Sunday Aug 26 |
 | Calisthenics / Dance (dancing) 30:00 [1] | |
| slept:8.0 |
| Some dancing at the WOC after party. (Most of my hours of dancing time were lower than intensity 1.) This dancing was good terrain training, because the dance floor had both sandy ground and contour lines (if mapped at a sufficiently small interval).
My legs were tired from the relay, but they felt okay dancing. |
Saturday Aug 25 |
| Running - Road / Track warm up/down (some trail/grass, too) 16:55  2.33 mi (7:14 / mi) +25m 4:22 / km | |
| ahr:147 max:165 slept:4.5 shoes: VJ Twister (US size 10.5) - 2 |
| Mostly brisk warm-up run before the WOC relay. I felt so-so and had some diarrhea and stomach discomfort. |
| Orienteering race (relay) 1:02:11  8.6 km (7:14 / km) +350m 6:00 / km | |
| ahr:168 max:181 21c shoes: VJ Twister (US size 10.5) - 2 |
| First leg of WOC relay. My legs felt somewhat better than yesterday but still not very good. I had some diarrhea throughout the morning, but it went away shortly before the noon start. My biggest problem during the run was that my stomach was irritated and thus bloated with breakfast, water and Hydralyte, and it just sat there and caused stabbing pain while I ran, rather than absorbing into my system. From a navigation standpoint, I had a fairly good run for most of the course but lost nearly 1.5 minutes on the third to last control, where Wil Smith got ahead of me. |
| Running - Road / Track warm up/down 10:00 [2] 1.05 mi (9:29 / mi) +6m 5:48 / km | |
| ahr:124 max:138 shoes: VJ Twister (US size 10.5) - 2 |
| Easy warm-down jog with Wil after the relay. |
Friday Aug 24 |
| Running - Road / Track warm up/down (some terrain, too) 7:36  0.84 mi (9:00 / mi) | |
| ahr:127 max:151 slept:9.0 shoes: VJ Twister (US size 10.5) - 2 |
| 5:46 warm-up before and 1:50 jog after orienteering. |
| Orienteering 34:02  4.3 km (7:55 / km) +135m 6:50 / km | |
| ahr:153 max:170 12c shoes: VJ Twister (US size 10.5) - 2 |
| Training run on the relay model area. My legs felt weak and flat today--not tired, really, just sort of disconnected or almost numb. Still, I pushed myself to do some faster running to tune up for the relay tomorrow, and it was easy to get my heart rate up, partly because of the heat, I suppose.
I was not eager to orienteer today, and when I hit some of the thicker patches of nettles, I slowed to a walk looking for a better way through--definitely not mentally in racing mode. |
Thursday Aug 23 |
| Running - Trail / Grass (almost half road) 44:20  5.22 mi (8:30 / mi) +15m 5:14 / km | |
| ahr:126 max:148 slept:8.0 shoes: Brooks Trance 5 - 1 |
| Easy morning run with Hilly, Sandra, Eddie and Boris, to Hydropark, on the trails on the Northern island, and back to Hotel Tourist. My legs felt sort of unenergetic. It was another day with temperatures in the 90's, so it was nice to run early. |
Wednesday Aug 22 |
| Note | |
| slept:8.2 (rest day) |
| I was thinking of running the WOC Tour orienteering race after watching the middle distance finals, but I didn't feel like orienteering--it's so hot today! |
Tuesday Aug 21 |
| Note | |
| slept:8.4 (rest day) |
| Planned rest day. My legs are tired, and it's hot. |
Monday Aug 20 |
| Running - Trail / Grass warm up/down (dirt road) 5:00 [1] 0.54 mi (9:20 / mi) | |
| ahr:112 max:125 slept:7.2 shoes: VJ Twister (US size 10.5) - 2 |
| Short, easy warm-up jog before orienteering. My legs are tired today, and the weather is hot, but I was still looking forward to orienteering. |
| Orienteering (middle distance) 50:31 [2]*** 5.6 km (9:01 / km) +80m 8:25 / km | |
| ahr:142 max:159 16c shoes: VJ Twister (US size 10.5) - 2 |
| Ran a course at the WOC middle distance qualification area. It was hot, and I was tired from yesterday, so I took it very easy. It was fun but flat and vague, so I still made some mistakes. |