Friday Aug 31 |
 | Running 22:30 [2] 3.03 mi (7:25 / mi) | |
| |
| to/from mit. the long way home |
| X-Training (mixed) 30:00 [3] | |
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| trying to sneak onto the machines again today, but they were mostly booked. rode on the recumbent bike (I hate that but it was the only thing open) for 18, then jumped onto an elliptical machine for the last 12. saw william at the gym doing his best to convert kg<->lbs. |
Thursday Aug 30 |
| Running (warmup/cooldown) 26:00 [2] 3.4 mi (7:38 / mi) | |
| |
| to/from harvard |
| Running (track) 14:20 [5] 2.75 mi (5:12 / mi) | |
| |
| 3x1200(4min rest),4x200m(2min jog)
4:02, 175,108
4:04, 177,112
4:01, 179,110
33,34,33,31
|
Wednesday Aug 29 |
| Running 48:25 [3] 6.8 mi (7:06 / mi) | |
| |
| on the river after dark. nice and cool out though. always feels like I should be going slower when I can't see the ground where I'm stepping.
ahr:150 |
Tuesday Aug 28 |
| Running (warmup/cooldown) 27:45 [3] 3.62 mi (7:40 / mi) | |
| |
| 12+15mins |
| Running (treadmill) 20:00 [4] 3.0 mi (6:40 / mi) | |
| |
| those wussies at the mit gym set a 9mph speed limit on the treadmill (and locked it in somehow) so I had to crank up the slope instead. switching back and forth between 4-5% grade (5 seemed too hard)
ahr:172 max:178 |
Monday Aug 27 |
| Running 30:22 [3] 4.35 mi (6:58 / mi) | |
| |
| on the river after/during a thunderstorm. still felt pretty hot out. ahr:150 |
Sunday Aug 26 |
| Orienteering 48:30 [3] *** 5 km (9:42 / km) | |
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| running with dan at boojum rock. most of my local maps are still in a box in baltimore, so I ran with a b&w copy and let dan use my compass. getting myself lost was pretty easy today.
ahr:151 |
Saturday Aug 25 |
| Running (trail) 51:22 [3] 6.8 mi (7:33 / mi) | |
| |
| to arsenal st. ahr:155 |
Friday Aug 24 |
| Running 11:00 [3] 1.47 mi (7:29 / mi) | |
| |
| running to/from mit. |
| X-Training (elliptical machine) 39:30 [3] | |
| |
| the mit gym got some more crosstrainers at the beginning of the summer, so its easier to get a spot now. the new ones have hr sensors built into the hand grips, but also seem to receive the signal from my polar transmitter. legs feeling rubbery afterwards. ahr:156 |
Thursday Aug 23 |
| Running (warmup/cooldown) 17:00 [2] 2.27 mi (7:29 / mi) | |
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| 12+5mins. managed to sleep in until 7am today. |
| Running (track) 13:08 [5] 2.5 mi (5:15 / mi) | |
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| intervals. the new mit track is done, but they have these annoying metal barriers locked out over the first 3 lanes to keep people like me from wearing down the surface. running in lane 4, trying to guess where the stagger should be after 3 laps.
3x1200,2x200,2x100m:
4:03,3.59,4.00,34,32,?,?.
taking it a little easy until my sleep schedule is back to normal.
|
Wednesday Aug 22 |
| Running 52:18 [3] 6.8 mi (7:41 / mi) | |
| |
| much nicer outside at 7am. up the river.
ahr:155 |
Tuesday Aug 21 |
| Running 17:00 [3] 2.27 mi (7:29 / mi) | |
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| running along the river. made the mistake of running around noon...I miss sweden already. |
| Running (fartlek) 26:00 [4] 4.0 mi (6:29 / mi) | |
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| 4 or 5 70-second intervals with normal pace in between. just normal running the last 15mins or so, but never really recovered from the intervals(hr170+). hurting from jet-lag, the heat, and the fact that I hadn't eaten anything yet today.
ahr:175
|
Sunday Aug 19 |
| Orienteering (half trails) 59:30 [3] *** 7.44 mi (7:59 / mi) | |
| |
| one last run around lappis before heading back to boston.
ahr:157 |
Friday Aug 17 |
| Running 30:20 [3] 4.33 mi (7:00 / mi) | |
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| a short run down valhallavägen and into the park.
