Sunday Sep 29 |
 | Running (warmup) 10:00 [2] 1 km (10:00 / km) | |
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| Orienteering 53:45 [4] *** 5.1 km (10:32 / km) | |
| ahr:174 |
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Green-Y - Splits |
Saturday Sep 28 |
| Running (warmup) 5:00 [1] | |
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| Orienteering 57:00 [4] *** 5.3 km (10:45 / km) +275m 8:32 / km | |
| ahr:174 |
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Thursday Sep 26 |
| X-Training 30:00 [2] | |
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| Strength 10:00 [1] | |
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Tuesday Sep 24 |
| Running (terrain) 22:47 [3] 2.53 km (9:00 / km) | |
| ahr:159 max:171 |
| at prospect hill. I'm a bit sore from the weekend. the muscles are probably wondering what this running stuff is. and yes I enjoy the icy-hot |
Sunday Sep 22 |
| Running (warmup/cooldown) 10:00 [3] 1.0 mi (10:00 / mi) | |
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| Orienteering (relay) 34:47 [4] *** 4.8 km (7:15 / km) +175m 6:08 / km | |
| ahr:182 spiked:13/13c |
| slightly faster than yesterday; no mistakes, though I did hesitate once. surprized not to be more out-of-shape actually. didn't hold back on the trails today, doesn't seem like I hurt anything else though:) very stoked about the big win. |
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Green-Y - Splits |
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Relay - Green - Splits |
Saturday Sep 21 |
| Orienteering 48:07 [4] *** 4.89 km (9:50 / km) +175m 8:21 / km | |
| ahr:183 spiked:12/14c |
| maybe taking it a little easy today, especially not pushing it on the trails, since I know that isnt good for the back. I was slightly off on the first one, and then missed one of the last few. less than a minute lost total. |
Thursday Sep 19 |
| X-Training 30:00 [2] | |
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| wouldn't be much good to reinjure myself now |
| Strength (crunches) 3:00 [1] | |
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Tuesday Sep 17 |
| Running (terrain) 24:07 [3] 2.68 km (9:00 / km) | |
| ahr:163 |
| at prospect hill. I haven't been doing a lot of cross training lately, since that seemed to also hurt my back if I did too much. but I can do these terrain runs without a lot of pain the next day, so I'll probably just keep that up for a while before I do something foolish like start training hard again before it's healed;) |
Monday Sep 16 |
| Strength 20:00 [1] | |
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Saturday Sep 14 |
| Orienteering 56:14 [4] *** 5.8 km (9:42 / km) | |
| ahr:173 spiked:14/16c |
| running around some old controls at fort rock with the monkey boys. |
Thursday Sep 12 |
| Strength 10:00 [1] | |
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| I recently also subscribed to skogssport, and I got one in the mail today. sometimes they write a lot of hype about how the swedish team runners are so great, but that doesn't mean it's not still interesting to read. and there's always the end-of-year map supplement. |
Wednesday Sep 11 |
| Running (terrain) 30:00 [3] 3.33 km (9:01 / km) | |
| ahr:166 |
| running at prospect hill. it was pretty windy (gusting to 40mph) so I thought that some trees might fall on me. especially since they were falling everywhere else. |
Tuesday Sep 10 |
| Strength (with the ball) 18:00 [1] | |
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Monday Sep 9 |
| Note | |
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| It's hot out again. I did about an hour of mapping today. |
Sunday Sep 8 |
| Orienteering 44:45 [4] *** 4.7 km (9:31 / km) | |
| ahr:176 spiked:11/13c |
| I felt ok running today also (it usually hurts the next day if I've reinjured the back). I did green again, this time my only real screw-up was on a real short leg, caused by multiple bee stings at the control before. I ran away in the easiest direction (which happened to be the opposite way), and then I had to go around to avoid going back over the nest. and then I missed the control since I was coming from someplace else. excuses excuses... |
Saturday Sep 7 |
| Note | |
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| biggins released a test version of his game. you can download at http://www.catchingfeatures.com. you should email him if you think it's sweet. it doesn't seem to work on my old-school ghetto computer, but don't worry, I've already ordered a new one. |
| Orienteering 47:22 [4] *** 4.5 km (10:32 / km) | |
| ahr:175 spiked:9/10c |
| I did the green course at pawtuckaway. I was taking it easy but my hr was still pretty high. I was pretty happy with the navigation and running (considering I haven't been training at all). my back felt fine since I took some aleve and applied icy-hot rather generously beforehand. I made one parallel mistake. |
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Green Day 1 - Splits |
Tuesday Sep 3 |
| Strength (crunches) 4:00 [1] | |
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| my back started hurting again today. I hate that. on the bright side, I ordered a subscription to o-sport. |
Monday Sep 2 |
| Running (grass loops) 29:23 [3] 6 km (4:54 / km) | |
| ahr:162 |
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| Strength (crunches) 5:00 [1] | |
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