Saturday Mar 17 |
 | Exercises/Stretching 1:00:00 [3] | |
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| "intervals" on the stepper machine waiting for the ice to melt... |
Friday Mar 16 |
| Exercises/Stretching 50:00 [2] | |
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| 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 |
| Exercises/Stretching 40:00 [1] | |
| (rest day) |
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Wednesday Mar 14 |
| Exercises/Stretching 40:00 [1] | |
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| 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 |
| Exercises/Stretching 40:00 [1] | |
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| 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 |
| Exercises/Stretching 40:00 [1] | |
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| 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 |
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| Event: Valley Goat III
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| Orienteering race 1:50:00 [5] **** 8 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...). |
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Medium - Splits |