Wednesday Oct 31 |
 | Running 16:08 [2] 1.8 mi (8:57 / mi) | |
| weight:163lbs shoes: Nimbus 8 |
| |
| Stretching 10:00 [0] | |
| |
| |
Tuesday Oct 30 |
| Running (grass) 48:43  5.9 mi (8:15 / mi) +28m 5:03 / km | |
| ahr:151 max:160 shoes: nike free |
| |
| Stretching 18:00 [0] | |
| |
| |
Sunday Oct 28 |
| Orienteering 49:43  *** 6.52 km (7:38 / km) +125m 6:57 / km | |
| ahr:156 max:174 spiked:24/25c shoes: VJ Falcon spikes 2007 |
| great falls, va. controls are a guess, will need to count from the map. had planned to do the canal with samantha, but she still has a cough.
|
| Stretching 10:00 [0] | |
| |
| |
Saturday Oct 27 |
| Orienteering 1:07:01  *** 8.77 km (7:38 / km) +115m 7:10 / km | |
| ahr:163 max:177 spiked:45/48c shoes: VJ Falcon spikes 2007 |
| some practice control picking at great falls, md. nice.
|
| Stretching 10:00 [0] | |
| |
| |
Thursday Oct 25 |
| Running 50:43  5.91 mi (8:34 / mi) | |
| ahr:150 max:169 slept:7.0 shoes: Nimbus 8 |
| cold and rainy. should probably get out the long-sleeve running clothes...
|
| Stretching 8:00 [0] | |
| |
| |
Wednesday Oct 24 |
| Running (grass) 42:11  4.95 mi (8:31 / mi) | |
| ahr:150 max:165 slept:4.0 shoes: nike free |
| |
| Stretching 8:00 [0] | |
| |
| |
Sunday Oct 21 |
| Running (trail) 49:46 [2] 5.47 mi (9:05 / mi) | |
| ahr:144 shoes: Nimbus 8 |
| on the canal with samantha, going downstream starting at Carderock and then back.
|
| Stretching 8:00 [0] | |
| |
| |
Saturday Oct 20 |
| Orienteering 1:02:56  *** 8.35 km (7:32 / km) +100m 7:07 / km | |
| ahr:159 max:176 shoes: VJ Falcon spikes 2007 |
| terrain run at great falls, md. good stuff, I think I need a clean map though. my back was hurting a little beforehand, but I took some advil before heading out.
|
| Stretching 10:00 [0] | |
| |
| |
Thursday Oct 18 |
| Running 40:13  4.95 mi (8:07 / mi) | |
| ahr:151 max:170 slept:8.0 shoes: nike free |
| |
| Stretching 10:00 [0] | |
| |
| |
Wednesday Oct 17 |
| X-Training 20:00 [1] | |
| ahr:130 slept:3.0 weight:160lbs |
| felt surprizingly un-tired today. good practice for december?
|
| Stretching 6:00 [0] | |
| |
| |
Tuesday Oct 16 |
| Running (grass) 50:23  6.0 mi (8:23 / mi) | |
| ahr:154 max:165 shoes: nike free |
| a new route from work out to muddy branch rd and back. pretty nice.
|
| Stretching 10:00 [0] | |
| |
| |
Sunday Oct 14 |
| Orienteering 54:02  *** 6 km (9:00 / km) +100m 8:19 / km | |
| ahr:144 max:162 shoes: VJ Falcon spikes 2007 |
| at great falls va. went north from the visitor center up into riverbend park. not nearly as open there as it is in the rest of the place.
|
| Stretching 15:00 [0] | |
| |
| |
Saturday Oct 13 |
| Running 59:30 [2] 6.7 mi (8:52 / mi) | |
| shoes: Nimbus 8 |
| on the canal with samantha. from old angler's inn down to mile 9 and back.
|
| Stretching 5:00 [0] | |
| |
| |
Thursday Oct 11 |
| Running 42:00 [2] 5.0 mi (8:23 / mi) | |
| ahr:150 weight:162lbs shoes: nike free |
| |
| Stretching 11:00 [0] | |
| |
| |
Tuesday Oct 9 |
| Running 35:08  4.0 mi (8:46 / mi) | |
| ahr:156 max:166 weight:162lbs shoes: nike free |
| sweet, another 90 degree day.
|
| Stretching 13:00 [0] | |
| |
| still tight and sore from the stumble
|
Monday Oct 8 |
| Note | |
| |
| our old bed was killing my lower back again, so we got another new one (we returned the last new one because it was too hard), this time it's on the soft side, but at least not lumpy.
|
Sunday Oct 7 |
| |
| Event: Susquehanna Stumble X
|
| Orienteering race 2:39:51  *** 18.8 km (8:30 / km) +300m 7:52 / km | |
| ahr:170 max:184 spiked:36/38c shoes: VJ Falcon spikes 2007 |
| posted my gps track on routegadget:
http://s91276857.onlinehome.us/gadget/cgi-bin/reit...=
as you can see, no real mistakes (navigation was easy, and I was definitely gaining time by not messing up), but I really slowed down after 18, in fact, I walked most of the time after that. it was pretty hot, and from the HRM, it looks like I started out too fast. got some cramps that seemed like they were from the gu (never had that problem before), and that made it hard to run. my energy level crashed around the same time, not sure I've been that tired before. I guess my fitness level is close to a historic low and I was just sick for two weeks, but I really still should have been in the top 3.
now I have a few concerns about whether blue is going to kick my ass in november. not that there's too much time to fix my fitness, but at least it should be much cooler. will try to at least get some consistent weeks in before then, with some terrain running.
|
| |
| C • more 1 |
| Stretching 5:00 [0] | |
| |
| |
Saturday Oct 6 |
| X-Training 30:00 [1] | |
| |
| |
| Stretching 5:00 [0] | |
| |
| |
Friday Oct 5 |
| Running (grass) 15:42 [2] 1.84 mi (8:31 / mi) | |
| ahr:154 shoes: nike free |
| |
| Stretching 10:00 [0] | |
| |
| |
Thursday Oct 4 |
| Running (grass) 30:43  4.0 mi (7:40 / mi) | |
| ahr:162 max:182 shoes: nike free |
| |
| Stretching 12:00 [0] | |
| |
| |
Tuesday Oct 2 |
| Running 31:57  4.0 mi (7:59 / mi) | |
| ahr:156 max:178 slept:8.0 shoes: nike free |
| |
| Stretching 11:00 [0] | |
| |
| |
Monday Oct 1 |
| Bike (commute) 47:31  10.5 mi (13.3 mph) | |
| ahr:135 max:158 |
| home to work. mostly took it easy.
|
| Bike 11:51  2.75 mi (13.9 mph) | |
| ahr:132 max:157 |
| work to saab.
|