.0 mi (4:45 / mi)
Bike home from work. Temp about 22F light wind. Good ride.
Weights 45:00 [3]
Legs and back weight training at the gym. Squats, Lunges, Hamstring Curls, Cleans, Abductor & Adductor.
Monday Feb 5, 2007 #
Core 18:00 [3]
Morning abdominal workout and stretching.
Weights 1:10:00 [3]
Upper body weight training. Incline DB bench press, DB bench press, bicep curls, rows, dips, shoulder press, lateral raises, bench press, cable flies.