Sunday Aug 17 |
 | Orienteering race 1:33:10  *** 9.9 km (9:25 / km) +380m 7:54 / km | |
| spiked:19/22c shoes: Nike Terra Ridge 07 |
| Clem decided to drive down to the DVOA meet at Spackman Creek, and I figured it'd be much more fun than dragging myself out to Pine Hill for another long trail run, so I went with him. It was a fun course and I orienteered pretty well (though the map is fairly forgiving so I did get lucky in some places when I wasn't paying super close attention), Clem is a great person to drive with, and the weather was gorgeous, so all in all, it was a great day. |
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| C • You know you have an addiction... 2 |
| running tempo 7:00 [2] 1 km (7:00 / km) | |
| shoes: Nike Terra Ridge 07 |
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| stretching warm up/down 3:00 [0] | |
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| Should really have stretched out everything, but ended up just stretching my calves. |
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BLUE - Splits |
Saturday Aug 16 |
| soccer 38:00  | |
| shoes: Nike 90 cleats |
| Soccer practice with WTR. |
| strength 20:00 [5] | |
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| (Little) Jon's shoulder workout plus some situps afterwards. |
Friday Aug 15 |
| strength 7:00 [5] | |
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| core, etc. |
Thursday Aug 14 |
| cycling warm up/down 45:00 [2] | |
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| To Franklin Park. |
| Orienteering 51:30  *** 5 km (10:18 / km) | |
| spiked:8/15c shoes: Nike Terra Ridge 07 |
| Ian's CSU training at Franklin Park. Lots of green; went to parts of the map which are less-well mapped. In retrospect, there were a lot of places where I wasn't really paying attention. I think if I don't read a map at least 4 days a week, this whole navigation thing just isn't happening. |
Wednesday Aug 13 |
| strength 1:00 [5] | |
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| 60 crunches. Pretty lame, but I was showing my apartment in the evening after a long day, and I just didn't muster the motivation for more of a strength session. |
Tuesday Aug 12 |
| running intervals 1:04:08  7.0 mi (9:10 / mi) | |
| shoes: Blue WR X 2008 |
| Got out of lab at 6:30 and ran over to the track for the CSU running section workout. They were running 800, 3x1000, 2x600, 400, but I only did the 800, the first 1000, turned the next two into 800s, and then the first 600, which was plenty, I think. Legs felt pretty good, I'm just slow.
800 - 2:55.9
1000 - 3:43.0
800 - 3:02.5
800 - 3:02.7
600 - 2:14.5 |
| stretching warm up/down 7:00 [0] | |
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