Sunday Sep 23 |
 | Orienteering race 30:00 [3] **** | |
| (injured) shoes: VJ Integrator |
| US relay champs, WCOC, 12 point team (with Larry & SM Berman and Mark), 3rd leg, 3 km, brown, 31:39. My knee felt amazingly good, almost better than it has been for a very long time. Our team was quite far behind and not very competitive so I didn't push too much but ran at a comfortable pace and walked in the hills (both up and down). No real mistakes, even though I felt insecure and had to concentrate during the second loop on the open fields. A great weekend. |
Saturday Sep 22 |
| Running 15:00 [1] | |
| (injured) shoes: Nike AZV #2 |
| Warm-up for the three sprints. |
| Orienteering race 20:00 [3] *** | |
| shoes: Nike AZV #2 |
| Sprint Finals, WCOC, Sprint 1, 2.2 km, 19:12. OK, so not having been able to run for quite a while, my plan was to jogg a little and then walk if my knee started to hurt. Of course, I should have known I couldn't do that. So I ended up starting in a decent pace and it felt so good that I just continued. I focused on perfecting my orienteering technique and not to stop at any time during the race. It worked great. I recall stopping and reading the map 2 or 3 times during the whole race and I only did a minimal mistake (I missed a trail intersection and had to reverse 30 m on my way to #6). I got very tired towards the end, though, and had to walk every now and then. And best of all, my knee only ached a little after the race, but nothing serious. |
| Orienteering race 18:00 [3] *** | |
| shoes: Nike AZV #2 |
| Sprint 2, 2.2 km, 17:52. This sprint was much easier and a lot more running. Not so great being in my present shape. I didn't do any mistakes, but I had to walk a lot in the uphills during the second half. Still no problems from my knee. |
| Orienteering race 23:00 [2] *** | |
| shoes: Nike AZV #2 |
| Sprint 3, 3.15 km, 23:27. This was not fun. I hadn't counted on running the final and I didn't need another run. Having qualified, however, I thought I ought to run it. I lasted a couple of controls, but then I hit the wall hard. After that it was quite painful. But at least I finished. |
| Note | |
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| Except for all the running, I think I took quite good care of my knee. I ran with my knee-brace, did a lot of stretching (and warm-up), plus icing and ibuprofen when returning to the hotel. |
Friday Sep 21 |
| Aerobics 10:00 [1] | |
| (injured) |
| Elliptical (warm-up). |
| Strength 35:00 [2] | |
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Thursday Sep 20 |
| Running 20:00 [2] | |
| (injured) shoes: Nike AZV #2 |
| Morning run. Similar scheme as last time: 6x3 min with 2 min walking in between + 2 extra minutes running since it was so fun to run so I couldn't stop. My body feels much better after two days rest. |
Monday Sep 17 |
| Running 9:00 [1] | |
| weight:160lbs (injured) shoes: Nike AZV #2 |
| I tried running at the treadmill at the gym and started out on my 4x3 min program, but my knee started hurting after 3x3 min so I stopped. |
| Strength 20:00 [1] | |
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| Strength training at the gym. My knee hurt after the running so I did only the basic PT exercises. I have been doing a lot lately so I guess that I need to take it easy a couple of days. |