Sunday Nov 23 |
 | Running 40:25 [3]5.91 mi (6:50 / mi) | |
| ahr:161 max:166 slept:8.5 |
| home - Jamaica Pond - Pond/Myrtle/Green - Franklin Park. 40F |
| Orienteering 21:07 [3]3.32 km (6:22 / km) +102m 5:31 / km | |
| ahr:165 max:176 spiked:12/14c |
| Franklin Park CSU Park-O. nice course by Kenny. The two 'non-spikes' are actually route choice errors (the wrong way around the green/the pond). |
| Running 40:49 [3]5.97 mi (6:50 / mi) | |
| ahr:155 max:164 |
| back home the reverse of the previous run. might have done more but felt quite leg-sore in the last mile or so. ankle seems fine, obviously not 100% but this is a bizarre sprain (although like the last few on this ankle: I seem able to continue to run without pain even in the forest). 45F, sunny; overdressed (long sleeves). |
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Park-o (Advanced) - Splits |
Saturday Nov 22 |
| Orienteering 1:20:00 [3]10 km (8:00 / km) | |
| spiked:15/17c |
| running the 2002 BHT 21-26-St-10, at which point it was too dark to see so I ran back via controls 15 and 14 of last week's version. After a complicated set of addition of distances of leg lengths measured in previous years, it came to 10.00km which is a little amusing. Felt quite good, though sprained left ankle slightly twice (once coming in to 23, once just leaving the road after 6 (I think I've sprained an ankle there once before, it must be that one changes one's running style on the road and it takes a few paces to get back the 'forest' style.)) 52F, clear, still, sun setting: perfect for orienteering. |
Friday Nov 21 |
| Running 25:45 [3]3.8 mi (6:47 / mi) | |
| ahr:164 max:167 slept:7.0 |
| home - Eliot - Western Ave - loopy way - home. 7:55am, light rain, 45F. |
| Strength & Conditioning 56:00 [2] | |
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| 3*10 u/b. weights: sq 270/295/295; cr 115/120/115; mp 25/20/20 (almost); row 70/80/70; bp 70/70/80; back 25/35/35.
comment: ankles feel a bit asymmetric as if I'm adapting in the leg muscles to a weaker left ankle. have to ask someone about this. |
| Bike 8:00 [3] | |
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| warm up/down for s&c. |
Wednesday Nov 19 |
| Intervals 12:32 [5] | |
| max:180 |
| fartlek = 2*100 + 2* 120 + 2* 150 + 2*120 + 2* 100 paces (=64/76/96 seconds roughly, with 56/44/54 seconds jog). |
| Running 37:28 [3]7.2 mi (5:12 / mi) | |
| ahr:164 |
| the rest of the warm-up/jogging/warm-down. river to Arsenal, 6:30pm, dark but warm (55F). |
| Note | |
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| plan for the weekend: rerun the 2002 traverse (which was more fun) to see how fit I actually am; saturday assuming the weather is bearable. |
Tuesday Nov 18 |
| Strength & Conditioning 52:00 [2] | |
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| l/b 3*10. need to be very careful with knees (I think last week's twinge was due to poor squat technique putting sideways forces on left knee).
weights: slp 230, sls 140+bar; ibp 40/40/30; wch 70; bor 60. |
| Bike 8:00 [2] | |
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| warmup/down. |