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Training Log Archive: silkychrome

In the 1 days ending Jan 8, 2014:

activity # timemileskm+ft
  Orienteer1 1:59:00 7.5(15:52) 12.07(9:52) 120013c
  Strength1 45:00
  Total2 2:44:00 7.5 12.07 120013c

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We

Wednesday Jan 8, 2014 #

10 AM

Orienteer 1:59:00 [3] 7.5 mi (15:52 / mi) +1200ft 13:47 / mi
13c shoes: Salomon Speedcross 3 W9

at Babler, vetting the red/green courses for Yvonne w KP. about 4-6" of snow all over except a few plowed roads and trails w gator tracks. kept the effort on the easy side and the nav clean-ish, some mistakes here and there but fun to bounce ideas off kyle. we split up on 3 route choices, score: KP 1, EK 1, map 1. super fun morning!
6 PM

Strength (PD) 45:00 [3]
shoes: NB WT10 v2 Minimus Trail W9

short sesh tonight. tons of people in the gym and evidently it was 70s/80s music night. let's boogie.

WU:
5min AD, foam roll, 2x5 wall squat, 2x10 air squat, 2x10 SDs.
THEN:
squat/sled relay. basically i did 19-17-15-13-11-9-7-5-3-1 goblet squats (25# KB) w a sled push (20m, 50#) after each set. rest was while my teammate did the evens g-squats. good stuff.
THEN:
5x20 GHD sit-ups, 4x30/30 push press (2x8# DBs)

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