Sunday Mar 7 |
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| Event: 10k in Philly
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 | Orienteering (Race) 1:09:09 [4]8.28 km (8:21 / km) +200m 7:27 / km | |
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| 2nd behind Randy, ahead of Clem. ~2.5 minutes of errors. I think I was slightly out of gas by the end. I'd eaten a good breakfast, but it was over 4 hours before I started. I took a GU early which helped ensure I wouldn't fade too bad though. I think I kept my physical intensity up reasonably well, but I was navigationally sloppy a few times. |
| Running (Warmup) 3:00 [3]0.38 mi (7:53 / mi) | |
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| Not long enough, but they were closing starts |
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Red - Splits |
Friday Mar 5 |
| Strength (Gym, ONA 2) 20:00 [1] | |
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| Running 8:00 [2]0.8 mi (10:00 / mi) | |
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| Poor running this week. Partly I'm recovering from a sore back & calf, but somehow I'm also lazy... |
Thursday Mar 4 |
| Note | |
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| My back was really sore on Tue & Wed. (Just muscle soreness all over, nothing sharp.) I wonder if the Goat and/or the final sprint at the Goat did that much damage. It's definitely better today than yesterday, but it's got a ways to go. That plus my calf => postpone my 10k time trial beyond this weekend. |
| Running 30:00 [2]3.0 mi (10:00 / mi) | |
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| This was supposed to be my long slow run and I had intended at least one hour, but I was pretty distracted mentally by some corporate/legal/VC-attempted-takeover stuff going on at my dad's old company. |
Wednesday Mar 3 |
| Running 12:00 [2]1.2 mi (10:00 / mi) | |
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| Strength (Gym - ONA legs) 10:00 [1] | |
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| The word strength reminds me that I should add some moving strength (jumps, pliometrics...) to my training plan. |
Tuesday Mar 2 |
| Running (Grass/Paved) 28:00 [2]2.8 mi (10:00 / mi) | |
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| R-calf still pretty sore from last Thu.+Goat so I'll skip speed work today, and skip the 10km I planned for this weekend. Hopefully I'll do some speedwork on Thursday. |
Monday Mar 1 |
| Orienteering (Recovery) 46:56 [2]5.4 km (8:41 / km) | |
| slept:9.0 (injured) |
| Easy run on short course from Valley Goat yesterday. Almost no evidence that we held a race there yesterday. One clue sheet I picked up, and I saw nothing else at all, but for a few footprints right near just 2 of the controls.
R-calf pretty sore still, but stretched it a lot. L-foot better. |