Training Log: z-man

In the last 7 days:

activity	#	time	miles		km		+m
Running	3	1:50:12	13.05	(8:26)	21.0	(5:14)	80
Cross-training	1	50:00
Orienteering	1	35:17	3.94	(8:57)	6.34	(5:33)	120
Total	5	3:15:29	16.99		27.34		200

0:52

0:00

Thursday Dec 4
	Running 23:30 [3] 4.5 km (5:13 / km)

	Got out of house for a run to MB and back. Just not feeling it this week.
Tuesday Dec 2
	Running 34:30 [3] 6.5 km (5:18 / km)

	Relaxed run on boardwalk. Just didn't feel 100% after getting up at 4:00am to drop off parents who flew to Jamaica.

	C • Home alone? 5
Monday Dec 1
	Cross-training 50:00 [3]

	Usual set of strength exercises for upper body + a few for ankles. Legs feel surprisingly fresh, knees just a bit cranky.
Sunday Nov 30
	Running 52:12 [3] 10 km (5:13 / km) +80m 5:01 / km

	Easy run with Greg in FP in a light rain. Felt a bit sore in the beginning but warmed up after 20 min or so. Did a few anti-sitting exercises afterwards and stretches. Not a bad week training wise after all.
Saturday Nov 29

	Event: HVO Dual Meet with DVOA at Eagle Rock
	Orienteering 35:17 [4] 6.34 km (5:34 / km) +120m 5:05 / km

	DVOA-HVO Dual Meet - Red. Not a bad run, a bit slow to the fist control and then may be 20 sec. lost on #11 and another 10 sec on #16. Felt pretty good almost all the way and only felt like I was running out of air in a few spots. The course had 23 bags and consisted of a lot of short legs which forced you to make fast approaches and fast departures. Woods were quite open and in many cases controls were visible from afar. One thing that Greg pointed out that could've made a difference is the actual control placements. A lot of them were not placed behind a feature but rather on your way in, which kind of made the course too easy.

	Red - Splits

Next Up

0w, 3d: DVOA Batsto Y
17w, 1d: OCIN 25th Anniversary / Flying Pig XIII Y
21w, 1d: US Team Trials & Return to Boggs Mountain A Meet Y
All Upcoming

Injuries

Knee	Ligament tear	598+days
R Foot	Ankle Sprain	920+days
complete history

Weather

Brooklyn, NY (11235) Cloudy 40°F (feels like 32F) Humidity: 58%, Winds: 15mph Useful Daylight: 6:33 AM - 4:59 PM more details Weather data provided by weather.com®

Thursday Dec 4	N/A F AM Showers	40%
Friday Dec 5	39 F Mostly Sunny	10%
Saturday Dec 6	37 F Mostly Sunny	10%
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