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Training Log Archive: dlevine

In the 7 days ending Sep 17, 2016:

activity # timemileskm+m
  Core Training3 1:58:00
  Walking/Hiking4 1:36:00 3.2 5.15
  Cardio4 1:31:41 11.4 18.35
  Orienteering1 1:19:37 3.54(22:29) 5.7(13:58)
  Weights1 3:00
  Total8 6:28:18 18.14 29.19

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Saturday Sep 17, 2016 #

10 AM

Walking/Hiking warm up/down 45:00 [1]

To/From registration, shelter, and start. Over 3 km with climb.

Orienteering 1:19:37 [3] 5.7 km (13:58 / km)

Green X course.

Caught Mike Lyons at #1 (he started 4 minutes earlier) and shook him at #3. Misread the clue description and gave it all back at #4 (30 second error). Left him behind at #5. Bobbled #9 and lost lots of time in crap during the first half of 9-10, but also bobble #10. Sprained ankle fairly thoroughly most of the way to #12 and limped much of the rest of the way. Not a bad run considering my lack of conditioning and the fact that the last time I searched for controls "on the clock" was in November 2015!

Friday Sep 16, 2016 #

6 AM

Core Training (Total Training) 40:00 intensity: (22:00 @2) + (18:00 @4)

Thursday Sep 15, 2016 #

7 AM

Cardio (Bike (video)) 16:43 [3] 5.4 mi (3:06 / mi)

Moody Ambush course. Flirted with my ghost for the first 1/4 mile and then realized that the season record for my Y was only twelve seconds off my PR. Pushed harder and it began to pay off. Ultimately improved PR by 37 seconds. Top 10% overall; top 15% age group. Improved to second all time at the Y (from third), but am still 44 seconds off the pace (to the guy who is only sometimes here...) P: 223; C:59.

Cardio warm up/down 5:30 [1]

Walking/Hiking warm up/down 19:00 [1] 1.2 mi (15:50 / mi)

Wednesday Sep 14, 2016 #

6 AM

Core Training 40:00 intensity: (21:00 @2) + (19:00 @4)

4 PM

Cardio (Elliptical) 25:00 [3]

Weights 3:00 [3]

Just some body weight stuff at the end...

Tuesday Sep 13, 2016 #

7 AM

Cardio (Bike (video)) 18:58 [3] 6.0 mi (3:10 / mi)

Ironhorse course. Flirted with my ghost for the first minute, then pulled away to set only time on course for this season. New PR. Top 10% overall; top 15% age group. Moved from 3rd to 2nd all time at the Y - off by sixteen seconds. P:222; C:60.

Cardio warm up/down 4:30 [1]

Walking/Hiking warm up/down 16:00 [1] 1.0 mi (16:00 / mi)

Monday Sep 12, 2016 #

6 AM

Core Training 38:00 intensity: (20:00 @2) + (18:00 @4)

Sunday Sep 11, 2016 #

9 AM

Cardio (Bike (video)) 20:00 [3]

Downhill Drama (Tactics) course. I was rather un-tactical and scored 106,607 points - a really weak total. Usual problem determining how bad based on small sample size. Hold the Y record by virtue of being the only competitor. P:133; C:50.

Cardio warm up/down 1:00 [1]

Walking/Hiking warm up/down 16:00 [1] 1.0 mi (16:00 / mi)

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