Thursday Jan 31 |
 | running (road) 1:01:30 [3] * 7.66 mi (8:01 / mi) | |
| spiked:7/7c shoes: Mizuno WR VI 07 |
| Ross put on the CSU training out in Newton this week. I really felt like I was moving faster, but I guess I'm just slow at the moment. Would be interesting to see which routes are fastest. Maybe I'll write it up as an armchair exercise if I have time. |
| stretching warm up/down 5:00 [0] | |
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Street O - Splits |
Wednesday Jan 30 |
| elliptical warm up/down 15:30 [2] 1.8 mi (8:36 / mi) | |
| shoes: Mizuno WR VI 07 |
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| strength 30:00  | |
| weight:169lbs shoes: Mizuno WR VI 07 |
| By myself. Wasn't terribly excited to go but it was good once I started. Lots of core, some legs and arms too. |
| stretching warm up/down 5:00 [0] | |
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Tuesday Jan 29 |
| running 46:50  5.53 mi (8:28 / mi) | |
| shoes: Mizuno WR VI 07 |
| River run. Right quad kind of sore. 6x30sec strides at the end. |
Monday Jan 28 |
| erg warm up/down 10:00 [3] 2.35 km (4:15 / km) | |
| shoes: Grid Propel 2007 |
| Getting easier, but I guess I was lazier this week. |
| strength 20:00  | |
| shoes: Grid Propel 2007 |
| No arms today. I bruised my elbow on Saturday (slipped on a patch of ice as I was finishing the run) and Lori decided to erg for her warm-up, which was enough arms for her. Added flutter kicks to the core workout. |
| stretching warm up/down 5:00 [0] | |
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Saturday Jan 26 |
| running long (trail) 1:25:30 [2] ** 9.5 mi (9:00 / mi) | |
| shoes: Nike Terra Ridge 07 |
| Went out to the Fells for my long run. Was planning to do it Sunday, but it turns out I'm going to NY tonight, so I moved it to today. Started from the High School with the Pine Hill map, did a bit on the Skyline and Reservoir trails, but kept losing the Skyline. Ended up on the MTB trail for a while at the North end of the fells, came back on the West side of the reservoirs mostly on the reservoir trail. |
| cycling warm up/down 45:00 [2] | |
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| To/from the Fells. |
| stretching warm up/down 7:00 [0] | |
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Friday Jan 25 |
| running (road) 1:02:00 [3] * 7.86 mi (7:53 / mi) | |
| spiked:12/14c shoes: Mizuno WR VI 07 |
| CSU training from my place. Basically a street-o in Cambridge on a 1:15000 USGS, then a half-dozen short legs on the Harvard map. I decided to take some bad routes to see how different they really were. Probably lost my two minutes to Ross on those, but I also made a huge mistake on #2. It was a pretty hard run for me. |
| stretching warm up/down 5:00 [0] | |
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Wednesday Jan 23 |
| elliptical warm up/down 15:00 [2] 1.4 mi (10:42 / mi) | |
| shoes: Grid Propel 2007 |
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| strength 30:00 | |
| shoes: Grid Propel 2007 |
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| stretching warm up/down 5:00 [0] | |
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Tuesday Jan 22 |
| running (treadmill) 41:30  ***** 5.25 mi (7:54 / mi) | |
| 10c weight:166lbs shoes: Mizuno WR VI 07 |
| It was windy and wet so I decided to go to the gym. Set the incline to 1.5 and ran at 8:00 pace for most of it. Felt like I was working harder than I would outside, probably since it's so warm inside. Took along the middle-distance map from the 2007 WOC with Thierry's route. Good God that's hard to read. Got through the first 10 controls in 34 minutes of reading. Did some easy strides at the end - 5x30sec with 1min walking between. |
| stretching warm up/down 10:00 [0] | |
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Monday Jan 21 |
| erg warm up/down 15:00 [3] 3.4 km (4:25 / km) | |
| shoes: Grid Propel 2007 |
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| strength 30:00 | |
| shoes: Grid Propel 2007 |
| Various stuff over at Hemenway, but mostly core. |
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| C • Core Exercise 2 |
Sunday Jan 20 |
| running long (mad cold) 1:41:15 [2] *** 9.4 mi (10:46 / mi) | |
| shoes: Mizuno WR VI 07 |
