Much of the usual stuff, but cut it off at an hour. Bridges, BOSU bridges, glute ham raises, bench lunges, squats, BOSU squats, deadlifts, bird dips, a few others.
2 PM
Orienteering35:23 3.49 km (10:08 / km) +147m8:22 / km ahr:139 max:182 shoes: 2011 icebugs
Loop around the RHINO course, making sure the controls are still there. Slower than the other day - just tired.
Orienteering8:29 1.0 km (8:32 / km) +51m6:47 / km ahr:139 max:158 slept:8.5 weight:164lbs shoes: 2011 icebugs
I had put the close-in controls out early this morning, so here was Sprint A again.
Orienteering8:53 1.14 km (7:48 / km) +50m6:24 / km ahr:153 max:170 shoes: 2011 icebugs
And sprint B, about 2 or 3 minutes later
Running17:58 1.38 km (13:01 / km) +67m10:28 / km ahr:124 max:168 shoes: 2011 icebugs
And since I was more or less warmed up, an attempted Canova-type workout. Walked down the main trail about 250M, then ran up more or less as hard as I could. I had thought I might do 3 or 4 repeats, but on the way up I revised this to 1 or 2. And lucky enough to make 2 but without much interest in going further. Besides, Rhonda and Zack had returned from their errands, so it was time to do something else. Time for the two "sprints" 1:21.5 and 1:26.8. The rest of the time was walking, and walking none too fast. Generally successful, I think, and now there is a baseline to see if I can make any progress.
2 PM
Hike1:20:50 4.0 km (20:13 / km) +167m16:43 / km ahr:103 max:135 shoes: 2011 icebugs
Lots of action here today. Solar panel installers on the roof, garden club ladies out in the barn making wreaths - looks like about 30 or so of them. I am off to class.
Other20 [3] slept:8.0 weight:164.2lbs
12 ring pullups
5 PM
Rowing Machine13:30 [3] 3.0 km (4:30 / km)
This was going to be 5K, but just not feeling it. Instead, take a break, do some stretching.
Did most of the whole series of exercises I have accumulated working with Eric, or at least most of the ones I remember. Noticeable improvement with some of them, including much better balance on the bird dips and bench lunges, easier time with the BOSU squats even though I increased the weight, first time with 3X10 on the glute ham raises, and they seemed pretty easy.
3 PM
Note
Another hour and a half +/- splitting and stacking wood, with Zack, until it got too dark to be entertaining.