Friday Nov 30 |
 | Note | |
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| interviews today from 830-6, ugh. I'm off the vitamin-i program now. |
Thursday Nov 29 |
| Strength 20:00 [2] | |
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| still hurting today (this felt fine though) |
Wednesday Nov 28 |
| Running 48:54 [3] 6.75 mi (7:14 / mi) | |
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| nice and warm today. too bad my knee was hurting. I had to stop a few times to stretch it, which sort of helped. I think I might just be a little tight from yesterday. ahr:154 |
Tuesday Nov 27 |
| Running 10:00 [2] 1.4 mi (7:08 / mi) | |
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| to/from mit |
| Strength (legs) 20:00 [2] | |
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| the cross-trainers were full, so I lifted. new plan is to see how out-of-whack knees react to some quad/hamstring work. includes 5 boring minutes on the bike. |
Monday Nov 26 |
| Running 30:39 [3] 4.05 mi (7:33 / mi) | |
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| it was very dark out. knees felt ok as I stopped every mile to stretch. I think I will try some cross training this week to keep my volume up.
ahr:160 |
Sunday Nov 25 |
| Note | |
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| almost ran today...and then I didn't. Yes, I know--very interesting story. |
Saturday Nov 24 |
| Orienteering (score-o) 17:00 [3] *** 1.89 km (9:00 / km) | |
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| score-o at mt tom. it was raining. I just got the closest 7. ahr:166 |
Friday Nov 23 |
| Orienteering (contours only) 1:10:00 [2] *** 7 km (10:00 / km) | |
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| running at '5 ponds' in WCOC-land. checking controls for a meet next weekend with an old brown-only map. apparently the rocks were sketchily mapped and the water features were dried up, so I wasn't really missing much except all the trail. it was fun. |
Thursday Nov 22 |
| Running (warmup/cooldown) 35:00 [2] 4.0 mi (8:44 / mi) | |
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| Running 32:29 [4] 4.75 mi (6:50 / mi) | |
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| the manchester road race. knees felt ok, but didn't want to push it. paced daddy-o instead. ahr:169 |
Tuesday Nov 20 |
| Running 28:56 [3] 4.25 mi (6:48 / mi) | |
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| ahr:158 |
Monday Nov 19 |
| Orienteering (terrain run) 45:00 [3] *** 6 km (7:30 / km) | |
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| running at prospect hill after a second round of interviews nearby. barring disaster, I think those guys will give me an offer. do I really want a real job? (yeah I gue$$ $o...) knee felt pretty good, probably because I've started taking vitamin-i as an anti-inflammatory. also switched from ice-massage to the bag-o-ice (my fridge makes crushed ice) method. not sure what to do about this 5mi road race coming up on thursday, it has a pretty steep downhill section that could cause trouble.
ahr:159 |
Sunday Nov 18 |
| Running 30:01 [3] 4.25 mi (7:03 / mi) | |
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| knee just feeling wierd (swollen maybe) today. hurts more when I'm just sitting around. still icing it. ahr:160 |
| Strength (ub) 12:00 [3] | |
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Saturday Nov 17 |
| Note | |
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| a few hours mapping today at pine banks. not sure if my knee is getting better or not; it still hurts sometimes. I'll run tomorrow and see. |
Thursday Nov 15 |
| Running 29:00 [3] 4.25 mi (6:48 / mi) | |
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| really warm today, I couldn't resist. knee better than yesterday, It seems last night's sleep deprivation and "Jolt redeye" (tastes like a cross between caffeinated cough syrup and mtn dew code red) consumption has helped speed recovery.
ahr: 154 |
Wednesday Nov 14 |
| Running 19:21 [2] 2.7 mi (7:09 / mi) | |
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| knee felt good today without a warmup, but not back to normal yet; I guess there's no need to rush it. this is turning into another rest week. forgot the hrm-strap. |
| Strength (ub) 10:00 [2] | |
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| no reason why I can't do this though |
Monday Nov 12 |
| Running 20:22 [2] 2.7 mi (7:32 / mi) | |
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| right (I usually injure the left) knee still bothering me today despite pre-run heat and stretching. will see how it responds to a few easy/rest days and heat/stretch/ice treatment.