| Was planning to bike out to the fells but I had a bit of a fiasco getting home last night from Waltham, and my bike was still in Cambridge this morning, so I decided to pick it up at the end of a run. Ran with Lori from her apartment up to Arsenal and then down to MIT. Took along a black and white map from Tucson to look at; got about 40mins of reading in. |
Saturday Jan 19 |
| Orienteering (night) 1:04:19 [3] *** 7.5 km (8:35 / km) | |
| spiked:15/15c shoes: Nike Terra Ridge 07 |
| Went out to Prospect Hill again with Ian and Lori. Barb met us there. I ran the course forwards and then backwards, with more or less the same route choice as last time. I realized afterwards that I forgot to go to the last control when I ran it backwards. |
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night training - Splits |
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night training - Splits |
Wednesday Jan 16 |
| Orienteering (night) 43:53 [3] *** 3.75 km (11:42 / km) | |
| spiked:5/8c shoes: Nike Terra Ridge 07 |
| Alexei set a night-o at Prospect Hill. Made some dumb mistakes at the beginning, but after that it got better. Maybe I just started relying on trails more. Tried to think about this "visibility map" idea. Not sure how helpful it was but it was interesting to think about. |
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| C • What the... 2 |
| strength 3:00 [5] | |
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| A bunch of toe raises, one-legged toe raises, and some lunges while I was waiting for Dean to get back. |
| stretching warm up/down 5:00 [0] | |
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night training - Splits |
Tuesday Jan 15 |
| running 43:15  5.08 mi (8:30 / mi) | |
| shoes: Mizuno WR VI 07 |
| Nighttime run along the river after getting fed-up with 15a exam grading. Jefferson-Elliot-River St.-Jefferson, then over to Hemenway for some core. The path by the river is plowed, but I ran in the snow for some of the way (guessed 12 mins). Did 4x30sec strides by the river afterwards. |
| strength 7:00 [5] | |
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| Core. Pretty wimpy but better than nothing.
[Edit: plus some toe-raises and one-legged toe raises before going to bed.] |
Sunday Jan 13 |
| running (trail) 49:18 [2] *** 5.48 mi (9:00 / mi) | |
| shoes: Adidas Novas |
| CSU training at Pine Hill. Alexei had drawn a line-o of sorts, but it was all on trails. We were supposed to concentrate on upcoming features, and try to feel the extent of our progress in featureless areas. It was a pretty good exercise, and a beautiful day for running. |
| cycling 1:10:00 [2] | |
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| To/from Pine Hill. I was supposed to be bringing maps, but forgot to get them before late Friday night, so I went to make copies on my way to the training, which added some distance, and hurried me along more than I usually do. |
| Note | |
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| Training suffered this week due to it being Harvard's final exam period. Last final is on Tuesday, so I should be training with some more consistency now.
Also, I finally got my first issue of Orienteering Today after subscribing a while back right before the magazine fell apart (actually I should have gotten it a while ago but it was sent to my previous address). Lots of cool maps to look at.
I'm ~99% in for Tiomila. I'll be TFing this semester and not taking any classes (I think) so hopefully I'll be able to fly in Thursday night and out Monday. |
Sunday Jan 6 |
| running (road) 34:52 [2] 4.1 mi (8:30 / mi) | |
| shoes: Mizuno WR VI 07 |
| Jefferson-Eliot-Western loop. Felt pretty tired. Stomach not happy. |
Thursday Jan 3 |
| erg 10:00 [3] 2.31 km (4:20 / km) | |
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| Felt relatively easy. |
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| C • impressive 2 |
| strength 10:00 [5] | |
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| Core stuff. |
Wednesday Jan 2 |
| running (road) 52:00 [2] 5.3 mi (9:49 / mi) | |
| weight:165lbs shoes: Gel Cumulus 2006 |
| Ran over to Lori's house and then up around Dix with Lori and Jiffy. Pretty chilly. |
| stretching warm up/down 5:00 [0] | |
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