Sunday Oct 23 |
 | Orienteering warm up/down 15:00 [2]1.7 mi (8:49 / mi) | |
| shoes: VJ Spikes |
| warmup |
| Orienteering race 1:03:47 [4]**** 7.75 km (8:14 / km) +335m 6:46 / km | |
| spiked:14/22c shoes: VJ Spikes |
| Nolde red. Good, but not great race. Ran fine but lost a couple minutes here and there. |
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Red - Splits |
Saturday Oct 22 |
| Orienteering 50:00 [2]*** 6.0 mi (8:20 / mi) | |
| shoes: The odd couple |
| Around FCN. My original plan was greatly scaled back because of the unexpected presence of hunters. Still, I found some platforms.
Vegetation sucked. (Foreshadowed Sunday.) |
Friday Oct 21 |
| Run 40:00 [2]5.0 mi (7:59 / mi) | |
| max:140 shoes: Adidas |
| Very easy to path split in front of museum. Out in 20 = back in 20. |
Thursday Oct 20 |
| Run warm up/down 5:45 [2]0.75 mi (7:40 / mi) | |
| shoes: Asics |
| to gym |
| Weight training 20:00 [2] | |
| ahr:110 max:132 |
| Generally easy, but went up fairly high on leg extensions and leg press. Not a lot of reps, though. Did some upper body, too. |
| Run 20:00 [3]2.31 mi (8:39 / mi) | |
| ahr:144 max:154 shoes: Asics |
| level 10 hills, 7 mph |
| Run warm up/down 5:34 [2]0.75 mi (7:25 / mi) | |
| ahr:129 max:139 shoes: Asics |
| from gym |
Wednesday Oct 19 |
| Run warm up/down 6:30 [2]0.75 mi (8:39 / mi) | |
| shoes: Adidas |
| to gym |
| Rowing Machine 40:53 [3]10 km (4:05 / km) | |
| ahr:146 max:155 |
| 5000 m splits roughly even;
around 25 spm on average |
| Run warm up/down 6:45 [2]0.75 mi (9:00 / mi) | |
| shoes: Asics |
| from gym. very tired |
Tuesday Oct 18 |
| Note | |
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| Here is a picture of Dasha's ankle Saturday - one week after the injury. The swelling is down nicely but the vibrant colors remain.
http://www.masalkov.com/album/2005/RightAnkleTwist... |
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| C • Any other members?! 8 |
| Run 1:26:47 [2]11.2 mi (7:45 / mi) | |
| ahr:136 max:150 shoes: Adidas |
| Out in 45:00, back in 41:46 (5.6 miles) |
| Run warm up/down 3:14 [2]0.4 mi (8:04 / mi) | |
| ahr:131 max:144 shoes: Adidas |
| around the block 1.5 times |
Monday Oct 17 |
| Run 1:01:00 [2]8.0 mi (7:37 / mi) | |
| shoes: Asics |
| Ran to and touched the rock tunnel at Spring Garden Bridge. Out in 30:00, back in 28:45. Remainder was once lap around the block. |