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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Linear Ice

In the 7 days ending Apr 10, 2011:

activity # timemileskm+m
  Run5 3:39:00 17.88 28.77 101
  Orienteer1 1:41:25 4.16(24:22) 6.7(15:08) 318
  Elliptical1 45:00
  Total7 6:05:25 22.04 35.47 419

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Sunday Apr 10, 2011 #

10 AM

Run warm up/down 20:00 [3] 1.5 mi (13:20 / mi)
shoes: Icebug Spirit-L olx

Walked/ran with Emily to the start location - we took a scenic route, and by the time we got there David had already closed the start - it was 11:45-apparently SLOC runs a pretty tight event!
11 AM

Orienteer (Rockwoods Range Red) 1:41:25 intensity: (1:00:00 @3) + (41:25 @4) 6.7 km (15:08 / km) +318m 12:14 / km
shoes: Icebug Spirit-L olx

route

Hot day today... wouldn't be surprised if it was over 90F.
Good to be back at a SLOC meet, always great terrain and courses. This one was set by David Frei and was promised to be "quite technical".
Got to meet a few new people (Carrie, Emily, David.. don't think I formally met him before.) and see other SLOCers too, and Carrie mentioned she knew Jerritt and Molly (MNOC shirt generally gets me to know who knows whom).

Based on last week's lack of energy in the courses at Black River Falls, I made sure to eat well, sleep well, get my coffee. I also made sure to take it easy to the first control. Mostly I did the right stuff.
But I ran like an old woman. Lots of walking up hills, cautious running down hills and I could tell my heart-rate was still pretty high, legs tired. Just not in shape, even though I practiced all week! =p I cooled down in the stream from 4-5, poured water over myself at the water stop (was the last runner out), and still was just panting.

Good thing is I also navigated a lot more like an old woman. I hit the controls cleanly, mostly spiked or ran into them (as in, I wasn't exactly sure where I was, but just stumbled upon a few right under my nose- so my compass bearings and contouring were quite good today.)
One big mistake at 11, trying to avoid hikers walking up the big hill, stayed to the left of them... and ended way off at the wrong saddle. I totally should have noticed it but didn't. Until I saw a HOUSE in front of me. I spent some time wondering whether the fact that it had stickers on windows might mean that it was not mapped... before realizing exactly how far off I was. I'll post my track/map once I get back home to my scanner.

So I know what to do. Keep navigating well, and get in shape. I don't think I can really bump up the mileage or speed much yet due to the injury =( so perhaps it's time to throw the new bike into the mix.

Saturday Apr 9, 2011 #

2 PM

Run 30:00 [3] 3.0 mi (10:00 / mi) +101m 9:03 / mi
shoes: Asics2

From home to St. Louis zoo, walked around and looked at the animals for a while (not included in distance) and ran back.

Friday Apr 8, 2011 #

Run (River road) 30:00 [3]
shoes: Asics2

Loons were crying out across the St. Croix on my early morning run this morning.

Good start to a day, but now found out my horse Spirit may have spinal injury and doesn't know where his back feet are, may have to be put down soon. Sad for Spirit and me, and I have a devastated daughter who can't function today as a result. She told me he is one of her best friends (got him when she was 9). We'll see if the anti-inflammatories and other meds help long enough that she can see him again.

Run (treadmill) 20:00 [3] 2.28 mi (8:46 / mi)
shoes: Asics2

a little soreness, where's the magic?
(Had another 40 minute session with Dr. Xiao earlier today, I see online that he's the author of the soon to be made into a movie , ever popular bookYan Jiu Xing Xue Xi Shu Xi Bai Fa: Yan Jiu Xing Xue Xi De Zu Zhi Yu Guan Li = Yanjiuxing Xuexi Baifa)

Thursday Apr 7, 2011 #

Run (River road backwards) 52:00 [3] 5.1 mi (10:12 / mi)
shoes: Asics2

Early day loop, everything felt great and relaxed and almost back to normal with only a little essence d'AT

Note

Acupuncture - having tried most everything else (skimping a little on toddp's prescription of 3 ice baths per day), I found myself a Chinese Dr of Acupuncture. In the last few weeks I have been heavily massaging my tendons as well as my calf muscles.... to the point of bruising sometimes, and my right AT seems "fixed". Left had lingering pain and morning soreness for SURE, but the cure of the right, left me thinking that perhaps it wasn't 100% the tendon that was the problem.. maybe some other stuff affecting the tendon.
What he did: I got about six needles in each leg, electric wires attached and pulsing shocks (2/sec). Some needles were on the achilles, some in the middle of the calf, not sure what else cause it's hard to tell when you're on your stomach face down. Shock treatment lasted about 30 minutes. That was it. (Oh, except for some herbs he put on after with a bandage... but that seems almost more quacky to me; maybe I'll be a convert some day).
Lying on your stomach with electric needles in your legs is surprisingly relaxing and I fell asleep during the process. Afterwards... almost no pain in AT, and later that evening couldn't even pinch for pain. Morning felt much better too, not the characteristic stiffness. I'll go back for more treatments, 2/week for a while. I believe it's helping, but if it doesn't, I can still fall back on magnets, crystals, church or amputation. Unfortunately, I think insurance will only cover the latter. (It DOES cover acupuncture!)

Tuesday Apr 5, 2011 #

Elliptical 45:00 [3]

Elliptical due to my injury whispering "ow"

Monday Apr 4, 2011 #

Run (River road loop+) 1:07:00 [3] 6.0 mi (11:10 / mi)
shoes: Asics2

River road loop, then a 1/2 mile jaunt into the State Park, ran across the open fields which were lumpy as always but vegetation was flattened so it was (for once) runnable and good practice. Uphill too. Lots of uphills today, no walking. Slow.
Alice got her first jump in the river of the year, too.
Times are all going to be estimates for a while, I have no desire to watch the watch while I'm just glad to be making progress with building back up.

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