ahr:150 |
Sunday Nov 11 |
| Orienteering race (race) 2:06:12 [4] *** 20.4 km (6:11 / km) | |
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| 14.8k+700m, BH traverse. running with or within sight of william most of the way until he dusted me at the end and then I went the wrong way. my knees hurt quite a bit now from the downhill pounding.
ahr:170 |
| Running (cooldown) 12:00 [2] 1.5 mi (7:59 / mi) | |
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| cooldown around the lake with william |
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- Splits |
Saturday Nov 10 |
| Orienteering (sort of) 30:00 [2] *** 3.75 mi (7:59 / mi) | |
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| scoping out some new terrain for a sprint map. very nice!
ahr:150 |
Friday Nov 9 |
| Running 37:37 [3] 5.5 mi (6:50 / mi) | |
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| on the river, concentrating on good running form. home just in time to see a pushing and trash-talking confrontation between some ghetto-children in the middle of my street; one on rollerblades, the other waving an 8" kitchen knife. ahh, central square.
ahr:161 |
Thursday Nov 8 |
| Running 25:45 [3] 3.75 mi (6:51 / mi) | |
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| to/from harvard. almost got run over twice on the way home. |
| Running (track) 23:03 [4] 4.0 mi (5:46 / mi) | |
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| threshold intervals on the track for a change. getting dark by the end. 4x1mi, 1 min rest
5:46, 172,135
5:47, 174,135
5:46, 175,144
5:44, 176,138
felt pretty comfortable (coordinated) running this pace. |
Wednesday Nov 7 |
| Running 33:40 [3] 5.0 mi (6:43 / mi) | |
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| super windy today, getting blown into the river. didn't notice the foot bruise at all, I think its all good now. starting to get into winter-training mode (more more more!), the next target events aren't until late spring. I got a fatty check today for doing that island map; sweet.
ahr:157 |
| Strength 7:00 [3] | |
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| just a little bit |
| Note | |
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| there has been some outside speculation on the composition of a csu team at this year's relay champs. unfortunately our big-point runners all have academic conflicts that weekend. so I'm saving my kroner to go to spring cup (and other events) during spring break instead. incidentally, there is also a relay there. |
Tuesday Nov 6 |
| Running 1:03:35 [2] 8.25 mi (7:41 / mi) | |
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| easy run on the river. thats two long-sleeve days in a row...its officially not summer anymore. foot doing better. ahr:146 |
Monday Nov 5 |
| Running 29:46 [3] 4.25 mi (7:00 / mi) | |
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| foot swollen today, but didn't hurt as much while running...maybe since I was mostly thinking about how cold and windy it was on the river. ahr:155 |
Sunday Nov 4 |
| Running (warmup) 12:00 [2] 1.5 mi (7:59 / mi) | |
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| jogging around the top of the hill while tripping on rocks hiding in the leaves (these turned out to be less of a problem during the actual race) |
| Orienteering race (race) 1:24:54 [4] *** 13.9 km (6:06 / km) | |
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| 11.5k+300m french creek west--ugh. had problems today, but still couldn't have come close to eric's 71 mins. 3rd overall. my toes are a bit messed up from tripping over rocks. hopefully the foot will be better in a few days. glad to be done with big meets for the fall, I need to collect myself or something. ahr:178 |
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Blue - Day 2 - Splits |
Saturday Nov 3 |
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| Event: DVOA A-meet
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| Running (warmup/cooldown) 20:00 [2] 2.5 mi (7:59 / mi) | |
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| Orienteering race (race) 1:06:22 [4] *** 9.5 km (6:59 / km) | |
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| 8k+160m. a-meet at daniel boone homestead. as expected, this wasn't great fun. some interesting trail route choices didn't quite make up for the impenetrable forest and thorns I'll be squeezing out until next week. easy to lose time while stuck in a thicket.. ahr:180 |
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Blue - Day 1 - Splits |
Friday Nov 2 |
| Note | |
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| speaking of sucksville, I'm not really excited about the dvoa a-meet terrain either day this weekend. saturday sounds like it will be a long yellow course, and sunday as bingo as french creek always is. I'm not much faster on paths than a lot of the other blue guys, so I have to hope that this atypical terrain will still provide opportunities for them to get lost. |