Training Archive: JanetTIn the 7 days ending 2008-06-28:
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| S | M | T | W | H | F | S | |||||||
Friday Jun 27 | ||
| Running (road) warm up/down 22:31 [3]1.87 mi (12:02 / mi) | |
| Warm up and cool down for workout, intended to be a tempo run of some unknown length but probably was more like an interval workout (I really have to figure out how to do this on the roads with my FR; it's easy on the treadmill... just set the desired pace and keep moving).
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| C • FR 2 | ||
| Running (road) intervals 9:25 [5]1.01 mi (9:20 / mi) | |
| shoes: Saucony Shadow 6000 8.5 #4 | ||
| The fast part. I need to be able to better gauge what "tempo" feels like. I was trying to avoid hilly portions of the roads, but it's hard to get a flat section that's long enough and close enough to home (so that the warm-up/cool-down doesn't get too long or require driving to get to).
edited: From the pace, it looks like it was more of an interval run. Oh well. :-) (done in two segments, 0.43 mi in 3:54 and 0.58 mi in 5:31) | ||
| Note | |
| I've been having fun the past few days watching the ospreys in this nest at Cape Henlopen, Delaware (live feed, so keep checking back if you're interested). I've only ever seen the birds sitting (or sleeping) on the nest, though, and grooming or just looking about.
It would be exciting to see a parent bring some food. | ||
| C • Live Cam 2 | ||
Thursday Jun 26 | ||
| Note | |
| Ugh. Suspension is rusted (besides having a broken coil spring). Major repair. That's what happens if you try to keep a car too long in the Northeast (it has almost 150,000 mi).
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| Note | |
| Pet peeve of the day -- potholes (likely cause of the spring failure). | ||
Wednesday Jun 25 | ||
| Exerc. Class 55:00 [0] | |
| Ex. class in Chatham. Went back to single (lowest) step today; felt unusual but not really painful. Will try to stick here for the time being and see how it goes. Also icing knees. I'm not even sure I raised my heartrate much today (thus the 0 intensity vs. usual 1).
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| Note | |
| Bummer: Took our 3rd car (the one our son uses) to get new tires and heard a metallic/creaky noise. After driving it with him to pinpoint the location, discovered a broken suspension spring. Damn. I know what I'll be doing tomorrow (or the next day if they can't take it tomorrow)...
Did the tire place notice? Of course not. | ||
Tuesday Jun 24 | ||
| Running (road) warm up/down 18:35 [3]1.56 mi (11:54 / mi) | |
| shoes: Saucony Shadow 6000 8.5 #1 | ||
| Warm up and cool down, to and from Pratt Rd., at the road maintenance sign (the one that says "This road not maintained from Nov. 1 to Apr. 1"), for intervals on the hill. Decided to see if I could do 4. The hill starts up gradually and then gets steeper near the end (such that I was really sucking for air before I could push the lap button and stop)...
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| C • rogaine link 2 | ||
| Running (road) intervals 10:31 [5]0.88 mi (11:57 / mi) | |
| shoes: Saucony Shadow 6000 8.5 #1 | ||
| Hill intervals, 4 x 0.22 mi, about 70' climb with a kick-up at the end.
2:39, 2:36, 2:37, 2:39 -- pretty consistent. | ||
| C • hills 2 | ||
| Walking 15:29 [0]0.9 mi (17:13 / mi) | |
| shoes: Saucony Shadow 6000 8.5 #1 | ||
| Recovery between intervals, walking back down the hill to the start location.
I wasn't sure I'd do a 4th interval but felt okay after the 3rd. It sure felt good to stop at the crest of the hill, though, and walk back down. | ||
| Note | |
| Knee/s didn't bother me while running. I guess it's just something to do with the step and the angle of the knee while lifting/putting weight on it... :(
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| C • uphill 2 | ||
Monday Jun 23 | ||
| Exerc. Class 55:00 [1] | |
| Ex. class in Chatham. Went with a mid-height step....and started to feel it in my left knee. What did I do to it, and why is it attacking me? What in the world is going on inside my knee?? Damn.
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| C • Knee 3 | ||
Sunday Jun 22 | ||
| Event: WCOC Crandalls Park | ||
| Running (trail) warm up/down 3:00 [2] | |
| shoes: Jala Jukola Spider 6 new | ||
| Running beside the ball field near start to warm up my tight left hamstring; stretched it some before running.
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| Orienteering race 28:31 [4]*** 2.2 km (12:58 / km) +55m 11:31 / km | |
| spiked:6/7c shoes: Jala Jukola Spider 6 new | ||
| Sprint B at Crandalls Park (WCOC meet). No troubles until 5, when I found the feature but had trouble locating the flag because its position on the (large) boulder cluster wasn't described; but I found the feature so I'm counting it a spike. # 6, however, is another story. I attempted to aim off to the right and hit a trail south of the junction the control was located on, but ended up left of it and turned the wrong way and had to correct; about 2 minutes or so lost.
Warm and humid, temps in the mid-70's with a threat of thunderstorms but no rain while I was out. FR measured 2.7 km. | ||
| Orienteering race 56:31 [3]*** 3.4 mi (16:37 / mi) | |
| spiked:8/12c shoes: Jala Jukola Spider 6 new | ||
| Didn't count the climb but it's more than on the sprint. :-)
Not as clean an outing on this course; I kept veering off to the left on a lot of controls, especially the longer legs where I was relying more on my compass. Turns out the map's north lines aren't accurate but I didn't know that until I was done. Not sure the flag was correctly placed at 1 as I hit ferns/swamp farther east than where the flag was hung. 5 was one of the ones I was headed left on and I hit the wrong trail and went the wrong way before correcting. On 8 I took the long way around for some reason, and on 9 I again hit the wrong trail and went 70-80 meters up it before realizing it wasn't the one I wanted. Curiously, when I headed off on a bearing towards the control, I hit it (despite otherwise veering left!)--weird. No troubles with 10 or 11. 11-12 was mapped as a relatively steep hillside with nothing on it; it just hasn't been field-checked yet as there was a lot of rock detail that will probably provide good point features at some point. I was getting tired on the way down the hillside, and starting to stumble a little (turned my left ankle over once). I decided this was enough exercise and didn't do Sprint A. FR measured 3.92 km. | ||