Friday Jul 29 |
 | Note | |
| slept:9.5 weight:158lbs (sick) |
| My right ear/lymph node soreness came back yesterday evening and night. Quite similar to the annoying thing that got me this Spring. I think it's time to let this infection have a few days in a row with no running. Esp. given the quantity of running I'd like to be doing next week in Colorado. |
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| C • good idea 1 |
Thursday Jul 28 |
| Orienteering long (Reruns) 1:46:51 [3] *** 12 km (8:54 / km) +250m 8:04 / km | |
| ahr:145 max:159 spiked:17/20c slept:8.5 shoes: O-Mixed purple & black |
| HR varied a lot: High the bottom alert (135), and noticed ~150-something several times despite aiming for a consistent 145. ~53 minutes on the VF Misery Red, forwards as part of this run |
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Red - Splits |
Wednesday Jul 27 |
| Orienteering (Loop near home) 25:00 [2] ** 2.8 km (8:56 / km) +30m 8:28 / km | |
| spiked:7/7c slept:9.0 shoes: R-Reebok White/Gray/Red |
| Right ear sore in the morning, sinus stuffy on and off. Not too bad.
Hot (92 + sun + high humidity, but some breeze) when running. |
| Strength (Gym, incl Hip & Ankle) 15:00 [1] | |
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Tuesday Jul 26 |
| Note | |
| slept:8.0 (sick) |
| Right ear, neck lymph nodes sore again. |
| Strength (Hip & Ankle) 5:00 [1] | |
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Monday Jul 25 |
| Orienteering (Rerun) 53:00 [2] *** 6 km (8:50 / km) +175m 7:43 / km | |
| ahr:140 spiked:16/18c shoes: O' Black/Orange VJ Twisters |
| Reran the Red from VF Mt. Misery, backwards, at a generally easy pace. |
| Orienteering intervals 1:45 [5] 0.25 km (7:00 / km) +30m 4:22 / km | |
| ahr:160 max:177 shoes: O' Black/Orange VJ Twisters |
| 4 strides in varying parts of the run, either flat or uphill to avoid ankle damage (not taped.) 3@15 seconds took HR from ~145 to 165, and it took a while to taper down. 1@60 seconds sent HR from 147 to 177, and that wasn't really full on stride pace. 3 to 2 backwards, and I went too far uphill... |
Sunday Jul 24 |
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| Event: DVOA Valley Forge Mt. Misery
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| Running warm up/down (Warm up - no cooldown) 6:00 [2] 1 km (6:00 / km) | |
| shoes: O' Black/Orange VJ Twisters |
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| Orienteering race 40:54 [4] *** 5.3 km (7:43 / km) +165m 6:41 / km | |
| spiked:12/18c shoes: O' Black/Orange VJ Twisters |
| Very good run esp. considered recent (ongoing) light illness. Mostly think it was just low mistakes (~1:30 total) and dealing with the heat better than others (drank and put water on head just before start, and at all 3 water stops.) |
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Red - Splits |
Friday Jul 22 |
| Running warm up/down 30:00 [2] 3.0 mi (10:00 / mi) +30m 9:42 / mi | |
| ahr:135 (sick) shoes: R-Reebok White/Gray/Red |
| Throat just a little sore, nose a little stuffy, right neck lymph node a little sore. About the same as yesterday (when I took the day off). Hopefully it won't get worse. |
| Strength (Pliometrics) 6:00 [5] 0.5 mi (12:00 / mi) | |
| shoes: R-Reebok White/Gray/Red |
| Strides, Hamstrings, High Knees, Both, Leaps, Skips |
Thursday Jul 21 |
| Note | |
| slept:9.0 (sick) |
| Busy day and getting sick. |
Wednesday Jul 20 |
| Running warm up/down (Trails, forest) 45:00 [2] ** 5.0 mi (9:00 / mi) | |
| spiked:7/7c shoes: O-Mixed purple & black |
| Warmup on training loop, then 8x35 second repeats in the forest. It's rather amazing how fast one can move in the forest at repeat pace. I suspect that's what the French did in their O-videos is repeat pace. Even the guy going off the cliff video. Throat just a tiny bit raw at the end of this workout, and right lymph sore. Will try to get a solid nights sleep and take lots of Vitamin C (placebo, perhaps....) |
| Running intervals (Repeats in forest) 4:30 [5] 1.2 km (3:45 / km) | |
| shoes: O-Mixed purple & black |
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Tuesday Jul 19 |
| Running (Grass, paved) 25:00 [2] 3.0 mi (8:20 / mi) +40m 8:00 / mi | |
| ahr:140 shoes: R-Reebok White/Gray/Red |
| No HR monitor, but tried to push at pace I've been relearning is _2_ (HR ~145). Slacked a little off that pace.
