Sunday May 22 |
 | Note | |
| |
| NEOC - Wolf Den Local Meet |
| Orienteering - Event race (NEOC - Wolf Den Green) 46:34 [4]*** 5.38 km (8:39 / km) +120m 7:47 / km | |
| ahr:150 max:212 spiked:7/11c rhr:48 slept:8.0 weight:165lbs (sick) shoes: Jalas Champion |
| decent run, a few mistakes, about 8 minutes behind Wil |
| Orienteering - Event tempo (touch n' go yellow-) 14:28 [4]2.25 km (6:26 / km) +40m 5:54 / km | |
| spiked:9/9c shoes: Jalas Champion |
| quick yellow course for added mileage - hadn't recovered from green course - 3/4 minutes - and no water - hill midway felt slow |
| Trail Run - Tempo warm up/down (to start) 10:00 [3]1.5 km (6:40 / km) +45m 5:48 / km | |
| shoes: Jalas Champion |
| 2x trail run to start |
| |
|
Green - Splits |
| |
|
Green - Splits |
Friday May 20 |
| Trail Run - Tempo (Crandalls) 22:35 [3]4.75 km (4:45 / km) +165m 4:03 / km | |
| ahr:135 max:149 rhr:40 slept:8.0 weight:167lbs (sick) shoes: Salomon XA Pro |
| still battling cold, today's run felt like a major effort, some asthma. Time & effort just about the same as yesterday.
Also - why is it that when sprint racing my HR runs around 163 or so, yet if I do the same duration dirt road or trail run, at approximately the same percieved exertion, my HR is 20-30 beats lower. Although on roads or trails I 'could' run hard enough to get my HR into the 160's, I certainly couldn't maintain it for more than a couple minutes, yet when orienteering I can average that for 20 minutes or so.. Curious..
I note Peters HR stays pretty high when comparing the XC races versus O races. Perhaps the additional HR increase comes from the adrenaline of racing, even though the training pace is just as fast? |
Thursday May 19 |
| Trail Run - Tempo tempo (Crandalls) 22:33 [4]4.75 km (4:45 / km) +165m 4:03 / km | |
| ahr:137 max:150 rhr:48 slept:7.5 weight:165lbs (sick) shoes: Salomon XA Pro |
| Easier pace than Tuesday, but certainly not slow. Still a lot of chest congestion and noticed I was wheezing a bit after running - not sure if thats the cold, or asthma from pollen. |
| Other warm up/down (Crandalls II) 3:00 [1] | |
| shoes: Salomon XA Pro |
| easy jog around the ball fields at Crandalls II to cool down before heading in to work. |
Wednesday May 18 |
| Note | |
| slept:5.5 (sick) |
| heavy chest congestion just won't go away - been well over a week now... lots of glarp, not sleeping well... |
Tuesday May 17 |
| Trail Run - Tempo tempo (Crandalls) 21:56 [4]4.75 km (4:37 / km) +165m 3:56 / km | |
| ahr:144 max:175 rhr:47 slept:8.0 weight:163lbs (sick) shoes: Salomon XA Pro |
| Since I haven't been getting in my daily runs, I'm going to try to do a short run in the morning on the way to work to get at least something in. If I manage to get an afternoon run in then its a double workout day.
Outer loop from Crandalls II - lots of chest congestion but legs felt good, L calf is fine. A little slow on the hill climb and also through the laurel section, but I think this is a PR by about 2 minutes. I wonder if I can go under 20 minutes for this loop? I think I could take 30-40 sec off the hill, probably 20-30 sec faster in the laurel and maybe general speed improvements could count for the rest. We shall see. It certainly makes a convenient benchmark course. |
| Road Run tempo (hare & back) 18:39 [4]4.7 km (3:58 / km) | |
| ahr:145 max:161 shoes: Salomon XA Pro |
| brisk run - early afternoon - felt sluggish, but 2nd run of day.
11:42 for 3k dirt, remainder warmup/down (3:54) |
| Road Run warm up/down (webster rd.) 13:00 [1]1.25 km (10:24 / km) | |
| shoes: Salomon XA Pro |
| easy run w/ jackson after hare - includes some jogging, some walking & some stopping to look at flowers... |
Monday May 16 |
| Note | |
| slept:4.5 weight:162lbs (injured) |
| was going to go for a short run, but calf still tight. Run probably would have been good for it, but talked myself out of it. Perhaps tomorrow on some trails |