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Training Log Archive: fredder

In the 31 days ending Mar 31, 2007:

activity

time

miles

Exercises/Stretching

17:00:00

Road Running

8:55:00

59.4

(9:00)

95.59

(5:36)

Orienteering

8:10:00

25.56

(19:10)

41.14

(11:55)

Walk

1:10:00

3.0

(23:20)

4.83

(14:30)

Off-Road Running

1:00:00

5.0

(12:00)

8.05

(7:27)

Total

36:15:00

92.96

149.61

2:00

0:00

» now

Saturday Mar 31, 2007 #

Orienteering race 1:35:00 [5] **** 9.0 km (10:33 / km)
shoes: adidas triple star

Foxchaser - Ran clean but carefully except for three controls in a row near the end. What was I thinking... Still not planning very well--lots of last minute decisions/changes.

Red - Day1 - Splits

Friday Mar 30, 2007 #

Event: DVOA A-Meet (Interscholastics)

Exercises/Stretching 30:00 [1]

Thursday Mar 29, 2007 #

Exercises/Stretching 40:00 [1]

Orienteering 40:00 [2] *** 2.0 mi (20:00 / mi)
shoes: adidas triple star

Some map reading and jogging around Hibernia (1:10kmap) in prep for weekend event

Wednesday Mar 28, 2007 #

Exercises/Stretching 40:00 [1]

Road Running long 55:00 [3] 6.0 mi (9:10 / mi)
shoes: Asics Gel 2110

Bollnger + Lewis loop. 54:00, which is pretty slow, but I spent little time on the hard surfaces--more like 'gutter hopping' to try to encourage more economical form on rough terrain

Monday Mar 26, 2007 #

Exercises/Stretching 45:00 [1]

Road Running long 50:00 [3] 6.0 mi (8:20 / mi)
shoes: Asics Gel 2110

Bollinger loop easy--various twangs of soreness from spending more time in the woods lately, I think. 50:45

Sunday Mar 25, 2007 #

Orienteering 1:00:00 [3] *** 4.0 mi (15:00 / mi)

The fixed Hibernia course. 49min--pretty fast, even though I forgot my cleats and ran in my old (slippery) running shoes. So I stuck more to trails--perhaps there's a lesson here...

Saturday Mar 24, 2007 #

Orienteering 50:00 [3] *** 3.0 mi (16:40 / mi)
shoes: adidas triple star

More map reading training at FC North, a bit more emphasis on running than usual

Friday Mar 23, 2007 #

Exercises/Stretching 40:00 [2]

Lots of stepper + upper body weights

Thursday Mar 22, 2007 #

Exercises/Stretching 30:00 [1]

Road Running tempo 50:00 [4] 6.0 mi (8:20 / mi)
shoes: Asics Gel 2110

Started off thinking I would do the usual 2x15min tempo runs. But in the middle of the second one, I tried "springing" up the big hill in the middle and wiped myself out (figuratively). There's clearly some core muscles that aren't as developed as they ought to be. I'm going to have to slip more of this sort of thing into my runs...

Wednesday Mar 21, 2007 #

Exercises/Stretching 40:00 [1]

Still keeping with the MWF upper body emphasis

Orienteering 1:10:00 [2] *** 2.0 mi (35:00 / mi)
shoes: adidas triple star

Contouring and map reading at FC North. More snow and ice than I expected in the woods.

Tuesday Mar 20, 2007 #

Exercises/Stretching 40:00 [1]

Road Running long 1:20:00 [3] 8.4 mi (9:31 / mi)
shoes: Asics Gel 2110

Lippit Bollinger loop, 1:15 -> 8:55 pace pretty quick for LSD pace. Felt pretty good except for ankles/achilles

Monday Mar 19, 2007 #

Road Running long 50:00 [3] 6.0 mi (8:20 / mi)
shoes: Asics Gel 2110

Bollinger loop. A little tight after a few non-running days, but felt pretty strong. Could have been the unintended 'taper', or just getting better... loop time 46:00-- 8:12 pace--faster than usual.

Exercises/Stretching 40:00 [1]

Trying to stick to M/W/F upper body workouts

Sunday Mar 18, 2007 #

Note

I thought about logging all the ice-picking and shoveling to get the driveway clear for the potluck tonight, but that would only be a sign of desperation...

