Training Archive: bill_lIn the 7 days ending 2008-06-21:
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| S | M | T | W | H | F | S | |||||||||
Saturday Jun 21 | ||
| Note | |
| slept:6.0 (injured) | ||
| Drove out to Mexico MO to visit the Aunt for whom I am guardian....
Legs felt a little tired from the strength workout last night. Still recovering I guess... | ||
| Note | |
| Route for rogaine Loop 1 posted here, under Jun 14 entry. | ||
Friday Jun 20 | ||
| Strength (Planks/Bridges/-ups/wghts) 45:00 [2] | |
| slept:6.0 (injured) | ||
| Note | |
| For ice baths, picked up a 12" diameter cement form-tube but 4 feet was a bit long so cut it down to 3 feet. Lined it with the big ziploc. Will see how long it lasts. | ||
| Skills (course setting) 1:15:00 [0] | |
| Reviewing the July 5 courses. Completely reworked Sprint 3. | ||
Thursday Jun 19 | ||
| Note | |
| (injured) | ||
| Meant to do an hour of strength last night but never got to it...
Recovering decently from the weekend rogaining activities. Left heel has quieted down, right heel needs some work. Left ankle bruise(?)/strain(?) is just about unnoticeable. No chance yet to review additional alternate routes. The one studied in the car on the way home was reallistic and would have netted about 2100 points. | ||
| Walking (evening walk) 30:00 [1] 1.5 mi (20:00 / mi) | |
| shoes: Teva | ||
Wednesday Jun 18 | ||
| Walking 20:00 [1] | |
| (injured) | ||
| short walk to loosen up the legs.... | ||
| Note | |
| slept:8.0 | ||
| Ice bath. Used an XXL ziploc to make an upright column of ice water. Much easier to ice the leg up to just above the knee. | ||
Tuesday Jun 17 | ||
| Note | |
| slept:8.0 (injured) (rest day) | ||
| Legs are tired (don't like going up stairs!) but no muscle aches to speak of.
However the plantar on the left foot is now flaring up in an effort to compete with the right foot which is quite painful today. Fortunately neither bothered me during the rogain. Update: Maybe not plantar. Chiro says repetitive stress injury to the stabilizing muscles around the arch and heal.... I get to sit in a tub full of ice water tonight. Looking forward to that.... like a root canal.... | ||
| C • I've been running the cold ... 4 | ||
| Walking 25:00 [1] | |
| shoes: Vasque Blur | ||
| Walking (Evening Walk) 30:00 [1] 1.5 mi (20:00 / mi) | |
| shoes: Teva | ||
| Stretching (foam roller) 45:00 [2] | |
Monday Jun 16 | ||
| Walking (evening walk) 30:00 [2] 1.5 mi (20:00 / mi) | |
| slept:10.0 (rest day) shoes: Teva | ||
| On the drive back to STL, we stopped at a Red Roof just west of Columbus, OH. Were supposed to get up at 7 but slept through the alarm. Woke up at 8:45. It's been a long time since I blew through an alarm like that. | ||
| C • You've got a good excuse! 2 | ||
| Stretching (foam roller) 20:00 [1] | |
Sunday Jun 15 | ||
| Orienteering race (rogaine) 8:26:50 [3] **** 20 km (25:20 / km) | |
| slept:0.0 shoes: Montrail Vitesse #2 | ||
| Allegany State Park near Salamanca, NY.
Had an awesome time despite some painful moments. 1:30000 map, 20 foot contours. 300-800 feet of relief. Course setter did a nice job. Lots of climb. Vegetation was thick and nasty in some areas but not too bad. Biggest problems were plenitful small trees and lots of down fall (huge trees). Hit one sea of thigh high nettles and a few smaller patches. Lots of ferns hiding fallen trees, branches, holes. Worst hazards were the fallen branches or roots on slopes, buried by leaves, and pointing straight down hill: acted just like a greased rail. Foot would shoot out from under you with no warning at all. Got 1400 points in 21:26. We finished 3rd in our division, but the pond wasn't much bigger than that... Not sure how we did over all. Weather at start was probably in the high 60's with rain, fog, and really high humidity (as implied by the rain and fog!). Light rain off and on until about 13:30. Then a huge downpour about 15:00 that lasted for about an hour. Cleared up after that. Intermittant fog again after 22:00. Maps were distributed at 9AM with the start scheduled for 11AM. We divided the course into two loops: 1) a 24K (redline) western section with a counter clockwise route to 18 of 20 controls for a total of 930 points. 2) a 36K (redline) eastern section with a clockwise route to 31 of 36 controls. The second loop had 3 bail-out routes to lop off distance depending on how we were progressing. First loop went really well with the exception of a bad route choice to the first control. We missed an obvious attackpoint that utilized a lot of road versus a traverse of a steep, heavily vegetated slope. Ended up above the control which turned out to be unlucky because the control was hung on the downhill side of a large tree. Completely invisible from uphill.... Not sure of the root cause, but I developed a problem with the exterior left ankle (tibia or fibula? I'll have to look it up) about 3-4 hours into our second loop. Had banged it on a rock earlier in the day, but didn't really bother me then. Walking on a flat surface or uphill was fine, but downhill or off-camber became increasingly painful. Slowed us down a bit and ultimately prevented us from collecting a couple more controls at the end. Significant FDF activity at 307 on Sunday morning and then on the road from 307 back to HH. Killed 7 or 8. | ||