Saturday Sep 30 |
 | Orienteering 45:00 [3] *** 4.5 km (10:00 / km) +100m 9:00 / km | |
| spiked:11/15c slept:8.0 |
| Some CSU training (!) with Ross at Hammond Pond. I drew a course a couple of years ago with the intention of getting a feel for what 250m feels like, so all the legs were 250+/-15 m. We alternated legs and did 15 of the legs and took a trail back from there. The map is pretty good and the terrain is more fun than I remembered. Good training. Thanks Ross. |
| running warm up/down 15:00 [2] | |
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| To/from T stations. |
| strength 15:00 [1] | |
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| rollerblading 20:00 [2] | |
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| From Porter to the MIT astroturf. |
| soccer 30:00 [3] | |
| shoes: adidas predator mania TF |
| IM game with Bexley. |
| rollerblading 25:00 [2] | |
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| MIT-home. |
Sunday Sep 24 |
| Orienteering race 50:37 [3] *** 5.66 km (8:57 / km) +150m 7:54 / km | |
| spiked:12/15c slept:6.5 shoes: VJ pro I |
| NEOC Estabrook Woods. Had a decent run. Got kind of confused by the abismal map, but not too badly. Quad felt ok during the race. |
| running warm up/down (trail) 25:56 [2] * 5 km (5:11 / km) +100m 4:43 / km | |
| shoes: VJ pro I |
| Cool down afterwards. Quad was sore for this, plus my other quad was sore from hitting it on a rock during the race. |
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Red - Splits |
Saturday Sep 23 |
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| Event: CNYO A meet
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Friday Sep 22 |
| rollerblading 50:00 [2] | |
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Thursday Sep 21 |
| rollerblading 50:00 [2] | |
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| strength 20:00 [1] | |
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Tuesday Sep 19 |
| rollerblading 30:00 [3] | |
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| Actually this was in 3 chunks, so it hardly counts. |
| strength 10:00 [1] | |
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| Note | |
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| Arches were giving me problems today and yesterday. My legs were pretty tight from the weekend. Maybe I should have done a cooldown on Sunday. |
Sunday Sep 17 |
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| Event: 2006 Sprint Series Finals
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| strength 20:00 [1] | |
| slept:8.0 |
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| Orienteering race 55:15 [3] ***** 5.8 km (9:32 / km) +300m 7:34 / km | |
| spiked:9/12c shoes: VJ pro I |
| The course was billed as 6.3, but that was before #12 was taken out. Nevertheless, my length seems a couple hundred metres shorter than I'd've expected. Also, maybe I lost count while I was adding up climb. Didn't feel like 5%, although I was definitely feeling it by the end, but that was more due to yesterday than to there being a lot of climb.
Once again, I my plan was to pick easy route choices and run hard in the easy sections but slow down as much as necessary in the detailed areas. I only really got confused once, and even then I wasn't really lost. Looking back to last year's Boulder Dash on the same map, my min/k time was considerably faster today, though the course was considerably shorter.
Pretty nice race. Too bad everyone else is at the Sprint finals.
Quad felt ok during the run, but is a little sore afterwards. It felt great last night. I was all ready to call up the med center and schedule an appointment last week, when all of a sudden it started feeling better, but I think I will really go see someone about it. It was just a bit too sore this afternoon. |
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Red - Splits |
Saturday Sep 16 |
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| Event: 2006 Sprint Series Finals Festival
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| Orienteering race 47:30 [4] **** 5 km (9:30 / km) +150m 8:16 / km | |
| spiked:15/18c slept:8.0 shoes: VJ pro I |
| NEOC's NOD event at Great Brook Farm. Mostly trail running with short interludes of detailed navigation. The detailed stuff mostly consisted of 200m legs, though, so it was a matter of slowing down and being careful. It's difficult to read the contour details on the map at speed, anyway. They could have put a lot more in the technical area, but I think the map may be a bit shady there. Had a route choice error, a very brief 180, and some small hesitations. Definitely stopped 5 ft from a couple of controls without seeing them, which cost me a couple minutes total. Need to work on reading inside the circle more. |
| running warm up/down (trail) 30:00 [3] 6 km (5:00 / km) +100m 4:37 / km | |
| shoes: Gel Cumulus 2006 |
| A trail run afterwards with Vanessa. Probably more like a 2.5 effort - a little faster than my normal E/L pace. Time and distance are just a guess.