Saturday Mar 17, 2007 #

Exercises/Stretching 1:00:00 [3]

"intervals" on the stepper machine waiting for the ice to melt...

Friday Mar 16, 2007 #

Exercises/Stretching 50:00 [2]

Normal stretching + extra stepper and weights since I probably won't be going out in the ice storm today (it was 80deg on Wed!)

Thursday Mar 15, 2007 #

Exercises/Stretching 40:00 [1]
(rest day)

Wednesday Mar 14, 2007 #

Exercises/Stretching 40:00 [1]

Road Running tempo 50:00 [4] 6.0 mi (8:20 / mi)
shoes: Asics Gel 2110

2x15:00 intervals on Bollinger loop. First interval was 45sec faster than previous best (~7:08 pace), second was about equal to previous. I felt sluggish from Valley Goat, but apparently the net effect over the long haul has been positive. But it seems I pushed to hard on the first to be a good 'tempo' pace.

Tuesday Mar 13, 2007 #

Exercises/Stretching 40:00 [1]

Walk 1:10:00 [2] ** 3.0 mi (23:20 / mi)
shoes: Vasque Velocity

Hike with the kids at FC North. Tried to maintain close map contact to practice precision navigation.

Monday Mar 12, 2007 #

Exercises/Stretching 40:00 [1]

Road Running warm up/down 40:00 [3] 4.0 mi (10:00 / mi)
shoes: Asics Gel 2110

Around the block easy, trying to prevent delayed onset soreness from yesterdays event. It gets me thinking... how does one pace oneself for 2-day events. I wouldn't want to be running another hard long course today.

Sunday Mar 11, 2007 #

Event: Valley Goat III

Orienteering race 1:50:00 [5] **** 8.0 km (13:45 / km)
shoes: adidas triple star

Valley Goat III - my first goat, lots of fun (except for the couple of tumbles I took at high speed...).

Medium - Splits

Saturday Mar 10, 2007 #

Road Running warm up/down 40:00 [3] 4.0 mi (10:00 / mi)

farlek around the block--warming up for tomorrow's Valley Goat.

Exercises/Stretching 25:00 [1]

Friday Mar 9, 2007 #

Exercises/Stretching 30:00 [1]

Thursday Mar 8, 2007 #

Exercises/Stretching 30:00 [1]

Orienteering 1:05:00 [3] *** 4.0 mi (16:15 / mi)
shoes: adidas triple star

Fixed Hibernia course 1:03 trying out the new shoes to see if they'll work for upcoming goat. A little tight, but traction was pretty good. Took particularly gnarly routes to test.

Wednesday Mar 7, 2007 #

Exercises/Stretching 40:00 [1]

Tuesday Mar 6, 2007 #

Exercises/Stretching 40:00 [1]

Road Running hills 40:00 [3] 4.6 mi (8:42 / mi)
shoes: Asics Gel 2110

block + lewis mills

Monday Mar 5, 2007 #

Exercises/Stretching 40:00 [1]

Mostly stretching, using the stepper to warmup.

Sunday Mar 4, 2007 #

Exercises/Stretching 20:00 [1]

Exercises/Stretching (stepper) 30:00 [3]

Dug the stepper machine out of storage--need more hill work. The knees clearly don't seem use to the stress.

Saturday Mar 3, 2007 #

Off-Road Running 1:00:00 [3] ** 5.0 mi (12:00 / mi)
shoes: Vasque Velocity

Tried trail running at FC. WAY icier than I expected. Ended up going off trail more and working on map reading. Still, running about half the time.

Exercises/Stretching 30:00 [1]

Friday Mar 2, 2007 #

Exercises/Stretching 40:00 [1]

Thursday Mar 1, 2007 #

Exercises/Stretching 40:00 [1]

Road Running long 1:20:00 [3] 8.4 mi (9:31 / mi)
shoes: Asics Gel 2110

New loop: Lippit-Bollinger, 8.4m. 1:18->9:17pace. Back and hips still don't feel right. Don't know if there's some nerve pinched still, or I'm just stiff from dealing with the original injury.

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