Sunday Nov 16 |
 | Orienteering 1:50:45 [3]13.94 km (7:57 / km) | |
| spiked:21/26c |
| Blue Hills Traverse; didn't seem quite as good as last year; results are evidence. No flow. see comments under the race. won by about 14. |
| Running 9:30 [3]1.2 mi (7:54 / mi) | |
| |
| warm-down up the hill above Houghton's Pond, to make 2h00. |
| |
|
Traverse - Splits |
Saturday Nov 15 |
| Running 37:17 [3]5.33 mi (7:00 / mi) | |
| ahr:156 max:171 |
| a run to see how the knee was feeling ahead of tomorrow. answer: fine. |
Thursday Nov 13 |
| Note | |
| |
| left knee is sore today (inner side of joint). not sure why.
added Nov 19: presumably due to poor strength technique yesterday, though other possibility is running in worn out shoes. |
Wednesday Nov 12 |
| Strength & Conditioning 50:00 [2] | |
| |
| 2*10 u/b. |
| Running 8:54 [3]0.02 mi (7:27:35 / mi) | |
| |
| home from z center. |
Tuesday Nov 11 |
| Running 35:15 [2]7.3 mi (4:49 / mi) | |
| ahr:163 max:181 slept:6.0 |
| the jogging between fartlek sessions. felt better than yesterday. running shorts and short sleeves, it isn't that cold yet. |
| Intervals 16:00 [5] | |
| |
| the fartlek intervals (8*1:30 with 1min + 2*2:00 with 1min). felt ok, a bit sore still. |
Monday Nov 10 |
| Running 48:28 [3]6.83 mi (7:06 / mi) | |
| ahr:164 max:170 slept:7.0 |
| north beacon. lunchtime, 7C, beautiful sunshine and still conditions. felt very sore after yesterday. |