Quad feels ok, I don't think soccer helped it out much. |
| strength 20:00 [1] | |
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Green - Splits |
Friday Sep 15 |
| soccer (grass) 20:00 [3] | |
| slept:9.0 shoes: diadora tornates |
| At MIT with Bexley people. |
Thursday Sep 14 |
| strength 20:00 [1] | |
| slept:9.0 |
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| running (road) 32:04 [2] 3.85 mi (8:20 / mi) +50m 4:58 / km | |
| shoes: Gel Cumulus 2006 |
| Same route as Tuesday. Need to get some red pens. |
| running (strides) 2:00 [5] 0.6 km (3:20 / km) | |
| shoes: Gel Cumulus 2006 |
| At the Tufts track. Was going to do some calisthenics, but then my quad felt a tad sore, so I just went home. |
Wednesday Sep 13 |
| strength 20:00 [1] | |
| slept:9.0 |
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Tuesday Sep 12 |
| strength 25:00 [3] | |
| slept:9.0 |
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| running warm up/down 33:00 [2] 3.85 mi (8:34 / mi) +50m 5:07 / km | |
| shoes: Gel Cumulus 2006 |
| Over to tufts and back. Stopped by at the track to do some calisthenics on the grass. |
| strength (calisthenics) 5:00 [3] | |
| shoes: Gel Cumulus 2006 |
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| Note | |
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| My quad actually didn't hurt much yesterday afternoon, and felt pretty good again this morning. About a week ago, I stopped my stretching routine, because I felt like it wasn't helping, and some of the stretches didn't feel good. Maybe I was overstretching the ligament? Incidentally, on Sunday I picked up the mail that had been going to Bexley over the summer and read an article in ONA about overstretching while doing yoga, so maybe I'm just imagining that the stretching was irritating my leg. |
| Note | |
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| Finally got some WUOC pictures up online:
opening ceremony
middle
sprint and relay |
Monday Sep 11 |
| strength 30:00 [1] | |
| slept:8.0 |
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| running (road) 32:52 [2] 3.86 mi (8:30 / mi) +50m 5:05 / km | |
| shoes: Gel Cumulus 2006 |
| Ran over to Tufts and back. Quad actually felt pretty good during the run. |
Sunday Sep 10 |
| Note | |
| slept:7.0 |
| My quad was a little sore after the orienteering yesterday. Feels ok in the morning, but I'm sure it will be sore again by the afternoon. I really need to get it checked out. |
| strength 30:00 [1] | |
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Saturday Sep 9 |
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| Event: UNO Camping Weekend
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| Orienteering 1:44:39 [2] ***** 8.6 km (12:10 / km) +360m 10:04 / km | |
| spiked:8/18c slept:6.0 shoes: VJ pro I |
| Blue course at Pawtuckaway. Went out kind of fast and made a few small errors on the first loop, then got tired and slowed down, but had a lack of focus and discipline for the remainder of the course. Lots of hesitation and loss of map contact. |
| Orienteering (night-o) 1:00:00 [2] ***** | |
| spiked:5/7c shoes: VJ pro I |
| Well, things went alright as long as the train was around, but generally I don't like being around people, and pretty soon I was losing the train and losing contact as well. Went out to relocate on the road, then picked up 5, 6 and 7, started out for 8, but got fed up trying to avoid the pond/marsh, and decided to head back.
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Blue day 1 - Splits |
Friday Sep 8 |
| strength 20:00 [1] | |
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Thursday Sep 7 |
| strength 20:00 [1] | |
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| strength (back) 10:00 [1] | |
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| some stuff my chiropractor prescribed |
Wednesday Sep 6 |
| strength 10:00 [1] | |
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Tuesday Sep 5 |
| running (road) 20:38 [2] 2.46 mi (8:23 / mi) +45m 4:56 / km | |
| slept:9.0 weight:158lbs (sick) shoes: Gel Cumulus 2006 |
| Same neighborhood run. Feeling a little better today. |
| stretching warm up/down 15:00 [1] | |
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| strength 20:00 [1] | |
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Monday Sep 4 |
| running (road) 21:33 [2] 2.46 mi (8:46 / mi) +45m 5:09 / km | |
| slept:8.5 (sick) shoes: Gel Cumulus 2006 |
| The usual neighborhood loop in Raleigh.
Still feeling a little sick, but much better than yesterday. Definitely have lost a lot of fitness. Had some stomach problems early on, but that usually happens on the first run after a period of inactivity, so I just ran through it.
Right quad has been feeling pretty good the past few days, I think because I haven't been walking on it much. Had some minor problems from it and also the left quad during and after the run, so I stretched out pretty well afterwards. It was giving me some real problems when I was in Europe and spending the better part of a lot of days walking and standing on hard surfaces. Orienteering and hiking don't seem to be problematic, though. |
| stretching warm up/down 15:00 [1] | |
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| Before and after. |
Sunday Sep 3 |
| Note | |
| slept:10.0 weight:155lbs (sick) |
| Well, after a somewhat exhausting series of flights, I returned to Raleigh on Friday night. I spent most of yesterday feeling hugely sleep-deprived and sick, yet not really being able to sleep. Anyway, I'll put some more specific comments on WUOC at the appropriate dates, but some general thoughts:
1. WUOC was incredibly motivating. I'd like to go again, but I certainly won't bother if I'm not at a much higher level physically. I navigated pretty well, really, but I'm just a lot slower than those people.
2. It wasn't a great idea to start the trip so long before the competition (~3 weeks). I'm sure it could have been different, but sight seeing is fairly non-conducive to training (witness 10lbs lost over the course of the 6 weeks. I'm pretty sure that wasn't all fat.)
3. Salami for breakfast just doesn't agree with me... |
| stretching 10:00 [1] | |
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| strength 15:00 [1] | |
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