In general, having motivational issues in the heat. I'm supposed to go out again soon (Wednesday). It's hot but the humidity is much better. Planning on ~45 minutes plus a few repeats in the forest. |
Monday Jul 18 |
| Running (Easy) 57:00 [2] 6.0 mi (9:30 / mi) +100m 9:02 / mi | |
| ahr:145 max:156 rhr:37 slept:8.5 shoes: R-Reebok White/Gray/Red |
| VF Park loop in early AM. ~75-80, and near 100% humidity. Totally soaked at end. |
Sunday Jul 17 |
| Orienteering (Control setting) 25:00 [2] ** 2.5 km (10:00 / km) +50m 9:05 / km | |
| spiked:12/14c shoes: O-Black/Green VJ Spikes |
| Resetting controls from July 4th weekend Sprint # 2. |
| Orienteering tempo (Rerun) 17:00 [4] *** 2.5 km (6:48 / km) +50m 6:11 / km | |
| spiked:14/14c shoes: O-Black/Green VJ Spikes |
| Mapless memory rerun of July 3 Sprint course # 2. |
Saturday Jul 16 |
| Running warm up/down (Long pace on trails) 45:00 [2] 5.0 mi (9:00 / mi) +50m 8:44 / mi | |
| shoes: R-Reebok White/Gray/Red |
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Friday Jul 15 |
| Running (Grass, Paved) 21:00 [2] 2.1 mi (10:00 / mi) | |
| shoes: R-Reebok White/Gray/Red |
| Wawa-Home
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| Strength (Hips & ankles) 5:00 [1] | |
| shoes: R-Reebok White/Gray/Red |
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| Running long (Intentional long-slow pac) 16:00 [2] 2.0 mi (8:00 / mi) | |
| ahr:146 max:151 shoes: R-Reebok White/Gray/Red |
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Thursday Jul 14 |
| Running long (Grass, Trails) 1:57:00 [2] 9.75 mi (12:00 / mi) +200m 11:17 / mi | |
| ahr:110 shoes: R-Reebok White/Gray/Red |
| VF Visitor Center parking to Back of Betram's on Mt Misery and back, not very directly... |
| Running intervals (4xStrides, Mid-run) 1:00 [5] 0.2 mi (5:00 / mi) | |
| shoes: R-Reebok White/Gray/Red |
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Wednesday Jul 13 |
| Running (Grass, Paved) 45:00 [2] 4.09 mi (11:00 / mi) +50m 10:36 / mi | |
| shoes: R-Reebok White/Gray/Red |
| Pretty hot, and perhaps my legs were tired from yesterday. |
| Running intervals (3xStrides, Mid-run) 45 [5] 0.14 mi (5:22 / mi) | |
| shoes: R-Reebok White/Gray/Red |
| R-foot a little sore, so Only did 3. |
Tuesday Jul 12 |
| Running warm up/down (Grass) 30:00 [2] 2.8 mi (10:43 / mi) | |
| shoes: R-Reebok White/Gray/Red |
| AM |
| Strength (Hip & a little Ankle) 3:00 [1] | |
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| Running warm up/down (Grass) 15:00 [2] 1.36 mi (11:02 / mi) | |
| shoes: R-Reebok White/Gray/Red |
| PM |
| Running race (WC 5k XC) 19:59 [4] 5 km (4:00 / km) +80m 3:42 / km | |
| shoes: R-Reebok White/Gray/Red |
| Osborndale park. 13th of ~100? Winner was probably ~16-17. Warm (83) & humid, but cloudy and a little breeze, plus shorts-only on the XC made it not _too_ hot. Results to show up here |
Monday Jul 11 |
| Running (Night, paved) 22:00 [2] * 2.0 mi (11:00 / mi) | |
| shoes: R-Reebok White/Gray/Red |
| I can barely read the 1:15k Manitou Lake map at night while on pavement, with my light straight on it, killing any sense of night vision. Either that, or maybe just after the Night Raid where I ran along side Clem's lamp, my $70 REI light looks itty bitty...
