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Training Log Archive: nellie

In the 7 days ending May 30, 2011:

activity # timemileskm+m
  Orienteering3 5:59:50 15.47(23:16) 24.9(14:27)13 /22c59%
  Running3 2:24:35 14.8(9:46) 23.82(6:04)
  Bike2 1:03:14 12.54(5:03) 20.18(3:08)
  Wt.s Upper Body3 45:00
  Total11 10:12:39 42.81 68.913 /22c59%
averages - sleep:7 rhr:57 weight:126.1lbs

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Monday May 30, 2011 #

11 AM

Orienteering race 58:11 [3] *** 2.79 mi (20:51 / mi)
ahr:140 max:168 spiked:7/10c rhr:57 slept:6.0 weight:126.5lbs

Ran O meet day 2 of Blue Mt. Ran Green Had good day much better then Sundays effort... Made one bad route and over shot one control... Both when I wanted to get away from other runners and not taking my time and thinking.... Humid and warm but felt real good....
2 PM

Wt.s Upper Body (3x15x15 lb.) 15:00 [2]

Did upper body work out when I got home from Peekskill O meet feel real good .... Lift shoulder felt ok ... is there hope I will heal some day??

Sunday May 29, 2011 #

10 AM

Orienteering race 2:29:11 [3] *** 6.84 mi (21:49 / mi)
ahr:139 max:168 spiked:6/12c slept:8.0 weight:126.5lbs

Ran O meet at Blue Ridge Mt. Peekskill N.Y. Ran N.C. Green Good start missed #2 big time was at the right spot but couldn't find the control that was in a narrow gip between two cliffs.... took the long way from #4 to 5. By then just tired and in brain lock..... Humid and warm But this is just the kind of place I need to work on my poor Nav. skills on .... Hope to do better on the middle course Mon. I feel good now legs feel good just need alot of work on Nav. skills...

Saturday May 28, 2011 #

10 AM

Bike 35:25 [2] 7.37 mi (4:48 / mi)
ahr:108 max:132 slept:8.0 weight:125lbs

Easy bike ride just to break a sweat and get loose. Nice day to get out.

Friday May 27, 2011 #

8 AM

Wt.s Upper Body (3x15x15 lb.) 15:00 [2]

Left shoulder still sore and moving around. The two week rest didn't work.
10 AM

Orienteering 2:32:28 [2] 5.84 mi (26:06 / mi)
ahr:110 max:140 slept:8.0 weight:125.5lbs shoes: Air Pegasus

Ran an old red course at the Ansonia N.C. Warm and humid and buggy
Got some good work both on Nav. and woods running (and walking) Leg dead at the end.... have to get my butt in shape ...

Thursday May 26, 2011 #

12 PM

Running (Road ) 46:37 [2] 5.0 mi (9:19 / mi)
ahr:140 max:165 slept:5.0 weight:126lbs shoes: Air Pegasus

Spent the AM getting my new car... warm day but felt good... legs heavy
got in 18 holes of golf... ball keeps getting lost in the woods must think we are doing an O meet !!!

Wednesday May 25, 2011 #

9 AM

Running (Roads) 37:02 [2] 3.8 mi (9:45 / mi)
slept:8.0 weight:127lbs shoes: Air Pegasus

Had a nice easy run along the trout bk at Lake George felt, great bright sun and the sound of the brook could have run longer but had to drive back to Ct. 41/2 hrs.
7 PM

Bike 27:49 [2] ** 5.17 mi (5:23 / mi)
ahr:103 max:129

After the long drive home just had to get out for an easy bike ride around Orange Nice night

Tuesday May 24, 2011 #

9 AM

Wt.s Upper Body (3x15x15 lb.) 15:00 [4]

10 AM

Running (wts. upper body) 1:00:56 [3] 6.0 mi (10:09 / mi)
slept:6.0 weight:126lbs shoes: Air Pegasus

Road run along the west side of Lake George from Mid. Sch. to Rogers Rock and back. This was the first hill run of the yr. The lake looked great it was just a great day to be outdoors...
Wts. upper body 3x15x15 lb.

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