Monday Dec 31 |
 | Running (trail) 44:15 [2] 5.1 mi (8:39 / mi) | |
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| running with daddy-o in gunpowder sp. some nice open forest here, though not that many "features" everywhere. stomach felt uneasy the whole time. ahr:147 |
| Strength 8:00 [2] | |
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| just legs (slacking...) |
Sunday Dec 30 |
| Running 43:00 [3] 4.7 mi (9:08 / mi) | |
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| was able to drag dan out to run today, we went to cromwell valley park. ahr:160 |
Friday Dec 28 |
| Orienteering 1:22:00 [3] *** 13 km (6:18 / km) | |
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| 11+250m. running at great falls md. first I ran an old course (maybe green?) and then just ran around some more including a loop out onto bear island. no compass, no problems, except a little tricky on the island (no contours or linear features). |
Thursday Dec 27 |
| Running 46:00 [3] 5.2 mi (8:51 / mi) | |
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| pretty much the same loop as yesterday. ahr:157 |
Wednesday Dec 26 |
| Running 49:00 [2] 5.2 mi (9:24 / mi) | |
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| running in cromwell. haven't gotten bored of the gps yet. I was getting the waas correction signal most of the time (accuracy to <3m) while in the park and I marked trail junctions or other interesting things along the way. my knees felt a little wobbly yesterday but fine today. ahr:156 |
| Strength 15:00 [3] | |
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| same stuff as usual, just did it faster |
Tuesday Dec 25 |
| Running (trail) 43:00 [2] 4.5 mi (9:32 / mi) | |
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| sant-o-claus brought me a gps this christmas. I plan to use it primarily for mapping (to make my basemaps slightly less ghetto) but today I just took it for a run with daddy-o and biggins. I haven't quite figured it out yet--it took me a few hours to find a program that would let me do this. we went out(east) on the river and came back(west) on the higher trails. |
Monday Dec 24 |
| Running 51:00 [2] 6.0 mi (8:30 / mi) | |
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| running on trails(mostly) in cromwell park. |
| Strength 25:00 [2] | |
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| a half-assed strength workout |
Sunday Dec 23 |
| Running 6:10 [2] 0.69 mi (8:55 / mi) | |
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| couldn't park where we were hoping, so had to run a little |
| Orienteering 54:13 [4] *** 9.1 km (5:57 / km) | |
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| 7.2+260m. 26 controls at little bennett.
splits..144,235,107,52,137,223, 49,36,114,506,103,109,253,241, 133,140,124,111,828,55,102,126, 119,441,43,102,258 |
Friday Dec 21 |
| Orienteering 56:38 [2] *** 5.96 km (9:30 / km) | |
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| running at soldier's delight with daddy-o. managed to not get stuck up to my ears in thorns. forgot to do strength afterwards. |
Thursday Dec 20 |
| Running (trail) 45:07 [2] 5.0 mi (9:00 / mi) | |
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| running with daddy-o and biggins on some ghetto railroad trail. pretty cool. my left IT-band felt tight most of the time...will try to loosen it up a bit. ahr:152 |
Wednesday Dec 19 |
| Running 32:03 [3] 4.25 mi (7:32 / mi) | |
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| running on the river. ahr: 162 |
| Strength 25:00 [3] | |
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| Note | |
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| it looks like daddy-o is resting up for my arrival in baltimore tomorrow... ;-) |
Monday Dec 17 |
| Running (treadmill) 25:00 [3] 3.35 mi (7:27 / mi) | |
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| boring, but slush everywhere outside. ahr:164 |
| Strength 20:00 [2] | |
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| taking it easy today, I have to have some energy to stay up all night studying for my last final ever (in theory) ha ha actually it is in "theory of computation" |
Sunday Dec 16 |
| Running (warmup) 4:00 [2] 0.44 mi (9:05 / mi) | |
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| it was cold |
| Orienteering 56:13 [3] *** 7.4 km (7:36 / km) | |
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| 6.5+110m. running an old course at fort rock. (actually parts of two old courses) felt fine running and didn't really get lost. managed to find one glove this morning, which luckily was the compass hand. wasn't so cold after I got moving. ahr:165 |
Friday Dec 14 |
| Running 13:15 [3] 1.66 mi (7:59 / mi) | |
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| (rhr:48) AM:running to/from boojum |
