Wednesday May 24 |
| |
| Event: CSU Pine Hill
|
 | Orienteering race (sprint) 30:32 [4]*** 3.3 km (9:15 / km) | |
| spiked:7/10c slept:11.0 shoes: VJ pro I |
| Lost a few seconds on #3, then on #4 went north around the hill and didn't go straight enough over the top. Not reading the map very well. Probably lost 30-60 sec (?). Next, coming back down to #8 I made the purely retarded decision to leave the trail. (What was I thinking?) Naturally, the possibility of saving, well, in reality no time at all, blew up in my face, and I lost I'd say at least 3 minutes.
Neither my ankle nor my arches were at all problematic. The arches, in particular, have been feeling good lately.
I think I'll go vet the Pine Banks courses tomorrow. |
| |
|
Sprint - Splits |
Tuesday May 23 |
| strength (ankles/calves) 10:00 [3] | |
| |
| |
Monday May 22 |
| running warm up/down (track) 20:00 [2]2.35 mi (8:30 / mi) | |
| shoes: asics gel-landreth II |
| |
| running tempo (track) 20:56 [3]3.0 mi (6:58 / mi) | |
| shoes: asics gel-landreth II |
| 3x(1 mi threshold + 1min recovery). Target time for the miles was 6:51. Needless to say, I was off-target. I suppose my excuse is that it was windy on the track.
time / ahr / end HR
705 / 168 / 176
654 / 171 / 174
657 / 173 / 176 |
Sunday May 21 |
| running (road) 30:10 [2]3.6 mi (8:22 / mi) | |
| ahr:155 max:168 shoes: asics gel-landreth II |
| Longfellow to Beacon Hill and back along Beacon St. to Mass ave. Legs sore from yesterday, but they feel good after the run. |
Saturday May 20 |
| running long (road) 1:13:00 [2]8.63 mi (8:26 / mi) | |
| ahr:160 max:169 slept:9.0 shoes: asics gel-landreth II |
| JFK-Museum loop. |
Friday May 19 |
| running (road) 33:22 [2]4.07 mi (8:12 / mi) | |
| ahr:156 max:164 slept:10.0 shoes: asics gel-landreth II |
| Finally handed in my thesis yesterday, but I immediately fell asleep, so I didn't run until today. My two-week hiatus has taken its toll, but I did finish a term paper and thesis, and got naturalized. My ankle is feeling pretty good now. Not 100% flexibility, but fine for running. |
| strength (ankles/calves) 10:00 [3] | |
| |
| |
| running warm up/down 2:30 [4] | |
| |
| 6 strides after the run. |