Saturday Nov 30 |
 | Note | |
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| Dan is a monkey |
| Orienteering (score-o) 51:00 [3] *** | |
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| all 15 at mount tom. there was a lot of wet snow which made the slopes rather slippery--especially in sneakers. |
| Note | |
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| my back has felt okay the last few days, hopefully not just because I started taking the anti-inflammatory perscription again. at least I seem to have figured out exactly what motion makes it hurt--arching my back too much results in a very dull pain on the lower left side that seems to last for a day or so. I remember at the beginning of the injury, that motion would cause a much sharper pain. yeah I know, "so dont do that!". I'm working a bit on contracting my back and stomach muscles to keep the core rigid when running, and that might be helping. on a positive note, my back muscle strength and flexibility is increasing from all the physio work, and I have less random pain just sitting around. |
Thursday Nov 28 |
| Running (warmup/cooldown) 30:00 [2] 4.0 mi (7:30 / mi) | |
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| Running 34:53 [3] 4.75 mi (7:20 / mi) | |
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| the manchester rd race with daddy-o. I'm a bit out of shape, but mostly I was trying not to strain my back. it seems ok anyways. (it was hurting tuesday night a little) |
Tuesday Nov 26 |
| Running (terrain) 36:45 [3] 5 km (7:21 / km) | |
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| lunchtime run in the forest. felt pretty good, but not much time for stretching.
ouch. I think I hurt something when I was stretching tonight. okay no more of the back-arch stretch. |
Monday Nov 25 |
| Strength (pt) 30:00 [1] | |
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| a little sore today from the hiking. cutting the supervised pt sessions back to once a week or so, since I mostly know what to do on my own and I haven't had any return of symptoms (and it's expensive) |
Sunday Nov 24 |
| X-Training (climbing) 2:00:00 [2] | |
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| did a fair amount of hiking (~13 hrs) this weekend. here I'm only counting hard-core climbing [on snowshoes] |
Thursday Nov 21 |
| Orienteering (night-o) 27:12 [3] *** 3.5 km (7:46 / km) | |
| spiked:15/15c |
| test running a course on one of my new maps after dark. pretty sweet. thinking what I would say to the police when they started chasing me...actually I don't think anybody noticed, though I did turn the light off anyways when I was going past some houses. I think my HRM needs a new battery. back felt good. |
Monday Nov 18 |
| Strength (pt) 30:00 [1] | |
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| Pool Running 20:00 [3] | |
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| intervals in the pool. 9 mins warmup + 10x (40s on 20s off) + 1 min cooldown. its so easy to get bored and slack in the pool that intervals seem like the only way to get a moderate workout and stay interested. |
Saturday Nov 16 |
| Running (warmup/coolodwn) 10:00 [2] 1.0 mi (10:00 / mi) | |
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| to/from start/finish |
| Orienteering 26:17 [4] *** 3.5 km (7:31 / km) | |
| ahr:180 spiked:11/11c |
| orange course at mt. misery. it was pretty cold and a little rainy. my back felt fine, though I didn't push it, especially on trails. the terrain is pretty nice also, though the map was a bit vague. |
Wednesday Nov 13 |
| Strength (pt) 35:00 [1] | |
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| I'm supposed to run this weekend and see how it goes. |
Monday Nov 11 |
| Bike 15:00 [1] | |
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| Strength (pt) 35:00 [1] | |
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Sunday Nov 10 |
| Orienteering (score-o) 59:00 [2] *** | |
| ahr:129 spiked:12/13c |
| I walked the score-o at the blue hills traverse. it was obviously easy since I was walking, except for one control I missed by a little when I tried to make it harder. training by going for easy controls in a way that makes them hard seems like a bad idea. you should probably be practicing the opposite. |
Saturday Nov 9 |
| Note | |
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| about 2 hours of mapping this morning. most of the leaves are down and the forest here is wide open. after bad luck last time, I used Trimble's [free!] planning software to predict the times for best GPS geometry. pretty cool, and it seemed to work. |
| Rollerblading 35:00 [1] | |
| shoes: RB original wheels |
| bailey had too much energy so I took him for some doggie intervals on the minuteman trail. he's quite fast, he could keep up as quick as I wanted to go (while being attached to him, that is). |
Friday Nov 8 |
| Pool Running 20:00 [2] | |
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| its a known fact that doing intervals is pretty much the only way to fight boredom during pool workouts. I did 30s on 30s off for ten of these minutes |
| Strength 20:00 [1] | |
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| did some of my pt exercises |
Wednesday Nov 6 |
| Pool Running 12:00 [2] | |
| slept:5.0 |
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| Strength (pt) 35:00 [1] | |
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Tuesday Nov 5 |
| Pool Running 15:00 [2] | |
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| this time I did it without the floatation belt and in just shallow enough water that I could stride off the bottom. I think my back hurts a little today, but probably just tight from the new exercises yesterday. oh yeah, and I'm old today (24) |
Monday Nov 4 |
| Bike 17:00 [2] | |
| rhr:46 |
| warmup before physio. 15 mins bike plus a little bit of erg. |
| Strength (stability) 30:00 [1] | |
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| none of this was particularly hard, but mostly not used to doing it. will be sore I think. managed to do all the streching I'm supposed to so far |