Training Archive: ccsteveIn the 7 days ending 2008-07-05:
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| S | M | T | W | H | F | S | |||||||
Saturday Jul 5 | ||
| Morning Run warm up/down (pavement) 19:22 [2]2.0 mi (9:40 / mi) | |
| shoes: Nike Air Terra Humara | ||
| 2 imles out to Ellison park, 9:17 / 10:06 (mostly downhill) | ||
| Walking 4:38 [1] | |
| shoes: Nike Air Terra Humara | ||
| Morning Run 2:39 [2] | |
| shoes: Nike Air Terra Humara | ||
| pre-hlll warmup across park | ||
| Morning Run hills 43:29 [4]4.0 mi (10:51 / mi) +180m 5:56 / km | |
| shoes: Nike Air Terra Humara | ||
| Ellison 1k / 45m hill workout. Meant to do more, but leg issues...
3:12 / 7:03 3:22 / 7:00 3:22 / 7:09 4:42 / 7:38 [power walk up] | ||
| Morning Run hills 10:00 [3]1 km (10:00 / km) +40m 8:20 / km | |
| shoes: Nike Air Terra Humara | ||
| Tacked on a climb of the sand pile and trail back towards the exit. | ||
| Walking warm up/down 40:00 [1]3.0 mi (13:19 / mi) +90m 7:35 / km | |
| shoes: Nike Air Terra Humara | ||
| Some jogging, but mostly a good walk back to warmdown.
Definitely something going on with the left leg. Not quite the same knee issue as it is a calf and butt thing. Looked at my gait and foot placement and realized the right foot is landing squarely, but the left is very much an inside thing. I hit the inside of the heel and roll onto the ball of the big toe. The right foot lands on the full heel and rolls up to pressure across the whole front of the foot. Feels like the padding on the left shoe is worn on the inside, so new shoes are on the list. (hey look - 500 miles on them...) | ||
Thursday Jul 3 | ||
| Morning Run 38:15 [4]4.0 mi (9:34 / mi) | |
| shoes: Nike Air Terra Humara | ||
| Over to the park for a speed workout. 9 min 1 mile warmup, 10:30 warmdown. Mini woo-hoo for the effort - 8x400m with 1 minute between. Splits: 1:30, 1:26, 1:25, 1:25, 1:26, 1:26, 1:26, 1:21. Yes, I was able to complete all 8 planned, used only the one minute between, and had enough to push the last one as it was the last one;-) Slight soreness in the knee. | ||
Tuesday Jul 1 | ||
| Morning Run (pavement) 17:31 [3]1.9 mi (9:13 / mi) +20m 5:33 / km | |
| shoes: Nike Air Terra Humara | ||
| Lighter shake-out run with the pooch today. | ||
Monday Jun 30 | ||
| Dance 1:00:00 [1] | |
Sunday Jun 29 | ||
| Event: ROC - 2nd Annual Adventure Run | ||
| Orienteering race (Adventure Run) 2:37:45 [5]*** 15 km (10:31 / km) | |
| shoes: Nike Air Terra Humara | ||
| Extreme Adventure run at Ellison Park teamed with Gil. He's got greater reserves and we used him to punch 22 of 24 controls - the hills wore him out in the end;-)
Good start on map 1 - controls 2, 5, 4, back by 5 to 1, 3, 7, cross the stream to 6 and then on to NA - 16 1/2 minutes to NA1. [Yes, stream was chest high to me... Going around would have added at most a minute, and we were eager;-] Trail run to NA3, and WIll passed us about halfway there - he didn't feel like crossing the stream - woo-hoo for us;-) Nice trail run to NA4, and a good route around on map 2 - staying reasonably high - 12, 8, 9, 15. Out of 15 and down to the road well, and then around - 10, 11, 13, 18, 14, 16, 17. I bobbled at 13 misreading where to head off the main trail - at about 55 minutes in... On the trial run back we took the "old" white trail - low by the base of the hill. I was ok with it, think it might have been more work for Gil's larger frame;-) Good place to note - we did well as a team. Gil punched all of the first controls and I hung back, checked the map, rested, and took a slight lead-off to the next control. He made up ground and climbed hills with his greater conditioning... I was a bit speedier on winding / close vegetation / downhill & obstructed portions, and he's got the horsepower for any open area and hills. Not much to say about the 3rd map, though we dropped our speed down a notch for sure. | ||