Sunday May 20 |
 | Orienteering race 2:02:26 [3] | |
| shoes: Adidas Novas |
| So-so race. Not up to this distance yet, but even so I had some problems from the get-go. More later. |
| stretching warm up/down 15:00 [0] | |
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| strength 10:00 [2] | |
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| Back stuff. |
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Billygoat XXIX - Splits |
Saturday May 19 |
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| Event: Billygoat
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| Note | |
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| Billygoat sprints. |
| running warm up/down 5:00 [2] 0.5 mi (10:00 / mi) | |
| shoes: Adidas Novas |
| Before Sprint 1. |
| Orienteering race (sprint) 14:59 [5] *** 2.28 km (6:34 / km) +75m 5:39 / km | |
| spiked:7/8c shoes: Adidas Novas |
| Sprint 1. 20s error on #2, otherwise clean and as fast as I can put out on one of these at the moment. Happy to get Ross by 3s or so. |
| Orienteering race 14:50 [5] *** 2.22 km (6:41 / km) +60m 5:53 / km | |
| spiked:4/8c shoes: Adidas Novas |
| Kind of sloppy on the second sprint. Hit #1 really cleanly, got a bit lucky on #2, tripped and slightly twisted my ankle on #3, perfect and in control to #4 and #5, a bit off but not much on #6, then just tired and made some dumb 5-10s errors on 7&8. About a minute back from Ross this time, I think. |
| stretching warm up/down 10:00 [0] | |
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Sprint 1 - Splits |
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Sprint 2 - Splits |
Friday May 18 |
| Note | |
| slept:4.5 (rest day) |
| Full rest day for the weekend.
[edit]: Not exactly the sleep I wanted. QFT strikes again! |
Thursday May 17 |
| Note | |
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| 3mi run. 6x30sec strides. Core. |
| strength 30:00 [2] | |
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| Knee stabilization, quads, lower back, calves. |
| stretching warm up/down 10:00 [0] | |
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Wednesday May 16 |
| Note | |
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| Park-o at Stonehurst. 6x30sec strides. Core. |
| Orienteering race 37:59 [2] *** 3.14 km (12:06 / km) | |
| spiked:20/25c shoes: Adidas Novas |
| A really excellent park-o at Stonehurst. Pia set a one-man relay with 3 forked loops, each ~1km (motala maybe? farsta? I don't know all these terms). Totally blew the first loop, having to attack #1 3 times from 2 different directions. Time for the first loop was 18:13. Second loop was much better but still a couple of really dumb mistakes (thinking I was at #7 instead of #6, e.g.). Time 11:11. Third loop was clean and good - 8:35.
Weather was cold and raining, pretty enjoyable actually. |
| running warm up/down 15:00 [1] | |
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| Picking up beginner controls afterwards. |
| Note | |
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| Today I acheived goal #6 of my goals for 2007 (win a park-o). Actually I think my race on Sunday was a better one, there just weren't too many people today. Anyway, that's kind of cool. |
| stretching warm up/down 10:00 [0] | |
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| strength 10:00 [5] | |
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| Core. |
Tuesday May 15 |
| Note | |
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| 4 mi. run. 6x30sec strides. Knee stabilization. |
| running (road/track) 41:42 [2] 4.46 mi (9:21 / mi) | |
| slept:7.0 shoes: Gel Cumulus 2006 |
| Ran over to and around Tufts, then did some strides on the track, jogging the remainder of the 400m inbetween, then back home. This includes the recovery jogging. Forgot to bring a map. |
| running (strides) 3:00 [5] 1 km (3:00 / km) | |
| shoes: Gel Cumulus 2006 |
| 6x30sec strides on the Tufts track. I did something to my hamstring on Saturday that doesn't hurt unless I bend my knee a lot, e.g. kicking at race(ish) pace. Seems like something that will be fine in a week. Cadence a little fast (190 steps/min). |
| stretching warm up/down 15:00 [0] | |
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| Before and after. |
Monday May 14 |
| Note | |
| (rest day) |
| Today is definitely a rest day.
Core. |
| strength 5:00 [2] | |
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| Back stuff. |