Saturday Dec 30 |
| |
| Event: OCIN New Year's Orienteering Festival
|
 | Orienteering race (Club Meet) 47:25 [4]*** 5.1 km (9:18 / km) +135m 8:13 / km | |
| 15c slept:7.0 shoes: Silva O' Spikes (Rubber) |
| OCIN "Freezer O" - Miami University Natural Areas, Oxford, Ohio.
6207m |
| Running warm up/down (Mixed Trail/Road) 6:00 [1]0.6 mi (10:00 / mi) | |
| shoes: Silva O' Spikes (Rubber) |
| Brief warm up in the parking lot area and then down to the start. |
| Stretching warm up/down 4:00 [1] | |
| |
| Before and after. |
| Note | |
| |
| Again thought about getting in an easy run in the late afternoon. That idea went out the window quickly as my legs were achy and tired after getting home. |
| |
|
Green - Splits |
Friday Dec 29 |
| Cycling (Stationary) 1:05:00 [2]20.07 mi (3:14 / mi) | |
| weight:125.4lbs |
| Level 10, Hills (Cascade), on the newer LifeFitness. |
| Soccer (Indoor) 25:00 [4] | |
| shoes: Adidas Absolion TRX FG David B |
| Subbing again for friends' team. It just wasn't our night, with enough near misses that we could have played to a tie easily. Instead it was 0-4. At least I got my speed interval training taken care of.
Positive note of the day: I left both the wrap and ankle brace at home but recorded no ill effects (so far) from some hard sprints in the game :) |
| Stretching warm up/down 5:00 [1] | |
| |
| |
| Strength 6:00 [1] | |
| |
| Ankles. Too tired to do the other stuff. |
| Note | |
| |
| The original plan for the day was to get in my long run of the week (~10mi.), since it won't happen during the New Year O'Fest. But I didn't get a good night sleep, plus the L shin was slightly aching, so decided to skip the long run and bike instead. The Billy Pig on Monday should offer enough mileage for a long run anyway.
The weather is unseasonably warm - 60F today! - for end of December. Looks like rain is a-coming, so this will be more like a regular Pig than a "Frozen Pig." |
Thursday Dec 28 |
| Running (Road) 48:21 [2]6.1 mi (7:56 / mi) | |
| shoes: Asics Gel Cumulus VII |
| Low 50s, clear - easy out and back run in Hyde Park. 23:55 out, 24:26 back. Wore t-shirt and shorts again. |
| Cycling (Stationary) 45:00 [2]16.36 mi (2:45 / mi) | |
| weight:125.4lbs |
| Level 7, Manual. |
| Stretching warm up/down 5:00 [1] | |
| |
| |
| Strength 6:00 [1] | |
| |
| Ankles. |
Wednesday Dec 27 |
| Running warm up/down (Trail/Terrain) 17:31 [2]** 2.06 km (8:30 / km) +95m 6:55 / km | |
| shoes: Icebug MR BUGrip |
| Running from car to start, then from finish back to car. Boy was it MUDDY on the tracks! Saw a fire hose that went from the stream all the way to the ridge top along the trail, weird. |
| Orienteering 32:31 [3]*** 5.13 km (6:20 / km) +155m 5:30 / km | |
| 22c shoes: Icebug MR BUGrip |
| Went over to McFarlan for some training. Did the same 3 loops from back in September. Most of the ribbons are still up. Nice day to be in the woods.
Splits: 11:36, 14:01, 6:54 |
| Stretching warm up/down 6:49 [1] | |
| |
| Before and after the orienteering. |
| Running warm up/down (Track) 33:20 [2]4.0 mi (8:20 / mi) | |
| shoes: Asics Gel Cumulus VII |
| Warm up, cool down, and in-between for the track workout. |
| Speed/Track 18:36 [4]4.8 km (3:52 / km) | |
| shoes: Asics Gel Cumulus VII |
| UC Track - 3x1600m at Threshold pace, with 400m jog in-between. Didn't check the temps but it was barely warm enough for shorts and t-shirt. Speed wasn't great, and times weren't as consistent as I'd like.
Splits: 6:12.43, 6:13.04, 6:10.84 |
| Stretching warm up/down 9:00 [1] | |
| |
| Before and after track. |
| X-Training (Elliptical) 24:00 [3]3.8 mi (6:18 / mi) | |
| weight:125lbs |
| Level 10, Manual, on a LifeFitness machine. |
| X-Training (Elliptical) 26:00 [2]4.33 mi (6:00 / mi) | |
| |
| ... then dropped down to Level 8 for 21' plus a 5' cool down.
Burned a total of 718cal. |
| Strength (Calisthenics) 12:45 [1] | |
| |
| Ankles, sitsups, and pushups. |
Tuesday Dec 26 |
| Note | |
| |
| Boxing Day - not a real holiday here in the US, but I treated myself to another off day anyhow. |
Monday Dec 25 |
| Note | |
| (rest day) |
| Scheduled rest day for the legs. My tummy took up the slack by devouring all kinds of sugary goodness. Yum! |
| Strength 4:00 [1] | |
| |
| Ankles. |
Sunday Dec 24 |
| |
| Event: APOC 2006
|
| Running (Trail) 1:12:00 [2]** 11.6 km (6:12 / km) +295m 5:30 / km | |
| shoes: Icebug MR BUGrip |
| 33F, partly cloudy - morning run with the trail group at Mt. Airy. Again not as cold as the termostat indicated. Perhaps I'm getting acclimated to the cooler temps? Easy pace intended as a recovery run, but went a bit longer than planned (60min). Had originally thought about running the Red course afterwards as training, but I had had enough of the muddy trails by the end, so scraped the o-training. It's probably a sensible thing to do anyway so I don't trash my legs too much.
Figured I could add some volume by hitting the gym on the way home for some spinning, but they were closing at noon today. Since I lack the proper gear to ride outside in the cold, I take it as a sign to not train anymore for the day and just went home. |
| Strength 58:15 [2] | |
| |
| At home, a little bit of everything. R ankle is feeling almost normal now but L groin is tires somewhat with the exercises. |
| Stretching warm up/down 5:00 [1] | |
| |
| |