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Training Log Archive: fredder

In the 30 days ending Nov 30, 2008:

activity

time

miles

Road Running

8:38:00

60.25

(8:36)

96.96

(5:21)

Orienteering

4:22:30

13.55

(19:23)

21.8

(12:02)

495

Total

13:00:30

73.8

(10:35)

118.76

(6:34)

495

2:07

0:00

» now

Sunday Nov 30, 2008 #

Road Running 45:00 [3] 5.0 mi (9:00 / mi)
shoes: Adidas Supernova

hill route on lewis mills and new rds.

Wednesday Nov 26, 2008 #

Road Running 55:00 [3] 6.25 mi (8:48 / mi)
shoes: Adidas Supernova

Greeson to New rd--fair amount of hills--because of bridge out on Creek Rd. Pretty tight/stiff, but hard to believe I'm still feeling effects from Sunday. Maybe coming down with something...

Sunday Nov 23, 2008 #

Orienteering race 1:20:00 [5] *** 6.9 km (11:36 / km) +205m 10:06 / km
shoes: Montrail Highlander

Brandywine local event. Pretty tough going--lots of steep sections with snow over leaves. Weird control situation--at start I was told to skip #6 because of some issues with private property. That was OK, but it further confused things because route to 7 went right by--so where was I supposed to (not) go? Ended up taking a very long way around. Only one major bobble, in part due to missmapped veg. Bailey ended up bailing on Orange when she came across houses where there shouldn't have been any and was concerned about being way lost. Lots of complaints by others all around. A good workout anyway.

Thursday Nov 20, 2008 #

Road Running 35:00 [3] 4.0 mi (8:45 / mi)
shoes: Adidas Supernova

Lewis mills and new rd hill loop. Trying to get in touch with my inner Kip Keano. Shins still a bit sore. 38deg/lt wind, sweatshirt and windbreaker a bit too much

Tuesday Nov 18, 2008 #

Road Running 35:00 [3] 3.5 mi (10:00 / mi)
shoes: Adidas Supernova

Around the block--trying to recover from stiffness from Sunday. Left knee and shin are kind of sore, almost like shin splints. Now that creek rd bridge is out, I'm going to have to find some new routes.

Sunday Nov 16, 2008 #

Orienteering race 45:00 [5] *** 5.4 km (8:20 / km) +100m 7:38 / km
shoes: Montrail Highlander

Green course at Fair Hill. With a sprint relay in the afternoon, it seemed a shorter course made sense. It didn't feel like a great run at the time, but I beat everyone by 4 minutes. Apparently, as long as I'm running and not orienteering I can do pretty well.

Orienteering race (sprint) 10:30 [5] ** 1.9 km (5:32 / km)
shoes: Montrail Highlander

Sprint relay in the afternoon. Pretty stiff from sitting around doing epunch for a couple hours after the morning run. Bob Burg talked me into running the open/long course to make up a team, and I did OK. I might have won the correct course--which would have been a shock (two wins in 1 day).

Saturday Nov 15, 2008 #

Road Running 50:00 [3] 6.0 mi (8:20 / mi)
shoes: Adidas Supernova

Bollinger loop easy--just a warmup for tomorrow.

Thursday Nov 13, 2008 #

Road Running (form) 35:00 [3] 4.0 mi (8:45 / mi)
shoes: Adidas Supernova

Around the block focusing on my provisional "chi running" style. It seems to take some getting used to, but I think I like it. Kind of feels like times when I was running more relaxed. Seemed to feel more relaxed when I was done.

Tuesday Nov 11, 2008 #

Road Running (form) 52:00 [3] 6.0 mi (8:40 / mi)
shoes: Adidas Supernova

Lewis mills hill loop. Skimmed through a book on "chi running" the other day--focusing on form, posture, relaxation, etc. Uses classic "Kenyan" style as ideal of efficiency--something I've always admired. So, I focused on my own form, lean and such in this run. Felt different but still pretty tired. I guess it would take a while to recover from "bad" form and benefit from something better no matter how good it was..

Monday Nov 10, 2008 #

Road Running (fartlek) 47:00 [4] 6.0 mi (7:50 / mi)
shoes: Adidas Supernova

Chilly and windy, and I was generally sore all over. Not quite a real speed workout, but throwing in enough fast pace to make sure everything gets used.

Friday Nov 7, 2008 #

Road Running (hills/pace) 49:00 [4] 6.0 mi (8:10 / mi)
shoes: Adidas Supernova

Lewis mills loop--pace runs on longer uphill sections ~4-600m sections. Felt pretty good initially--day off from 2 in a row seemed OK till later in the run. But overall a very good workout.

Wednesday Nov 5, 2008 #

Road Running (hills) 36:00 [4] 4.0 mi (9:00 / mi)
shoes: Adidas Supernova

Lewis mills and new road again, mostly for just getting away from work, but I definitely need the uptempo stuff.

Tuesday Nov 4, 2008 #

Road Running 49:00 [3] 6.0 mi (8:10 / mi)
shoes: Adidas Supernova

Around the block to shake off the pains from this weekend. Both ankles are pretty sore. Impingement (sp) problem in my left (good) foot. Hyperflexed it now I can't go on stairs and such. Doesn't hurt on level ground, so running wasn't a problem.

Sunday Nov 2, 2008 #

Orienteering race 2:07:00 [5] **** 7.6 km (16:43 / km) +190m 14:51 / km
shoes: Montrail Highlander

Red at French Creek East. Things started badly at the epunch table, so I was already pretty much in a funk before I started. Not a bad run into most controls, but as usual, one just killed me (30-some minutes). I kept finding the same cliff and I was looking for the most E cliff, so I kept going E (and not finding anything). Only after getting home did I see a *tiny* ledge symbol buried in all the contour lines. Damn those 1:15000 maps!
The rest of my splits were actually pretty good relative to runners with much lower times, so it could have been a good race...

Saturday Nov 1, 2008 #

Road Running 30:00 [3] 3.5 mi (8:34 / mi)
shoes: Adidas Supernova

Around the block to shake off the aches and pains before tomorrow. Quite tired feeling--either the stress from work or the 9 miler I threw in at the last minute in response to the former.

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