Sunday Apr 30 |
 | Trail Run 54:23 [3] 7.0 mi (7:46 / mi) | |
| shoes: New Balance 907's |
| Fair Hill NRMA, MD - Started from the South Appleton lot, headed north, then back south along the creek to cross at the southernmost bridge. Did a trail loop in the big chunk of nice woods then across Big Elk Chapel Rd. and east to recross the creek at the same bridge. Another beautiful morning. Legs were only mildly stiff from yesterday and the calf still feels good. I'm hopeful I'll be able to do Broad St. next weekend and treat it as a training run. |
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| C • Looks good... 2 |
Saturday Apr 29 |
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| Event: US Short and Long Championships
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| Cycling 4:00:00 [3] 63.0 mi (3:48 / mi) | |
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| Rode the St. Andrew's Metric Century course from September (starting from Middletown high school). I took the course map along but didn't need it - the road markings were generally still intact and I remembered most of the turns. Stopped at the usual rest stops (including a ham and cheese breakfast sandwich at the Blackiston store) plus a short stop in Townsend on the return. Bucked a headwind for most of the 2nd half. |
Friday Apr 28 |
| Trail Run 31:42 [3] 4.5 mi (7:03 / mi) | |
| shoes: New Balance 907's |
| Bellevue SP - A convoluted loop on the trails (trying to avoid the paved sections) followed by one lap around the track. Calf felt good. |
Thursday Apr 27 |
| Miscellaneous 10:00 [2] | |
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| Rowing machine at the gym. Level 10, 150 cals. |
| Cycling 35:00 [2] | |
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| At the gym. Level 11, hill profile, 300 cals. |
Wednesday Apr 26 |
| Weights 45:00 [3] | |
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| Sit-ups 5:00 [2] | |
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| 225 |
Tuesday Apr 25 |
| Cycling 37:00 [2] | |
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| At the gym. Level 10 hill profile, 282 cals. Probably not even enough of a workout to burn off the 3 donuts I ate at work today.
The calf feels 100% again. Just to be safe I'll wait until Friday to run on it. Definitely skipping the A-event this weekend. |
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| C • Cycling at the gym 2 |
Monday Apr 24 |
| Weights 45:00 [3] | |
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| Sit-ups 5:00 [2] | |
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| 225 |
Friday Apr 21 |
| Weights 45:00 [3] | |
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| Sit-ups 5:00 [2] | |
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| 225 |
Thursday Apr 20 |
| Cycling 35:00 [2] | |
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| At the gym, level 8 hills, 248 cals. A poor substitute for TNT2. |
Wednesday Apr 19 |
| Weights 45:00 [3] | |
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| Sit-ups 5:00 [2] | |
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| 225 |
Tuesday Apr 18 |
| Weights 45:00 [3] | |
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| Sit-ups 5:00 [2] | |
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| 225 |
Monday Apr 17 |
| Trail Run 7:00 [2] 1.0 mi (7:00 / mi) | |
| (injured) shoes: New Balance 871's |
| Brandywine Creek SP - My calf seemed only mildly stiff since Saturday's run so was planning a 5-6 mile loop. As soon as I started out though I realized the calf was much tighter than I thought - could barely run and it wasn't loosening up any so I packed it in. Looks like yet another layoff is in order to try to beat this blasted injury into submission. |
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| C • Sorry to hear that... 2 |
Saturday Apr 15 |
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| Event: Mt. Penn Mudfest (Rocks & Logs & Trail Run)
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| Orienteering 1:20:45 [4] *** 10.16 km (7:57 / km) +250m 7:05 / km | |
| spiked:15/22c |
| Fair Hill (Big Elk Chapel) - Local event Blue course. Decided to skip the Mudfest due to the calf injury and run my first official O course at Fair Hill instead. Glad I did - it was a lot of fun, though my run was rather mediocre. Quite a few small mistakes on the first half of the course and then a big miss on #13. Probably around 5 mins of errors total.
Most of the course my brain was engaged in an ongoing dialog with the terrain which was prodding me to run faster. But I've now lost most of the fitness I had from winter training. On the plus side, my calf doesn't seem to be tightening up so hopefully I'm over the hump and can build some training mileage again.
Fair Hill has certainly lived up to it's name for all the events we've held there so far. It was another gorgeous day, but very warrm (upper 70's). Great job by Sandy, Dasha, & Clem. |
Friday Apr 14 |
| Map Reading 2:00:00 [1] | |
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| Iron Hill County Park - Streamering controls for the May local event. Cloudy with intermittent drizzle. Calf was achy. Actual time - 5 hrs. |
Thursday Apr 13 |
| Trail Run 18:00 [3] 2.25 mi (7:59 / mi) | |
| shoes: New Balance 871's |
| Ridley Creek SP - Was a little early for TNT2 so drove over to Ridley and did a short, moderately hilly trail loop from the park office lot. Good way to break in my new pair of Active Ankles. |
| Trail Run 54:10 [3] 7.0 mi (7:45 / mi) | |
| shoes: New Balance 871's |
| Tyler Arboretum - TNT2. Big crowd tonite. Started off with Clem, Vadim, Gswede, Kswede, and the Rambler on the White Trail. Kswede and Rambler peeled off after a bit and I tried to keep up with the speedsters on the Red loop. Didn't do too badly but had to walk part of the big hill.
Vegetarian chili and wine back at Clem and Dasha's afterwords. The wine selection mirrored the trail selection. Who says you can't mix red and white? Shiraz, Bordeaux... it's all good. |
Wednesday Apr 12 |
| Weights 45:00 [3] | |
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| Sit-ups 5:00 [2] | |
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| 225 |
Tuesday Apr 11 |
| Trail Run 34:48 [3] 4.5 mi (7:43 / mi) | |
| shoes: New Balance 907's |
| Bellevue SP - Started with a lap on the track and then did a trail loop. Leg still feels a little questionable but it doesn't seem to be getting sore. |
Monday Apr 10 |
| Track Run 28:13 [2] 3.5 mi (8:04 / mi) | |
| shoes: New Balance 907's |
| Bellevue SP - A measly 3.5 miles on the equestrian oval. Not sure if the leg has completely healed yet or not. Will have to wait to see what the morning brings. |
Saturday Apr 8 |
| Weights 45:00 [3] | |
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| Sit-ups 5:00 [2] | |
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Friday Apr 7 |
| Weights 45:00 [3] | |
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| Sit-ups 5:00 [2] | |
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| 225 |
| Cycling 25:00 [2] | |
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| At the gym. Some light rehab cycling - calf was feeling a little better today. Life Cycle level 8, 170 cals. |
Thursday Apr 6 |
| Weights 45:00 [3] | |
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| Sit-ups 5:00 [2] | |
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| 225 |
Tuesday Apr 4 |
| Weights 45:00 [3] | |
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| Sit-ups 5:00 [2] | |
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| 225 |
| Note | |
| (injured) |
| Right calf/upper achilles has been bothering me since Hibernia and flared up badly after Warwick Sunday. Gonna have to layoff the running for a while to rest it. |
Sunday Apr 2 |
| Orienteering 49:36 [4] *** 6.42 km (7:44 / km) +170m 6:49 / km | |
| spiked:15/17c shoes: VJ Integrator |
| Warwick County Park - Local event Red course. The course was a nice mix of short technical legs and some longer route choice legs. I had a decent run - overran 8 which cost me about 45 secs and made a suboptimal route choice to 10 but otherwise clean. |
Saturday Apr 1 |
| Weights 45:00 [3] | |
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| Sit-ups 5:00 [2] | |
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| 225 |