Training Log: DWildfogel
In the last 7 days:
| activity | # | time | miles | km | +m | |||||||
| Running | 2 | 34:50 | 2.8 | (12:27) | 4.51 | (7:44) | ||||||
| Orienteering | 1 | 16:09 | 1.39 | (11:39) | 2.23 | (7:15) | 10 | 13 / | 13c | 100% | ||
| Total | 2 | 50:59 | 4.18 | (12:11) | 6.74 | (7:34) | 10 | 13 / | 13c | 100% | ||
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Friday Jun 23 #
10 AM
Orienteering race 16:09 [5] *** 2.23 km (7:15 / km) +10m 7:05 / km
spiked:13/13c shoes: Kayano 20 Blue
US Sprint Champs, Boise St campus. First overall on Brown.
Excellent run. Pushed it from the beginning, did a good job of maintaining focus over the last half as I was tiring. Slightly suboptimal route choices on #4 and #6, a moment of uncertainty approaching #3 caused me to slow down slightly, maybe 15 secs lost altogether from those three, otherwise about as good as I can do.
No problem at all with the plantar fasciitis, though later foot was sore.
Excellent run. Pushed it from the beginning, did a good job of maintaining focus over the last half as I was tiring. Slightly suboptimal route choices on #4 and #6, a moment of uncertainty approaching #3 caused me to slow down slightly, maybe 15 secs lost altogether from those three, otherwise about as good as I can do.
No problem at all with the plantar fasciitis, though later foot was sore.
Running warm up/down 14:00 [3] 1.2 mi (11:40 / mi)
shoes: Kayano 20 Blue
Warm up
Running warm up/down 6:00 [2] 0.35 mi (17:09 / mi)
shoes: Kayano 20 Blue
Cool down. Some of it with Anastasiya, then Aaron joined us, and then Tori.
Wednesday Jun 21 #
7 AM
Running (Easy distance) 10:20 [3] 1.0 mi (10:20 / mi)
shoes: Salomon SC3 Bl/Bl 2
Local terrain. Jeep trail next door. Out a couple of minutes before 7 to beat the heat. (Slept out on the deck for the second night in a row, and got up at 5:30 due to the sunrise.)
Again did an ice massage before running. Heel felt fine the whole time.
Started with a walk/jog lap (not logged).
2 x (2laps) plus one lap: 427, 359, 153
No trouble running at that pretty good clip.
LATER: a little soreness in the heel after sitting for a while, but no real problem.
Spoke with my terrific PT, Kevin, who's on vacation. He said he saw no reason for me not to run the races this weekend.
[Easy distance]
Again did an ice massage before running. Heel felt fine the whole time.
Started with a walk/jog lap (not logged).
2 x (2laps) plus one lap: 427, 359, 153
No trouble running at that pretty good clip.
LATER: a little soreness in the heel after sitting for a while, but no real problem.
Spoke with my terrific PT, Kevin, who's on vacation. He said he saw no reason for me not to run the races this weekend.
[Easy distance]
Running warm up/down 4:30 [2] 0.25 mi (18:01 / mi)
shoes: Salomon SC3 Bl/Bl 2
Cool down on the horseshoe (shady part of the jeep trail loop).
- Jul 1, 2019 [104w, 6d]: ? - World Masters Orienteering Championships 2019
Recent Weeks:
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