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Training Log Archive: iansmith

In the 7 days ending May 1, 2016:

	activity	#	time	miles		km		+m		load
	Orienteering	1	2:20:11	9.94	(14:06)	16.0	(8:46)		30c	58.1
	Biking	1	1:00:00	20.51	(20.5/h)	33.0	(33.0/h)			15.0
	Strength training	1	30:00							15.0
	Running	1	27:00	3.36	(8:03)	5.4	(5:00)			2.7
	Total	3	4:17:11	33.8		54.4			30c	90.8
averages - weight:88kg

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Sunday May 1, 2016 #

Event: NEOC: Breakheart Reservation

11 AM

Orienteering 30:00 [1] 3.0 km (10:00 / km)
shoes: 201510 X-Talon 212

I ran part of the Green course with Xavier, discussing routes and execution.

Orienteering 1:05:11 [3] *** 8.0 km (8:09 / km)
20c shoes: 201510 X-Talon 212

I then ran the red course, sadly losing to Isak by 50s. My execution was poor in places, especially control 14.

Orienteering 45:00 [3] *** 5.0 km (9:00 / km)
10c shoes: 201510 X-Talon 212

Control pickup.

Red - Splits

Wednesday Apr 27, 2016 #

Running 27:00 [1] 5.4 km (5:00 / km)
shoes: 201507 Mizuno Wave Inspire 11

I was out for an easy neighborhood run, but I rolled my right ankle hard about ten minutes in. I walked it off for a bit, then cut the run short and cruised home by a shorter route.

Tuesday Apr 26, 2016 #

Note

Curious conversation:

Ian: I suspect a plot to destroy CSU.
Will: Not immediately but yes that is the general idea

10 PM

Biking 1:00:00 [2] 33.0 km (33.0 kph)

Gym stationary bike - steady state with some 1 minute intervals thrown in for good measure.

Strength training 30:00 [3]
weight:88kg

3 circuits of:
- 10x inclined situps
- 10x 40 kg dumbbell bench press (ow)
- 15x (x2) 14 kg dumbbell clean and press
- 10x 70 kg dead lift
- 15x 4 kg shoulder fly
- 25x oblique crunches

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