Training Log Archive: Ricka

Cold and windy, but had to get out. Errand to Walgreen's via TGP.

8*6 sets - felt strong and smooth.

At 2%. Paces between 8:30 and 10:30 (warm-up). I hadn't run in the treadmill in ages. 9:30 pace wasn't as easy as expected; but then 8:30 felt about the same. A couple twinges in lower right leg.

5 minutes trying the 'escalator' stair-step - first time. Didn't like it. Treads too narrow so that my heel usually was off the step - could be very hard on achilles and calf muscles. Also, "intervals" seemed less flexible than on other stair-step.
26 minutes Interval on "old" machine: 110/80 spm.
3 minutes cool-down

11 double stets at Y. Eased just a bit for right leg.
Then, after lunch, off to first bridge class!

70 degrees! Figured Queeny is area closest to Shawnee Mission. Ran old "Long 7" (?) course. Very ragged and only partly due to map changes. "Dip into greenish woods to find control" may be quite common at SMP.
1. Ran round pond to closest AP - went in - passable but lots of honey suckle - stopped way short - slow, poor relocation.
2&3: Held good bearing and read reentrants in woods well.
4: Plan: aim right to trail to save climb, contour to reentrant system. Stayed too high, no sense of distance, over-shot it by a lot. (Hmm, pace-count!)
5: Off-trail - easy.
6. Went through lots of greenish woods - lost map contact - attempt at pace-count failed. Relocated to safer AP - still shaky. (Vegetation really has changed a lot here.)
7/8/F: Easier and clean.

I've map hiked and vetted a lot in 2012 but that is not "orienteering" - 5+ more weeks! Legs felt pretty good. Right leg: no pain or swelling but felt tweak several times. Newest best guess - mostly healed stress fracture?

Extra jogging felt good.