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Training Log Archive: Stryder

In the 7 days ending Feb 1, 2009:

activity # timemileskm+ft
  Conditioning4 3:34:19 19.47(11:01) 31.33(6:50) 160
  Orienteering1 1:08:28 3.69(18:33) 5.94(11:32) 3288 /11c72%
  Weightlifting3 1:00:00
  Total6 5:42:47 23.16 37.27 4898 /11c72%
averages - sleep:10.2 rhr:41 weight:186.8lbs

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MoTuWeThFrSaSu

Sunday Feb 1, 2009 #

Conditioning (Hathaway/Utica) 1:02:24 [3] 10.7 km (5:50 / km) +133ft 5:43 / km
ahr:117 max:130 slept:6.0 weight:186.6lbs shoes: Brooks Axiom

Warm day, ran in shorts. I tried to keep my HR between 118-128 bpm, but I had to work pretty hard to keep my heart rate high enough. I was pretty tired from yesterday's orienteering, but I will probably have to take the day off tomorrow.

Saturday Jan 31, 2009 #

Event: OCIN TROL 6 - Miami-Whitewater
 

Orienteering race (Miami Whitewater) 1:08:28 [4] *** 5.94 km (11:32 / km) +328ft 10:38 / km
ahr:141 max:157 spiked:8/11c rhr:41 slept:8.5 weight:187lbs shoes: Inov-8 330 O

Very physical course with 6-8" of snow in most places. Breaking the layer of ice about 4" below soft snow did a job on my ankles where I set my own course. I tried to follow tracks wherever possible to help with the ice. Very pretty and comfortable in the woods. I placed third behind hkleaf and dersu. mikeminium did an excellent job setting appropriate course length for the conditions!

Green - Splits

Friday Jan 30, 2009 #

Note
(rest day)

Pretty tired, and no time to train after work. I hope to get in 20 min. of warm up and 20 min. of cool down after orienteering tomorrow.

Thursday Jan 29, 2009 #

Weightlifting 20:00 [3]

Conditioning (Home) 34:40 [3] 5.6 km (6:11 / km)
ahr:108 max:123 rhr:38 slept:8.5 weight:187lbs shoes: Brooks Axiom

Wednesday Jan 28, 2009 #

Weightlifting (Snow shoveling) 20:00 [3]

Shoveling walks, basement steps, I got my HR up pretty good! A good warm up with snow blowing for my running later.

Conditioning warm up/down (Warm up) 20:00 [3] 3.26 km (6:08 / km)
ahr:106 max:118 slept:7.5 weight:186.5lbs shoes: Brooks Axiom

Conditioning (Home/fields) 33:17 [3] 3.26 km (10:13 / km)
ahr:117 max:129 slept:7.5 weight:186.5lbs shoes: Brooks Cascadia 3

Used poles the first mile to set the tracks, and ran without poles the second mile...hard work! With Heidi, very beautiful, but shadowed with our stress about having to lay people off for work...very painful...they are our friends.

Conditioning (Home) 20:17 [3] 3.26 km (6:13 / km)
ahr:105 max:115 slept:7.5 weight:186.5lbs shoes: Brooks Axiom

Plantar fasciitis was tender today, maybe a 3/10 instead of a typical 1 (hardly an injury). Might be the snowshoeing. Yesterday I ran in very flexible shoes.

Tuesday Jan 27, 2009 #

Conditioning (Home) 43:41 [3] 5.25 km (8:19 / km) +28ft 8:15 / km
ahr:112 max:129 rhr:43 slept:7.5 weight:187lbs shoes: Inov-8 Flyroc 310

New snow about 3", Heidi and I pulled out the snowshoes (Red Feather Race #25), for a snowshoe run around the house/fields. Overall pretty mild, but it didn't take long to feel new underused muscles in the lower legs. I tried to keep my HR down below 129, and had to walk 100m or so.

Monday Jan 26, 2009 #

Weightlifting (Upper body/back PT) 20:00 [3]
slept:8.0 weight:187lbs

I thought I should run with a storm coming in, but my body was beat up, and mentally I needed a day off. I decided to take my chances and run tomorrow on the treadmill or run in snowshoes (likely).

Weights are on the light side on the Physio ball along with specific core exercises for my degenerative disk disease. I also did some lunges on the balance pillow, with single leg proprioception exercises.

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