ahr:157 |
Wednesday Aug 15 |
| Note | |
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| hiking back out... |
Tuesday Aug 14 |
| X-Training (uphill) 3:00:00 [3] | |
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| 4000ft climb up a big mountain. actually it took about 8 hours r/t including a few stops, but I will only count the aerobic part here(see hr) also a zoomed in view of the map |
| Strength (descent) 2:00:00 [1] | |
| |
| not working hard but my quads are sore from this so it must count as something. also my right knee hurts below the kneecap now (still a little bit on thursday); hopefully it will be better after a few days. |
Monday Aug 13 |
| Note | |
| |
| hiking into kebnekaise fjällstation. for the rich there is also a 10-minute helicopter ride. here is the map |
Saturday Aug 11 |
| Orienteering (terrain run) 1:26:00 [2] *** 9.5 km (9:03 / km) | |
| |
| a longish run out on a map called Kårsta. it took us a long time to get there and it wasn't that nice so we probably won't go back. raining during the whole run. the map was mostly marshy, slash, or sliperry rock, and sketchily mapped in places. I must admit to only paying close attention to where we were about half the time.
ahr:149
heading up north today to hike around in the mountains. |
Friday Aug 10 |
| Orienteering 36:26 [2] *** 4.6 km (7:55 / km) | |
| |
| a short and easy run through some control locations at Grimsta, coming across a number of real controls in the process. This place is like one big unmapped elephant-path.
Ahr:153
|
Thursday Aug 9 |
| Running (trail) 7:00 [2] 0.8 mi (8:44 / mi) | |
| |
| warmup jog to start |
| Orienteering 52:29 [4] *** 6.5 km (8:04 / km) | |
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| re-running the course from july 4th. Somewhat better (10 mins worth) this time. I made an effort to take different route choices so I could compare the splits afterwards. Any revelations? Not really.
Ahr:177
|
| Note | |
| |
| my WOC maps here. |
Wednesday Aug 8 |
| Running 20:00 [2] 2.67 mi (7:29 / mi) | |
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| jogging to/from haga |
| X-Training (gympa!) 45:00 [2] | |
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| not any better at this than I was the first time. more of the lappis students there this time. |
Tuesday Aug 7 |
| Running 17:00 [3] 2.34 mi (7:16 / mi) | |
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| training with the students at lappis. warmup/cooldown. ahr:153 |
| Running 38:00 [4] 5.85 mi (6:29 / mi) | |
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| Chasing two fast dudes around brunnsviken and up over the biggest hill (man-made) in Stockholm. Reminds me of training with the cross-country team. Pizza there afterwards. Rode there and back on an O-ringen army bike that some Swiss guys left in our room.
ahr:173 |
Monday Aug 6 |
| Orienteering (terrain run) 1:14:00 [2] *** 8.22 mi (9:00 / mi) | |
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| forest/path running around the local map. Raining slightly. |
Saturday Aug 4 |
| Note | |
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| was hoping to re-run my course from yesterday when they let everyone out in the woods after the final, but it was late and raining so I just went home instead. |
Friday Aug 3 |
| Running (warmup) 10:00 [2] 1.11 mi (9:00 / mi) | |
| |
| still feeling crappy this morning. Stomach a little better at the last moment after some Pepto-drugs, but some upper chest cramps when breathing deeply. |
| Orienteering race (race) 56:00 [4] *** 4.1 km (13:40 / km) | |
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| At least I spiked the first and hardest control (15th place there despite running slowly). Some small mistakes on the next few controls; an indication that I wasnt really navigating. The 18-minute death blow today was dealt by the 7th control and my old friend edge-of-map. I dont think Ive had much practice in disaster-relocation. In retrospect, I had relocated myself correctly (just off the edge) almost immediately, but was too scatter-brained to put the pieces together. Oh well-- I don't think this is indicative of a greater problem with my orienteering, just that I was somewhere else today.
Ahr:170
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Thursday Aug 2 |
| Running (warmup/cooldown) 15:00 [2] 1.88 mi (7:57 / mi) | |
| |
| |
| Orienteering race (race) 1:12:09 [4] *** 8.41 km (8:35 / km) | |
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| a little nervous before the relay, but also thinking this is going to be sweet. I was with quite a few people near the beginning, then they all disappeared (ahead obviously) Had a pretty clean run though, lost a minute or two total on some controls near the end. I was satisfied. Damn those Finnies can run fast. Saw one of them run right off a 3m cliff coming into a TV-control without missing a stride. Feeling generally crappy (mostly in the stomach) after the run.
Ahr:179
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