Training Log Archive: DorisIn the 7 days ending Mar 19, 2018:
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Monday Mar 19, 2018 #
Running 1:06:00 [3] 7.0 mi (9:26 / mi)
(injured) shoes: Saucony Swerve (Orange)
@ C & O
Workout 7 @ 9:20
a little slower, tired from yesterday - I would have put this off a day, but a storm is coming in...
9:55 / 9:31 / 9:27 / 9:27 / 9:24 / 9:22 / 9:20
generous stop at the turnaround
Workout 7 @ 9:20
a little slower, tired from yesterday - I would have put this off a day, but a storm is coming in...
9:55 / 9:31 / 9:27 / 9:27 / 9:24 / 9:22 / 9:20
generous stop at the turnaround
Sunday Mar 18, 2018 #
Event: QOC Manassas
Running 40:00 [3] 4.0 mi (10:00 / mi)
(injured) shoes: Saucony Swerve (Orange)
@ Gude loop
4 miles easy.
4 miles easy.
Orienteering 1:11:49 [3] 4.2 mi (17:06 / mi)
(injured) shoes: inov-8 X-Claw 275
@ Stuart's Hill section of Manassas National Battlefield Park
I surprised myself today, I wasn't expecting to do as well as I did. Pleased! Now I can say I know how to read a map, I suppose. I did Green because, well, because it's what I am suppose to do and I needed to do a course that was longer than Orange because Vince was already slightly grumbling about how long the Orange course was. There is always the one control that is my nemesis and that was #4. I got lost and turned around and I also bumped into Vince who was looking for his own 4 and helped him find his control (which helped me find mine or maybe it was the other way around) and to understand the water stop symbol. And though I ran as best I could, I found myself stumbling across and weaving above and below fallen trees for a long time thinking that no one would pick this terrible route and do people really run through this and high grass where you have to pick up your knees? I'm not quite sure. I suppose so. I'm not strong enough to do that at this distance, I used the fallen trees to walk and rest between clear running space. Gorgeous day, happy that Vince finished Orange. Hamstring is getting better and better. Maybe another week or two.
I surprised myself today, I wasn't expecting to do as well as I did. Pleased! Now I can say I know how to read a map, I suppose. I did Green because, well, because it's what I am suppose to do and I needed to do a course that was longer than Orange because Vince was already slightly grumbling about how long the Orange course was. There is always the one control that is my nemesis and that was #4. I got lost and turned around and I also bumped into Vince who was looking for his own 4 and helped him find his control (which helped me find mine or maybe it was the other way around) and to understand the water stop symbol. And though I ran as best I could, I found myself stumbling across and weaving above and below fallen trees for a long time thinking that no one would pick this terrible route and do people really run through this and high grass where you have to pick up your knees? I'm not quite sure. I suppose so. I'm not strong enough to do that at this distance, I used the fallen trees to walk and rest between clear running space. Gorgeous day, happy that Vince finished Orange. Hamstring is getting better and better. Maybe another week or two.
Saturday Mar 17, 2018 #
Running 50:00 [3] 5.0 mi (10:00 / mi)
(injured) shoes: Saucony Swerve (Orange)
@ Thomas Farm loop
5 miles easy, lots of walking - bad habit.
5 miles easy, lots of walking - bad habit.
Friday Mar 16, 2018 #
Strength 1:00:00 [3]
(injured)
@ Rockville Swim
regular strength. fixed squat form.
regular strength. fixed squat form.
Thursday Mar 15, 2018 #
Running 50:00 [3] 5.0 mi (10:00 / mi)
(injured) shoes: Saucony Swerve (Orange)
@ Wootton loop
5 miles with 3x5 min hard/5 min easy tucked in there.
5 miles with 3x5 min hard/5 min easy tucked in there.
Wednesday Mar 14, 2018 #
Running 50:00 [3] 5.0 mi (10:00 / mi)
(injured) shoes: Saucony Swerve (Orange)
@ King farm loop
5 miles easy
5 miles easy
Tuesday Mar 13, 2018 #
Note
P's note:
Okay, tomorrow do a 5-mile run where, in the middle 3 miles, you run hard for 5 min and then easy for 5 min; by hard I mean about 75% of max effort. Do an easy 5 Thurs and Sat and then 7 at 9:20 pace on Sun. Soreness is okay, but if your hamstring really starts hurting, then back off.
Okay, tomorrow do a 5-mile run where, in the middle 3 miles, you run hard for 5 min and then easy for 5 min; by hard I mean about 75% of max effort. Do an easy 5 Thurs and Sat and then 7 at 9:20 pace on Sun. Soreness is okay, but if your hamstring really starts hurting, then back off.
Strength 1:00:00 [3]
(injured)
@ Rockville swim
hamstring sore. regular strength.
hamstring sore. regular strength.