Clem, can I borrow (or rent :) your light? You can start near 9pm, I'll start at 11pm (after Angelica finishes to watch the kids...) Can I help buy you a second battery pack so that it'll be nicely charged up for the 2nd loop? |
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| C • Lights in the sky 2 |
Sunday Jul 10 |
| Orienteering race 1:38:00 [4] *** 10 km (9:48 / km) +250m 8:43 / km | |
| spiked:10/18c shoes: O' Black/Orange VJ Twisters |
| Physically felt good, and not too hot despite the 80-90 degrees weather (albeit with shade and medium-low humidity.) I didn't start all that fast, and I just had a haircut, and I drank a lot of water... |
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Blue - Splits |
Saturday Jul 9 |
| Running warm up/down (Paved, grass, w/jogger) 29:00 [2] 2.9 mi (10:00 / mi) | |
| shoes: R-Reebok White/Gray/Red |
| w/kids & AK |
| Running intervals (Strides (Paved/grass)) 1:00 [5] 0.2 mi (5:00 / mi) | |
| shoes: R-Reebok White/Gray/Red |
| R-foot got a bit sore doing these... Just a bit, but it's in the bad-old spot... |
Friday Jul 8 |
| Orienteering (Grass) 20:24 [2] ** 4 km (5:06 / km) +50m 4:48 / km | |
| spiked:9/9c shoes: R-Reebok White/Gray/Red |
| Loop near home. |
| Strength (Hips & Ankles) 5:00 [1] | |
| shoes: R-Reebok White/Gray/Red |
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Thursday Jul 7 |
| Running (Paved, dirt) 2:20:02 [2] 10.7 mi (13:05 / mi) | |
| shoes: R-Reebok White/Gray/Red |
| Route
VF Mt. Misery looks surprisingly clear of stiltgrass, and has only a few low ferns, near the trail I was on... |
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| C • Did you take a Bath? 8 |
| Running intervals (4xStrides) 1:00 [5] 0.17 mi (5:52 / mi) +40m 3:24 / mi | |
| shoes: R-Reebok White/Gray/Red |
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Wednesday Jul 6 |
| Running (Paved, grass, with baby j) 30:00 [2] ** 2.73 mi (10:59 / mi) | |
| spiked:14/14c shoes: R-Reebok White/Gray/Red |
| Near home, two loops of a course I made for AJ. He understands more, but I don't think he could get far by himself. I've got to teach him how to orient the map with the compass, as I do that for him now... |
Tuesday Jul 5 |
| Note | |
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| Nada. Picked up Angelica & kids at JFK. Lots of house cleanup before I left and driving, and then it was dark, yet still sticky warm. |
Monday Jul 4 |
| Running (Trails) 54:00 [3] 6.0 mi (9:00 / mi) +100m 8:33 / mi | |
| shoes: R-Reebok White/Gray/Red |
| Loop in VF Mt. Joy with Vadim. He runs faster than I do on easy days, so I dragged behind at faster than I like to run. Maybe that's good for me. I don't know. |
| Running tempo (Strides) 1:00 [5] 0.2 mi (5:00 / mi) | |
| shoes: R-Reebok White/Gray/Red |
| 4x~15 second strides in the 2nd half of the run. L-hamstring a little tweaked after the last one. Vadim could fairly easily stay ahead of me on these when we started together... Although he won the 2 finish splits (that he did) at the Independence day O' pretty handily. Perhaps being just behind Vadim on a Sprint not too bad... |
Sunday Jul 3 |
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| Event: Indenpendence O' Day - Sprints
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| Orienteering race (3 Sprint O's) 55:51 [4] *** 8.6 km (6:30 / km) +265m 5:38 / km | |
| spiked:31/38c shoes: O' Black/Orange VJ Twisters |
| 2 real O' Sprints, one reverse chase on a course I set.
Had ~ 1 minute of errors in each race.
1st was a 1 minute bogey due to no pace counting, followed by a good run staying just ahead of Wil Smith almost the whole rest of the way.
2nd was just sloppy - lots of small issues added up.
3rd, reverse chase - I had never tried to find the trail to 2 coming from 3 and didn't remember the relativity adjustment for that area. Should've just followed... |
| Orienteering warm up/down 1:00:00 [2] *** 5.0 mi (12:00 / mi) | |
| spiked:15/16c shoes: R-Reebok White/Gray/Red |
| Not much warmup before the sprint race. Did set controls for the Willows Sprint and pick as most of the time. |
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SPRINT/Stage 1 - Splits |
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SPRINT/Stage 2 - Splits |
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SPRINT/Stage 2 - Splits |
Saturday Jul 2 |
| Orienteering (Course Setting) 1:00:00 [2] ** 5.0 mi (12:00 / mi) +25m 11:49 / mi | |
| spiked:13/13c shoes: O-Mixed purple & black |
| Putting in stakes for tomorrows sprint. How'd this go from 'let's meet to re-run my old Apt. Complex sprint' to staked e-punches? Warm, but not humid for a change. Very nice in the evening. |
Friday Jul 1 |
| Running long (Grass, Trails, Paved) 1:25:00 [2] * 7.73 mi (11:00 / mi) +200m 10:11 / mi | |
| shoes: R-Reebok White/Gray/Red |
| Long slow across VF park to the VF post office to mail a letter, and back. It was getting dark, but I could've run 10-20 more minutes. But I was getting lazy. Even evening runs are warm & humid. Family comes back in 4 days :) |