Sunday Sep 23 |
| |
| Event: OOC Lac Beauchamp Farsta
|
 | orienteering race (Lac Beauchamp Farsta) 1:16:35 [4]*** 6.8 km (11:16 / km) +20m 11:06 / km | |
| 32c slept:7.8 shoes: adidas Response Trail XII 0199 |
| Farsta
62.3%
12/19
I guess I went out too fast as my average pace steadily declined. I did recover somewhat after big mistakes on the second of three maps. |
| Cross country warm up/down 5:00 [3]0.6 km (8:20 / km) | |
| shoes: adidas Response Trail XII 0199 |
| |
| basic training 15:00 [1] | |
| |
| |
| |
|
Long advanced - Splits |
Saturday Sep 22 |
| |
| Event: Sprint Series Final & US Relay Champs
|
| basic training 15:00 [1] | |
| slept:10.0 |
| |
Friday Sep 21 |
| Running 30:01 [3]4.76 km (6:18 / km) | |
| slept:9.4 shoes: adidas Response Trail XII 0040 |
| |
| basic training 15:00 [1] | |
| |
| |
Thursday Sep 20 |
| basic training 18:00 [1] | |
| slept:8.0 |
| The strength exercises now seem that much more important as I focus on keeping my knee together and not on impressing my therapist. |
Wednesday Sep 19 |
| basic training 13:00 [1] | |
| (injured) |
| |
| Running 30:17 [3]3.0 mi (10:05 / mi) +1m 6:16 / km | |
| shoes: adidas Response Trail XII 0040 |
| MRI makes it official. I'm broken: degenerative-type medial meniscal tear. I won't be getting better so I'll mark myself no longer injured. The meniscus was torn years ago (not last October) and the tear resulted in permanent loss of cartilage. There is no turning back but I will see a surgeon.
I can no longer target a return to last year's 6 day, 40 mile weeks. I need a new regimen. Doctor was very clear that I must continue running. He says that there is no fear of the same injury to the other knee and I can't make things worse by running.
Even so, road, cross-country and mountain racing will wait until next spring. I'll keep the training short in duration. If I can gradually bring my regular pace under 9:40 I will reintroduce regular six-milers.
Good news: for the first time in five weeks I was able to run four days in a row. That includes a strong workout last night.
I will clear my account with the physiotherapy clinic. Now that I know how to strengthen areas supporting knee, I no longer need to pay for visits.
|
Tuesday Sep 18 |
| orienteering (Kanata Jul 2006) 22:23 [3]*** 2.13 km (10:31 / km) +15m 10:09 / km | |
| 12c slept:10.0 (injured) shoes: adidas Response Trail XII 0199 |
| |
| orienteering (Kanata Jul 2006) 18:54 [4]*** 2.13 km (8:52 / km) +15m 8:34 / km | |
| 12c shoes: adidas Response Trail XII 0199 |
| |
| basic training 16:00 [1] | |
| |
| ...and 21 minutes stretching |
| |
|
Sprint - Splits |
Monday Sep 17 |
| Cross country 32:51 [3]5.43 km (6:03 / km) +17m 5:57 / km | |
| (injured) shoes: adidas Response Trail XII 0040 |
| In a rush to orienteer at Greens Creek before sunset, I forgot my pants. |
| basic training 17:00 [1] | |
| |
| glutes & squats plus 45 minutes stretching |