| Orienteering (terrain run) 38:00 [3] *** 4.22 mi (9:00 / mi) | |
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| running around boojum, sometimes on trails. no snow here, but the leaves are wet and slippery (especially in sneakers) ahr:164 |
| X-Training (elliptical) 7:00 [2] | |
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| warmup. I got a free 1-week pass at BSC so I thought I would give it a try. could come in handy when everything is frozen over this winter. ahr:140 |
| Strength 25:00 [3] | |
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| not all this stuff is the same, so I had to guess on the weights for a few machines. |
Thursday Dec 13 |
| Running 21:06 [2] 2.7 mi (7:48 / mi) | |
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| on the river after dark. ahr:152 |
Wednesday Dec 12 |
| Running 40:30 [3] 8.41 km (4:49 / km) | |
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| grass loops. snow is melted again, so the ground is soft and mushy. ahr:164 |
| Strength 25:00 [3] | |
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Monday Dec 10 |
| Running (snow) 33:44 [3] 4.4 mi (7:40 / mi) | |
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| grass loops covered by about 2 inches of melting snow. makes for softer impact. knee felt perfect...happy about that. got a box of attackpoint t-shirts in the mail today. sweet.
ahr:167 |
| Strength 23:00 [3] | |
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| Note | |
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| after 4 weeks of reduced activity, I think my knee is officially not messed up anymore. it didn't bother me at all last week. hopefully this break has given the rest of my body some time to recover also. I will resume training at 50% load for 2 weeks, and then if all goes well, 75% for 2 more weeks. then maybe it will be back to normal. of course I have to take into account that I've added weights 3 times a week. I'll try to stick to soft footing also. |
Sunday Dec 9 |
| Note | |
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| snow! (about 2") I wouln't have thought that was possible two days ago. |
Saturday Dec 8 |
| |
| Event: Vasquez Rocks - US Relay Champs
|
| Rollerblading 42:00 [3] | |
| shoes: RB original wheels |
| 6.75 mi up the river. ok its getting cold again. I probably won't be able to do this much longer, especially if it snows tonight. ahr:165 |
Friday Dec 7 |
| Running (grass loops) 33:00 [3] 4.4 mi (7:30 / mi) | |
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| grass loops at mit. knee felt pretty normal (good). whatever I'm doing, it's helping...I'll keep it up. ahr:157 |
| Strength 25:00 [2] | |
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| this week I noticed that my hamstrings are a bit stronger than my quads. thats interesting because for some reason I expected it would be the opposite. I'm doing equal weight on two machines with the same leverage, so hopefully that will lead to a balance there. |
| Note | |
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| while strength work is supposed to be good for injuries, it also makes my legs tighter, even though I'm stretching more also. I think it was this tightness that caused so much irritation/pain when I ran wednesday last week. i've made a point not to run the day after lifting this week, that seems to give my knees a chance to loosen up again. hopefully this won't be a problem anymore once I get used to it. |
Thursday Dec 6 |
| Rollerblading 29:40 [3] | |
| shoes: RB original wheels |
| it was like 70 again today. and I don't think I've eaten much besides fig-bars (no, not fig newtons) ahr:153 |
Wednesday Dec 5 |
| Running (grass loops) 27:30 [3] 3.79 mi (7:16 / mi) | |
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| around the fields at mit. super warm again today, sweating in just a t-shirt. knee didn't really feel tight or hurt. ha ha I ran more than biggins today. ahr:156 |
| Strength 30:00 [3] | |
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| now if I could only keep this up all winter, that would be something.. |
Monday Dec 3 |
| Running 9:00 [2] 1.2 mi (7:30 / mi) | |
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| to/from mit gym. arms pretty sore today, from rollerblading? |
| Strength 27:00 [3] | |
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| upper and lower body today |
| X-Training (elliptical) 15:00 [2] | |
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| this felt fine today. |
Sunday Dec 2 |
| Rollerblading 27:02 [3] | |
| shoes: RB original wheels |
| 4.25 miles on the river, knee felt ok. not in shape for this. ahr:158 |
Saturday Dec 1 |
| Strength (ub) 15:00 [2] | |
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