Training Archive: walkIn the 7 days ending 2008-07-20:
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| M | T | W | H | F | S | S | |||||||||||
Sunday Jul 20 | ||
| Hiking 2:00:00 [1] 7 km (17:09 / km) | |
| O-ringen training - Walked to map when no busses seemed to be running in either direction for over 45'. 4k there frombus stop; 3k direct back to cabin on ski trail. | ||
| Orienteering 1:25:00 [1] | |
| shoes: VJ Twister | ||
| Myrflodammen map - Checked out the upper sections of this map as it was supposed to be representative of the different terrain for the week. Lesson 1: don't believe them. Only Day 4 was close but not that different. Should have spent my time in the marshes at the bottom that were really different and gave me trouble all week.
Ran into a family that had hosted Janet Porter the previous week as we finished -completely random in all these people. | ||
Friday Jul 18 | ||
| Hiking 15:00 [0] * 2 km (7:30 / km) | |
| Tandadalen - Wandering around the deserted ski village looking for a key to our cabin after long day of travelling. Found a helpful guy at the hotel who got the code to the key box and then was nice enough to scrounge up some food. | ||
Thursday Jul 17 | ||
| Stretching 20:00 [0] | |
| weight:144lbs | ||
| Morning. Weight on a down spiral - must be all the veggies. Probably miss them on the trip. | ||
| Trail run 53:00 | |
| shoes: Mizuno Inspire | ||
| Horse/Purple/Spring pond loop - 75, dry, clear, getting warmer. Suck it in as won't have much for a week or so.
Good start. Felt great. Gradually ran out of steam and had a nice pleasant go along the Purple. Picked up for the final bit and HR really working for the final set of hills. Nice run cleared out the fog from yesterday. | ||
| Hiking 10:00 [1] | |
| Final mowing, about an hours worth. Not it can go to seed (or moss) for a few weeks.Otherwise all set. | ||
Wednesday Jul 16 | ||
| Stretching 20:00 [0] | |
| Stretches plus therabands, watching the tour. | ||
| C • You guys must be going soon... 2 | ||
| Stretching 20:00 [0] | |
| Evening session plus therabands.
Of note: Making gradual progress Touch-ing the world. Yesterday I figured out how to load a few pictures and a podcast. Today after much threatening thoughts, manage to master the cd loading process. Got 6 in eventually. Should provide entertainment for a bit. Oh, and even was able to load Ronde, Ronde, the Italian O-motto song, for inspiration. Still many nooks and crannies that need exploring. Trouble is - I find some neat things, but then can't figure out how to get there again. Where's my teeny-bopper whiz-kid when I need one. | ||
Tuesday Jul 15 | ||
| Stretching 20:00 [0] | |
| Morning | ||
| Trail run warm up/down 20:00 [1] | |
| ahr:120 max:152 weight:144lbs shoes: DS Trainer XII | ||
| Westminster Track - 85, clear, dry, v lt wind.
2 x around track and baseball field, stretch, strides - before 2x around outside of track on grass - after. Track is black, rubbery material. Very hot with the sun. It's surrounded by grass which is decidedly cooler. HS track is red rubber material, but so is the inner field section and surround. Hotter. | ||
| Road run intervals (Break Day) 32:00 [4] | |
| ahr:160 max:179 shoes: DS Trainer XII | ||
| Track - Another round of Quarters - 8 x 400/200 easy. Jogged the first few recoveries, walking the final 20" or so to make it an even 2' between. Took a longer break after 4 to get a drink. Mistake, as the water didn't settle and seemed to lose the flow.
Splits, AHR, MHR, RCY, Rcy AHR 1.36.3 149 166 2.00 144 1.37.1 158 168 2.04 148 1.36.3 160 172 2.04 152 1.36.2 160 172 2.59 148 1.38.9 158 174 2.01 157 1.41.6 165 179 3.08 146 1.40.0 157 174 2.27 174 1.38.0 168 176 6.23 152 First ones felt really good and were a couple seconds faster than last week. Were harder after the water (mental?) and HR shot up and took longer to come down, thus the longer time after #6. Another soccer camp going on; this time boys, so some action going on in the surrounding fields. | ||
Monday Jul 14 | ||
| Stretching 20:00 [0] | |
| weight:146lbs | ||
| Morning while watching the approach to the Tourmalein. Who got it? Had to do MwM.
Rehab - Final session of this round. Focussed on L shin muscle that controls bending the toes/foot upwards and, more importantly, controlling the foot going down - as in during a footstep. Weakness of this muscle area is the source of the foot drop, most likely caused by pressure on the nerves in the back, hips etc from tightness of the psoas, quads, hams etc. This episode presents in fine detail the usefullness of the log - in a search back to April '07, I could find the exact start of the syndrome and the extent to which I ignored it. I can now relate to the reaction by my Dr and by this PT. So now two additional exercises to strengthen the shins using therabands. Continue the stretching - it's working and things are loosening. | ||
| Stretching 20:00 [0] | |
| Evening | ||