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Training Log Archive: Stryder

In the 7 days ending Jul 9, 2009:

	activity	#	time	miles		km		+ft
	Conditioning	6	3:16:40	19.44	(10:07)	31.28	(6:17)	283
	Orienteering	1	1:07:40	5.31	(12:44)	8.55	(7:55)	261	27 /	30c	90%
	Sport/Activities	1	50:45	2.64	(19:13)	4.25	(11:56)
	Weightlifting	2	40:00
	Total	6	5:55:05	27.39		44.08		544	27 /	30c	90%
averages - sleep:13.8 weight:185lbs

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Thursday Jul 9, 2009 #

Event: OCIN FAST-O #7 - Miami Univ - Middletown Campus

Orienteering warm up/down (MUM) 27:36 [3] *** 2.29 km (12:03 / km) +100ft 11:18 / km
ahr:96 max:117 spiked:9/9c slept:8.0 weight:185lbs shoes: Inov-8 Flyroc 310

Shadowed Jameson and his friend. Did a fair amount of walking...

Orienteering race (MUM) 26:16 [5] *** 3.83 km (6:51 / km) +97ft 6:36 / km
ahr:148 max:157 spiked:9/12c slept:8.0 weight:185lbs shoes: Inov-8 Flyroc 310

Made a pretty good error from #1-2 trying to cut off a pretty good trail bend. I had already committed, but it was green and the 1:4,000 scale caused me to over-shoot the control and I had to backtrack. I lost some time at #11 also, by misjudging the entry point into the woods.

Conditioning warm up/down (MUM) 14:28 [2] 1.6 km (9:02 / km) +83ft 8:23 / km
ahr:112 max:147 shoes: Inov-8 Flyroc 310

Cool down. I thought I was done for the night...

Orienteering race (MUM Course 1) 13:48 [5] *** 2.43 km (5:41 / km) +64ft 5:28 / km
ahr:146 max:168 spiked:9/9c slept:8.0 weight:185lbs shoes: Inov-8 Flyroc 310

Heidi convinced me to run , for another workout. She followed and I ended up winning. I still help back a little for her, since she has been having some hamstring soreness, maybe because of her medicine.

Conditioning warm up/down (MUM) 7:08 [1] 0.49 km (14:33 / km) +34ft 13:10 / km
ahr:93 max:119 shoes: Inov-8 Flyroc 310

Course 1 - Splits

Course 2 - Splits

Wednesday Jul 8, 2009 #

Conditioning (Home/Green's field) 21:27 [3] 3.24 km (6:37 / km)
slept:7.0 shoes: Inov-8 Flyroc 310

Tuesday Jul 7, 2009 #

Conditioning (Utica/Hathaway) 1:03:02 [3] 10.56 km (5:58 / km) +136ft 5:51 / km
ahr:122 max:136 slept:8.0 weight:183lbs shoes: Mizuno Wave Rider 12

Monday Jul 6, 2009 #

Conditioning (Home/Green's field) 20:04 [3] 3.27 km (6:08 / km)
slept:9.0 weight:186lbs shoes: Inov-8 Flyroc 310

Very sore groin muscles on both legs...still tired from the race

Weightlifting (Home) 20:00 [3]

Sport/Activities (DCHS) 50:45 [3] 4.25 km (11:56 / km)
ahr:123 max:149 slept:9.0 weight:186lbs shoes: Adidas Copa Mundial Turf

Open Field, I kept it pretty safe and easy, due to being tired and vulnerable to injury...past experience.

Sunday Jul 5, 2009 #

Note
(rest day)

Saturday Jul 4, 2009 #

Conditioning warm up/down (Americana 5k) 15:00 [3] 2.29 km (6:33 / km)
ahr:113 max:136 slept:6.0 shoes: Mizuno Wave Rider 12

Conditioning race (Americana 5k) 21:25 [5] 5.0 km (4:17 / km)
ahr:153 max:160 slept:6.0 shoes: Mizuno Wave Rider 12

My time could be worse since I ran an O sprint Thursday, and my only speed work has been soccer and orienteering sprints. I am within 5-10 sec. of my 5k times over the past three years. Finished 19th out of 93 in my age group. Last year I finished 9/75, so there were more and stronger runners this year.

Conditioning warm up/down (Americana 5k) 12:43 [2] 1.62 km (7:51 / km)
ahr:120 max:135 slept:6.0 shoes: Mizuno Wave Rider 12

Jogged back to encourage Morgan to finish strong. Heidi feel on her sword and ran with Morgan. Morgan had an upset stomach and walked a lot of the last mile. I found them with about 800-1,000m to the finish.

Friday Jul 3, 2009 #

Conditioning (Home/Green's field) 21:23 [3] 3.21 km (6:40 / km) +30ft 6:34 / km
slept:8.0 weight:185lbs shoes: Inov-8 Flyroc 310

Weightlifting (Home) 20:00 [3]

No leg work

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