Orienteering41:08*** 2.99 km (13:45 / km) +60m12:30 / km ahr:167 max:181 spiked:7/9c shoes: Inov8s
My first ever go at Mobile-O, and Rob's initiation to orienteering! He guided me round the course, and was very successful. It was super tough out there in the soft snow, and there was a few places where I slowed to a walk. We hit everything until number 7, where I didn't turn right enough and we ended up at 8. So I had to turn round and go up the big hill, which was pretty hard work. Then overshot number 9 a little by being on the wrong side of the ridge. It was really fun and I was dead impressed with Rob's planning. He should really have a go at the real thing! Great to be out in the snow, and focussing on the running and talking meant I felt a lot better than yesterday. I reckon we lost about 4 mins out there, and it would have been less without snow. Pretty cool.
Failed to get up and run today, but we are going skiing all day so I'm sure that counts for now.
XC Skiing1:20:18 4.24 mi (18:56 / mi) +88m17:47 / mi ahr:118 max:145
Wasn't feeling it at all today. An absolute lack of energy the whole time. My technique is improving but I didn't have the oomph in me to raise the heartrate and go for it at all. So spent a lot of time just doing that walk shuffle thing. A real shame as I was looking forward to getting on groomed trails again!
Also, the people were mean. One girl was skating the wrong way up a long one way hill (so I couldn't see the bottom or her) and yelled at me for having the cheek to be skiing down it (the right way). Then an older lady yelled at us because we passed her and then slowed down - because we were stuck behind her husband and another guys having a chat. A lot of angst out there at Winding Trails - can't we all just get along? Feels like a bit of a wasted day, but we did enjoy the game of Contact on the way back. Hope I feel better for Mobile-O tomorrow.
Running46:04 5.0 mi (9:13 / mi) +93m8:43 / mi ahr:172 max:187
Boris and I dragged each other out on a cold Friday morning (I am taking a computer at home day after all the mousey late nights this week) and it's a good job, because I found it tough going out there. The snow was pretty crunchy and still quite sinky in places, and I was having to push really hard to get through it. So not the best, but I feel all the better for having gotten out there.
Strength22:39 0.15 km (2:27:05 / km) +13m1:43:25 / km ahr:132 max:157 weight:61.2kg
I do want to get back to the gym again, but from now on I am only allowed to do it after I have done my running for the day. If I'm tired, I skip it. To get back into doing proper stuff I found an old core circuit of Steve's, which doesn't work the legs much but gives your core a good thrashing.
Bosu core circuit - 3 sets of 12 crunches, 12 obliques and 20 Russian twists. My core is now too weak to keep my feet off the ground during this - I am a long long way from a Rocky.
Weights all 7.5lb
Runners arms 3 x 25
45 Degree power presses 3 x 10
Bent over lat raises 3 x 10
Assisted dips -25lb 12, 6
I can do two proper pull ups with -25 assistance. Alex kicks my butt
Finished off with a couple of planks with arm front, arm to the side. Also, I weighed in when I arrived. 61.2kg as opposed to the 63 at the end of November. And I look much better in my kit too. Win.
Rest day! Arthur has booked me flights to Tucson for the conference, so I can go orienteering in Arizona. Wicked! Just had to go on another choccie milk mission, but it was great to be outside - it's a beautiful crisp day out there. Lovely.
Running42:30 3.9 mi (10:54 / mi) +49m10:29 / mi ahr:146 max:174
New Haven was a crazy ghost town this morning. It looks like something out of "The Road" no cars moving, bedraggled looking people forcing their way through the storm to work. I didn't think the snow was that deep, until I stepped outside in my running kit (plus rucksac of normal clothes) and immediately sank to my knees on my doorstep. What ensued was a huge amount of fun - basically terrain intervals depending on whether each section was cleared or not. I saw two people cross country skiing to work, and the Undergrad Campus looked stunningly beautiful with the icing sugar trees. Great stuff!
Started watch and then accidentally stopped it with my coat cuffs, so have added a bit extra for the run up Orange at the start.
Running41:19 5.01 mi (8:15 / mi) +64m7:56 / mi ahr:168 max:179 shoes: 09 Saucony Grid
Lunchtime run from work as the mice gorge themselves on chocolate milk. Hamstring ache present but a lot better than yesterday - another good stretch tonight and hopefully it'll ease out. In the middle of the run did a 5 min marathon pace tempo bit based on HR (around 175-178) - average speed was 7.09/mile for that bit, which is just about perfect. Good to get out before the storm descends - tomorrow's run may well be another mega hardcore one!
Due to the time of night (stupid o' clock), a very low impact "strength" session on the mat, followed by ten mins of stretches. I learnt doing this that the muscle that works when you do leg raises lying on your side is really weak on my left. 15 is really easy when I'm lying on my left and raising my right, but more than three in a row is impossible the other way round. I'm wondering whether my right side is doing most of the work when running, and that's why I have the tight right hammie? Any ideas? Almost certainly worth trying to do something about regardless.
Running41:24 4.53 mi (9:08 / mi) +105m8:31 / mi ahr:159 max:175
This was a bit more like ice skating in places than running! After a long day in the lab I made it out pretty late, and as the pavements were icy, thought I would do some snowy stuff. The snow wasn't iced over though, so I was slipping all over the place, and then couldn't run too quick on the pavements because they were icy too. Still, very glad to get out after a busy day. My right hamstring doesn't like the slipping around though, it's pretty sore now, despite a good stretch out.