Training Archive: boyleIn the 7 days ending 2007-09-09:
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| M | T | W | H | F | S | S | |||||||||||||||
Sunday Sep 9 | ||
| Event: OOC Cedarview West | ||
| Running warm up/down 7:00 [3]1.17 km (6:00 / km) | |
| (injured) shoes: adidas Response Trail XII 0199 | ||
| On my way to the O meet, I cheered on the guys racing 5k in Gloucester. Corey PBed at 18:56. Kevin couldn't race after banging knee in paintball tournament Saturday. Apparently, we're all running Terry Fox next Sunday. | ||
| orienteering race (Cedarview West) 1:12:04 [4]*** 6.52 km (11:03 / km) +13m 10:57 / km | |
| 14c slept:7.0 shoes: adidas Response Trail XII 0199 | ||
| Apparently, no one from the Ottawa area is headed down to Connecticut in two weeks. I would have asked Gord Hunter but didn't see him at the meet.
This is one of my favourite maps. I was running second place in the race at controls 5 and 6. My average paced picked up with each control. 80.3% 3/16 | ||
| C • too bad 3 | ||
| basic training 16:00 [1] | |
| rhr:58 | ||
| squats & glutes plus an additional 60 minutes of stretches
127/67 58 | ||
Long advanced - Splits | ||
Saturday Sep 8 | ||
| basic training 19:00 [1] | |
| squats & glutes plus 41 minutes stretching
I had hoped to run this morning but the knee pain through the night convinced me to rest up for tomorrow. Hey, I ran three days consecutive. | ||
Friday Sep 7 | ||
| basic training 18:00 [1] | |
| (injured) | ||
| Signs of improved strength: I am doing the same number of sets and reps of squats and glutes work yet I'm taking much shorter rests between sets. | ||
| orienteering (Greens Creek Jun 2003) 32:38 [3]*** 3.21 km (10:10 / km) | |
| 10c shoes: adidas Response Trail XII 0040 | ||
| I only did first 10 controls. By 20 minutes before sunset it was already too dark for orienteering.
humidex 36 33 min stretches | ||
Thursday Sep 6 | ||
| Running 5:30 [3]0.55 mi (9:57 / mi) | |
| shoes: adidas Response Trail XII 0867 | ||
| How hard can it be to hold your leg still for five minutes? I found the experience very difficult. Anxiety and/or caffeine, my muscles continued to twitch through the whole MRI. The technician had me redo the five-minute imaging and the second take was worse than the first. I wouldn't be surprised to learn that my images are useless. There must be a better way. | ||
| orienteering (Kanata Aug 2005) 23:05 [3]*** 2.35 km (9:49 / km) +15m 9:31 / km | |
| 10c slept:4.5 (injured) shoes: adidas Response Trail XII 0867 | ||
| humidex 30 | ||
| orienteering (Kanata Aug 2005) 21:12 [3]*** 2.35 km (9:01 / km) +15m 8:45 / km | |
| 10c shoes: adidas Response Trail XII 0867 | ||
| This was my fastest recorded leg 7, 1:21. | ||
| basic training 21:00 [1] | |
| glutes & squats plus 30 minutes of stretches | ||
Wednesday Sep 5 | ||
| Running 29:52 [3]3.0 mi (9:57 / mi) +12m 6:07 / km | |
| rhr:43 (injured) shoes: adidas Response Trail XII 0040 | ||
| When's the last time I got passed by a jogger???
131/76 hr43 | ||
| basic training 20:00 [1] | |
| The nag got himself an MRI at the hospital at 03h00 tonight.
squats & glutes | ||
Tuesday Sep 4 | ||
| basic training 23:00 [1] | |
| slept:8.0 (injured) | ||
| Hi Mom!
I did my physiotherapy homework: squats & glutes exercises plus 30 minutes of ITB and quad stretches. walk w/ myr 2.8k | ||
Monday Sep 3 | ||
| Running warm up/down 4:00 [3]0.67 km (6:00 / km) | |
| (injured) shoes: adidas Response Trail XII 0199 | ||
| orienteering race 2:12:47 [3]*** 5.5 km (24:09 / km) +96m 22:12 / km | |
| 10c slept:6.5 shoes: adidas Response Trail XII 0199 | ||
| LGOC Lac Bourgeois
DNF I ran fine through 8 (spiked that one). I then spent nearly an hour seeking 9, gave up, and finished map so that I could make it to the final AAA baseball game ever to be held in Canada. Lynx lost 5-8. The last two controls and first eight were done at 19:59/k pace. The issue was not fitness but rather navigation (or control placement). | ||
| basic training 30:00 [1] | |
| squats & glutes plus 15 minutes of stretches | ||