Tuesday Oct 31 |
 | Strength (pilates) 45:00 [1] | |
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Sunday Oct 29 |
| Orienteering 33:48 [3] 4 km (8:27 / km) | |
| shoes: Asics Gel Nimbus VII #2 |
| sprint B with samantha in the jogging stroller. |
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| C • Baby Stroller 2 |
| Orienteering 20:51 [3] 3.4 km (6:08 / km) | |
| shoes: Asics Gel Nimbus VII #2 |
| sprint A |
| Stretching 5:00 [1] | |
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Sprint A - Splits |
Friday Oct 27 |
| Running 31:30 [2] 3.6 mi (8:44 / mi) | |
| shoes: Asics Gel Nimbus VII #2 |
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| Stretching 13:00 [1] | |
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Thursday Oct 26 |
| Running 32:40 [2] 4.0 mi (8:09 / mi) | |
| shoes: Asics Gel Nimbus VII #2 |
| left arch had been bothering me on and off since friday, but felt ok today. |
| Stretching 15:00 [1] | |
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Wednesday Oct 25 |
| Strength (pilates) 42:00 [1] | |
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| Stretching 8:00 [1] | |
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Sunday Oct 22 |
| Stretching 20:00 [1] | |
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| Running 1:08:00 [2] 7.0 mi (9:42 / mi) | |
| ahr:142 shoes: Asics Gel Nimbus VII #2 |
| on the canal with daddy-o and samantha. |
| Stretching 15:00 [1] | |
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Friday Oct 20 |
| Running 24:14 [2] 2.85 mi (8:30 / mi) | |
| slept:9.0 shoes: Asics Gel Nimbus VII #2 |
| windy, feeling tired. left arch hurting a little. |
| Stretching 10:00 [1] | |
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Thursday Oct 19 |
| Running 31:40 [2] 4.0 mi (7:54 / mi) | |
| shoes: Asics Gel Nimbus VII #2 |
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| Stretching 7:00 [1] | |
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| Strength (pilates) 50:00 [1] | |
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Wednesday Oct 18 |
| Running 33:25 [2] 4.0 mi (8:20 / mi) | |
| shoes: Asics Gel Nimbus VII #2 |
| outside during lunch. hot weather is back. |
| Stretching 10:00 [1] | |
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Tuesday Oct 17 |
| Strength (pt) 6:00 [1] | |
| slept:6.5 weight:162.5lbs |
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| Stretching 5:00 [1] | |
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| Running (treadmill) 26:25 [2] 3.0 mi (8:47 / mi) | |
| shoes: Asics Gel Nimbus VII #2 |
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| Strength (pilates) 40:00 [1] | |
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| C • Pilates? 5 |
Monday Oct 16 |
| Stretching 7:00 [1] | |
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Sunday Oct 15 |
| Strength (pilates) 35:00 [1] | |
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| I think I need this to take my back-recovery to the next level. I'm currently stuck with slow training, and not feeling like my current PT regimen is going to get me all the way fixed. |
Friday Oct 13 |
| Strength 8:00 [1] | |
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| Running 32:00 [2] 4.0 mi (7:59 / mi) | |
| shoes: Asics Gel Nimbus VII #2 |
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| Stretching 5:00 [1] | |
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| my back is back to hurting a bit, which sucks. maybe I need to stretch more. |
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| C • What happened to kwalker? 7 |
Thursday Oct 12 |
| Strength 8:00 [1] | |
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| Strength 9:00 [1] | |
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| Running (treadmill) 20:10 [3] 2.31 mi (8:43 / mi) +50m 5:05 / km | |
| shoes: Asics Gel Nimbus VII #2 |
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| Stretching 5:00 [1] | |
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Wednesday Oct 11 |
| Strength 9:00 [1] | |
| slept:4.0 |
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| Running 33:20 [2] 4.0 mi (8:20 / mi) | |
| shoes: Asics Gel Nimbus VII #2 |
| no watch, time is a guess |
| Stretching 5:00 [1] | |
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Tuesday Oct 10 |
| Note | |
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| saw tom the PT dude again. he said my back seems to not be crooked/twisted anymore, which is good. I've been doing better recently (even after the NAOC weekend), and the next thing I need is to get back is the ability to train faster. he suggested some short sprints (strides really) before a fast session to loosen me up. |
Sunday Oct 8 |
| Running warm up/down 10:00 [2] 1.1 mi (9:05 / mi) | |
| slept:9.0 shoes: VJ Integrator, no spikes |
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| Orienteering race 1:41:27 [3] **** 15.5 km (6:33 / km) +100m 6:20 / km | |
| spiked:17/22c shoes: VJ Integrator, no spikes |
| distance by gps |
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Long Course 8 - Splits |
Saturday Oct 7 |
| Running warm up/down 10:00 [2] 1.1 mi (9:05 / mi) | |
| slept:9.0 shoes: VJ Integrator, no spikes |
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| Orienteering race 35:35 [4] **** 5 km (7:07 / km) | |
| spiked:15/17c shoes: VJ Integrator, no spikes |
| NAOC middle, distance by GPS. tough terrain, kicked my butt. a couple minutes of mistakes. |
| Stretching 8:00 [1] | |
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Middle Course 8 - Splits |
Friday Oct 6 |
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| Event: 2006 North American Championships (Golden Leaf Orienteering Fest)
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| Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi) | |
| shoes: Asics Gel Nimbus VII #2 |
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| Stretching 5:00 [1] | |
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| Orienteering race 16:20 [4] *** 3.2 km (5:06 / km) +15m 4:59 / km | |
| spiked:18/18c shoes: Asics Gel Nimbus VII #2 |
| a clean race at the NAOC sprint. my back wasn't exactly hurting during the race, but it kept me from running faster. that, and my lack of [speed]training. a fun course though. back hurting a bit afterwards and on saturday. this seems like exactly the type of course that the in-shape-kw could dominate. |
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Sprint 4 - Splits |
Thursday Oct 5 |
| Strength (pt) 7:00 [1] | |
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Wednesday Oct 4 |
| Strength (pt) 6:00 [1] | |
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| Running (grass) 40:00 [2] 4.9 mi (8:09 / mi) | |
| shoes: Asics Gel Nimbus VII #2 |
| no watch, so totally guessing on the time. |
| Stretching 5:00 [1] | |
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Tuesday Oct 3 |
| Strength (pt) 8:00 [1] | |
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| Running (treadmill) 20:00 [2] 2.28 mi (8:46 / mi) | |
| shoes: Asics Gel Nimbus VII #2 |
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| Stretching 7:00 [1] | |
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| Strength (pt) 8:00 [1] | |
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Sunday Oct 1 |
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| Event: Susquehanna Stumble IX
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| Running warm up/down 6:45 [2] 0.75 mi (9:00 / mi) | |
| slept:6.0 shoes: VJ Integrator, no spikes |
| warming up for the stumble |
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| C • Nice run today. You made Clem ... 1 |
| Orienteering race 1:43:57 [4] *** 19.5 km (5:20 / km) +410m 4:49 / km | |
| spiked:31/33c shoes: VJ Integrator, no spikes |
| the stumble (distance by gps). expected to be behind the top dudes, but somehow I edged out clem for the win. back felt ok, but I guess we are only doing 8:43/mi. my first time at fair hill, a pretty cool area. |
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| C • and that's only half the map 1 |
| Running warm up/down 5:00 [2] 0.5 mi (10:00 / mi) | |
| shoes: VJ Integrator, no spikes |
| cooldown |
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Long - Splits |