Training Archive: bill_lIn the 7 days ending 2007-12-29:
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| S | M | T | W | H | F | S | |||||||||
Saturday Dec 29 | ||
| Stretching 10:00 [1] | |
| slept:9.0 weight:163lbs | ||
| Walking 30:00 [2] 1.5 mi (20:00 / mi) | |
| Swimming 20:00 [1] | |
| Playing in the pool with the kids... | ||
Friday Dec 28 | ||
| Note | |
| slept:9.0 | ||
| Planning to head out to Babler today and check control locations for the meet on Jan 12.
Y, O, G, B courses. Will run the Blue today. 8.2K, 410M. It's tough to set a long course at Babler without being close to 5%. | ||
| Stretching 15:00 [1] | |
| weight:163lbs | ||
| Stretched some before leaving the house and then again at the park. | ||
| Orienteering (Course Setting) 3:21:00 [2] *** | |
| shoes: Montrail Vitesse #2 | ||
| Babler. Combination of 1:10000 and 1:15000.
Downloaded the Demo Version of OCAD 9 to lay out the courses for the meet. I don't know why I waited, it makes it SO much easier! And you can print out at different scales. Had a great time out at the park, but didn't get all of the green and blue course controls taped, so I'll have to go back. Sun tried to peek thru a couple times but mostly grey and windy. A couple of showers too. About 40F. Wind was only bad on the ridges. The woods are generally wide open but a lot of areas are becoming over grown with saplings and honeysuckle. Lots of thorns along the creek beds. Lots of downed trees from last years ice storms and a couple of bad t-storms this summer. I'm pretty happy with the green and blue courses. At the moment, though, the blue course is more about route choice than really technical navigation. So, the only question left is whether to break up a really long leg on blue and insert a cluster of 5 fairly technical controls from the green course... Neither knee has done any complaining yet. | ||
Thursday Dec 27 | ||
| Note | |
| slept:8.0 (rest day) | ||
| Letting the body work on the cold. | ||
Wednesday Dec 26 | ||
| Note | |
| (rest day) | ||
| The cold that the rest of the family had this past weekend finally caught up with me yesterday evening. So far not too bad. Hopefully it will clear up quickly. | ||
Tuesday Dec 25 | ||
| Walking 30:00 [2] 1.5 mi (20:00 / mi) | |
| shoes: Montrail Vitesse 0 | ||
| 50F and sunny! Should have gone for a ride, but too busy cooking.
Probably gained a couple pounds. Made egg, sausage, cheese and bread casserole. + 2 loaves of homemade braided cinnamon bread for breakfast. Then for dinner: Prime rib, mashed potatos, greenbean casserole, green salad, bread pudding with bourbon caramel sauce, and an apple pie. A 1999 1er Cru Santenay with an assortment of cheeses in the afternoon and a 2000 Grand Cru Bordeaux with dinner. | ||
| C • Wow... 6 | ||
Monday Dec 24 | ||
| Swimming 24:00 [3] 0.9 km (26:40 / km) | |
| slept:7.0 | ||
Sunday Dec 23 | ||
| Stretching 10:00 [1] | |
| slept:9.0 | ||
| Pre-run | ||
| Run 44:58 [3] 5.51 mi (8:09 / mi) +90m 4:50 / km | |
| shoes: ASICS #2 | ||
| Glendale firehouse loop.
Right knee: a little 'needle-like' pain across patella. Left knee: after run, above lateral epicondyle, painful! especially to touch. ITB??? seems like it's in front of the ITB. | ||
| C • Time off? 2 | ||