Training Archive: cedarcreekIn the 7 days ending 2008-06-13:
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Thursday Jun 12 | ||
| Strength 1:30:00 [1] | |
| Digging, framing a form, and mixing eleven 80-pound bags of concrete for a pad for our soon-to-be-new air conditioner condensor unit. That's 880 pounds of concrete before the water is added. 400kg.
I'm writing this Thursday. I was beat Tuesday after doing this. It took about 2 hours to dig and frame, and then about 3 more to mix, pour, and smooth the concrete---and we even had a concrete mixer. Wednesday I was sore, but okay. Thursday, this morning, I was *really really* sore. Not sore like after a car wreck, but...dang, am I sore. It must be Delayed Onset Muscle Soreness. I pretty much nail the contributing factors. I did okay with this, my first concrete project. It looks decent. I failed to understand how to get the rough tread surface until it was too late. I knew that you smooth it initially when it's really soft, but I didn't realize the edging and brooming or trowelling happens as it sets up, when it is more gel-like. (I did a decent edge, but not as nice as I'd hoped.) I was out after dark on Tuesday with my big headlamp doing the edging. | ||
Monday Jun 9 | ||
| Running 25:22 [3]2.8 km (9:04 / km) +30m 8:36 / km | |
| shoes: Brooks | ||
| Quick run around the 'hood with Katie. Started off wheezing and slow and finished a little better. | ||
Sunday Jun 8 | ||
| Event: OCIN French Park Sprints | ||
| Orienteering race 43:48 [4]2.6 km (16:51 / km) +90m 14:22 / km | |
| shoes: Icebug MR2 Green | ||
| Advanced Sprint at French Park. This was David W.'s 2nd or 3rd attempt at course setting, and it was definitely advanced difficulty. Possibly a little too much slow stuff, but a really nice way of spreading out the climb.
A hot and muggy day, with a moderate howl of cidadas in the breeze. It was hot enough that it was hard for me to push the pace. I felt like I was dogging it, but the hills just slowed me down to a survival pace. If I have one regret, it's that I didn't push even harder on the last split. I just ran it in, and ended up within seconds of dersu. He had 26 seconds to my 33. I just assumed I didn't have any hope of winning that split. I've got to get with the program, I guess. (Gerald mentioned I looked good finishing, but I was trying to not push it too hard. I should have gone for it. I might not have made up 7 seconds, but I wouldn't be regretting it now.) | ||
Saturday Jun 7 | ||
| Event: NavStock Weekend | ||