Training Archive: AnnaIn the 7 days ending 2006-11-12:
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| M | T | W | H | F | S | S | ||||||||||||
Sunday Nov 12 | ||
| running warm up/down 43:18 [3]4.9 mi (8:49 / mi) | |
| shoes: O' Shoes | ||
| Ran around on the warmup map before, ran back from the finish after. | ||
| orienteering race 38:57 [4]*** | |
| shoes: O' Shoes | ||
| Did a lot better reading ahead and working on my flow. I don't have my map, but the few mistakes I made were from not checking the directions of the trails I was crossing. It was fun because I got to run fast. | ||
| C • Map 7 | ||
Day 2 Green Y - Splits | ||
Saturday Nov 11 | ||
| Event: BATONA 500 | ||
| running warm up/down 22:00 [3]** 2.44 mi (9:00 / mi) | |
| shoes: O' Shoes | ||
| Ran around on the warmup area, also walked, to get more comfortable with the contours. | ||
| orienteering 1:04:36 [3] | |
| shoes: O' Shoes | ||
| Some frustrating mistakes. I felt like my brain was turned off. I thought I was past the stage where I continued doing something stupid even though I knew I shouldn't be doing it.
I was happy with how I was used to the 2.5m contours, probably from Lithuania and some of the maps I have on Catching Features. I knew what I'd be able to recognize, and that helped me make realistic route choices. | ||
Day 1 Green Y - Splits | ||
Friday Nov 10 | ||
| running 32:11 [3]3.58 mi (8:59 / mi) | |
| shoes: New 767's | ||
| Nice easy run around a neighborhood by our hotel. It wasn't too nice running to the neighborhood, though, because there was no sidewalk. | ||
Thursday Nov 9 | ||
| swimming 36:03 [3] | |
| Ben tried to fix my goggles, but they came off in the middle of my swimming! I fixed them and then tried to get used to kicking and moving my arms at the SAME time! It's pretty tiring. I alternated a 100 freestyle with a 25 breast stroke 3 or 4 times, and then I was really out of breath. I worked on my kicking at the end, since my goggles were hurting my eyes. | ||
| strength (knee exercises) 15:00 [1] | |
| leg raises, ball squats, hamstring curls, then leg raises again. | ||
Wednesday Nov 8 | ||
| strength (Physical thereapy) 30:00 [1] | |
| all 4 leg raises, 4 lbs
10x20 sec ball squats 3x30 sec Reebok 30 hamstring curls, 25 lbs 3x10 on squat machine for both legs at 120, then each leg at 80. 30 step-downs each leg 30 ball tosses each leg 30 lunges on each leg with 10 lbs | ||
| running 33:22 [3]3.61 mi (9:15 / mi) | |
| shoes: New 767's | ||
| As easy as possible, legs pretty tired from exercises and I don't want them sore. | ||
Tuesday Nov 7 | ||
| running 32:23 [3]3.67 mi (8:49 / mi) | |
| shoes: New 767's | ||
| Ran to the Ruth Park golf course. It was so foggy, I thought I was in an episode of Scooby Doo! I did our 1-mile loop, then ran back home.
I'm trying to see how much running I can do while doing knee exercises, without getting sore. | ||
| strength (knee exercises) 18:00 [1] | |
Monday Nov 6 | ||
| strength (knee exercises) 30:00 [1] | |
| 2x20 leg raises each leg, all 3 kinds, 4 lbs.
10x20 sec ball squats 3x30 sec Reebok (still hard) 3x10 on squat machine, both legs with ball at 120 lbs, then each leg at 80 lbs. 30 step-downs each leg 30 hamstring curls, 20 lbs. 30 ball-tosses on trampoline on each leg 2x15 lunges on each leg with 4 lbs. | ||
| strength (core) 10:40 [1] | |
| Studied 2 old orange courses from Maine. First I practiced finding attack points, then I just looked at the contours on each leg. | ||
| C • map reading 2 | ||