Sunday May 1 |
 | Running warm up/down 5:00 [3]0.5 mi (10:00 / mi) | |
| shoes: O' Black/Orange VJ Twisters |
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| Orienteering race 1:23:30 [4]*** 9.82 km (8:30 / km) +450m 6:55 / km | |
| spiked:10/16c shoes: O' Black/Orange VJ Twisters |
| Reasonably good run navigationally, although I had several concentration related deviations from a good route. Near the end it was a real struggle to keep mentally focussed on continously keeping track of where I was and I had a few drifts then - fortunately none too serious. Also had a hard time keeping up full speed, but it turned out to be not too bad. Overall, I did drop out of the medeals, but still, holding onto 4th at West Point, given the competitive field and much less foggy forest is pretty good.
Good news is that R-IT (mostly the back connection) was only mildly sore this weekend. |
| Running warm up/down (Grass) 10:00 [2]1.0 mi (10:00 / mi) | |
| shoes: R-Reebok White/Gray/Red |
| Late evening, post race, post drive cooldown. Legs felt like logs... |
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Blue - Splits |
Saturday Apr 30 |
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| Event: West Point
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| Orienteering race 1:28:30 [4]*** 9.2 km (9:37 / km) +405m 7:53 / km | |
| shoes: O' Black/Orange VJ Twisters |
| Much speed variation today - forest was quite runnably when flat, and there were several trail options (which I usually took), mixed iwth lots of long-sidehill and/or dropoffs that were both quite rough, and required lots of map reading in the fog... Somebody flew away from me at the end, but with only one ~3 minute error, my time turned out to be pretty good. |
| Running warm up/down 26:30 [3]3.0 mi (8:49 / mi) | |
| shoes: O' Black/Orange VJ Twisters |
| Long warmdown back to parking lot. I thought it was about 2km, but it was more like 3-4...
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| Orienteering race (Sprint) 23:30 [4]*** 2.9 km (8:06 / km) +100m 6:55 / km | |
| spiked:15/16c shoes: O' Black/Orange VJ Twisters |
| Quite the variety of terrain - starting with some quick semi-easy stuff, followed by short technical legs, followed by a brutal climb (where Katarina was reeling me in...), then back to park (well, building) O'. |
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Sprint - Splits |
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blue - Splits |
Friday Apr 29 |
| Running 25:00 [2]2.5 mi (10:00 / mi) +10m 6:08 / km | |
| shoes: R-Reebok White/Gray/Red |
| Easy run, warmup for stretches and hip exercises. R-IT better than earlier in the week, but still not great. |
| Strength (Hip & Ankle) 5:00 [1] | |
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Thursday Apr 28 |
| Note | |
| (injured) |
| Normally a long-run day, with my IT still upset, I skipped this. |
Wednesday Apr 27 |
| Running (Dirt Trails) 27:00 [2]* 2.8 mi (9:39 / mi) | |
| (injured) shoes: R-Reebok White/Gray/Red |
| VF Fatlands loop with Angelica.
R-IT not as bad as yesterday, but still pretty poor. Wouldn't want to do anything hard. Back connection point seems the worst part today, with hip and leg being a little better. |
| Strength (Hip & Ankle) 5:00 [1] | |
| shoes: R-Reebok White/Gray/Red |
| The last week of fairly solid hip & ankle work hasn't been helping the IT recover nearly as much as in past flare ups. Although I have been neglecting it more than normal over the last 6 months, so perhaps it's payback time... I got the name of a good IT PT person... |
Tuesday Apr 26 |
| Running (Trails: wet dirt, gravel) 55:03 [2]5.0 mi (10:59 / mi) +25m 6:44 / km | |
| (injured) shoes: R-Reebok White/Gray/Red |
| With Angelica.
Slept mostly on left side last night as that seems to make the R-IT happier. It was only mildly sore this morning, during run (9am) and for ~30 minutes after. It's getting a bit worse now (2 hours after.) No strength training yet. Perhaps I'll stretch now, and do strength later... |
Monday Apr 25 |
| Orienteering (Grass, Paved) 22:30 [2]* 2.0 mi (11:14 / mi) | |
| shoes: R-Reebok White/Gray/Red |
| R-IT almost fine yesterday evening, but sore again this morning. Sore during afternoon & work, annoyingly so. Jogged, and it felt mostly better during jog. Stretched after and did hip squats. By 10 minutes after the run, it was darn sore again. Did some good stretching, but that only helped for about 20 minutes. Tried 400mg IB. Still pretty sore this evening while I write this.
It's sore all the way from the attachment point on the upper right corner of lower leg (tibia?), through hip and into back. Darn. No intervals tomorrow. Perhaps a rest day? Or just a short run like today? I was hoping to do an hour or more with Angelica, as Grandma's in town... we'll see how my hip feels tomorrow... |
| Strength (Hips & ankles) 5:00 [1] | |
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