Saturday Sep 23 |
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| Event: CNYO A meet
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 | Orienteering race 14:40 [3]2.1 km (6:59 / km) | |
| shoes: O-Black/Green VJ Spikes |
| Sprint O' in the morning, jogged the Orange-Green level Sprint, winning time was ~13:30, Clem accidentally ran it in 12 something (had intended to do the longer course.) |
| Orienteering 27:30 [3]2.6 km (10:35 / km) | |
| shoes: O' Black/Orange VJ Twisters |
| On-off (mostly on) jog of the same course Angelica ran in the morning in ~20 minutes. I went extra slow - notably slower than my morning pace/effort. |
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Sprint - Old Eyes - Splits |
Friday Sep 22 |
| Running 10:12 [2]1.3 km (7:51 / km) | |
| ahr:128 max:145 |
| Short loop on Mt. Joy 2 min on/off |
Thursday Sep 21 |
| Running 9:03 [2]1.25 km (7:14 / km) | |
| ahr:136 max:151 shoes: R-Reebok Light Blue |
| Non-stop |
| Running (Grass, paved) 20:57 [2]2.97 km (7:03 / km) +40m 6:37 / km | |
| ahr:140 max:157 shoes: O-Black/Green VJ Spikes |
| O'Loop near home, 85% run, 15% walk |
Wednesday Sep 20 |
| Running 5:00 [1]0.7 km (7:09 / km) | |
| shoes: R-Reebok Light Blue |
| 5x1 minute w/1-2 minute walks around the Phoenixville Y. They've got a decent sized property there. |
| Strength 10:00 [1] | |
| shoes: R-Reebok Light Blue |
| A bunch of upper body stuff, some hip/ankle, quads, and light hamstring roll-off ball. Some of the worst burn I've had in the last few weeks has been in the hours & day after strength training, hence the slacking off on that aspect of my training.
I've also slacked off on the stretching, based on the premise that (a) I'm super limber & that doesn't help, and (b) there is little correlation (in my experience), or perhaps even negative correlation between running prowess & flexibility.
I"ve also slacked of the the DT work, and that's just lazy. I think I should do more of that, and possibly stretch as well as I'm not sure whether that helps or not and it may help... |
| Running 3:40 [2]0.5 km (7:20 / km) | |
| shoes: R-Reebok Light Blue |
| Walked before and did a short jog, then did this 0.5km non-stop. Oooh. Exciting. |
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| C • Is your pineapple for rent? 4 |
Tuesday Sep 19 |
| Running (Grass & Paved) 19:00 [2]2.5 km (7:36 / km) | |
| ahr:145 max:155 shoes: R-Reebok Light Blue |
| AM: 9x(2 min run, 1 min walk)... On the normal local O' loop. |
| Running (Paved) 9:15 [2]1.01 km (9:10 / km) +10m 8:44 / km | |
| ahr:133 max:144 shoes: R-Reebok Light Blue |
| 9PM: Walk, then a full km non-stop. Super slow. Leg burning the next day, but hey, when doesn't it burn? At least it's not getting much worse. |
Monday Sep 18 |
| Running 5:53 [1]0.9 km (6:32 / km) | |
| shoes: R-Reebok Light Blue |
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| Running 3:32 [2]0.58 km (6:06 / km) | |
| ahr:124 max:147 shoes: R-Reebok Light Blue |
| within 20 minutes of walking. Not logging the walking any more |
Sunday Sep 17 |
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| Event: 2006 Sprint Series Finals
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| Orienteering 13:23 [4]**** 1.67 km (8:01 / km) +30m 7:21 / km | |
| ahr:170 max:184 shoes: O-Black/Green VJ Spikes |
| Severe migraine & GI clearing in the morning, but recovered just in time to walk/jog (50% duty cycle, 1 min. on, 1 min. off) Clem's fine Sprint Series Final Round course.
Jogging portion. Didn't feel that hard, but HR suggests this was a 4. Probably I'm out of shape :) Or the HR was inflatted due to the morning's issues.
No significant technical mistakes - the walking portions helped with that & I needed to plan ahead during those to avoid getting behind in my nav. while jogging. |
| Orienteering 13:22 [2]1.18 km (11:20 / km) +25m 10:15 / km | |
| ahr:160 shoes: O-Black/Green VJ Spikes |
| Walking portion, 50% duty cycle didn't allow HR to drop much... It did drop to ~140 on two of the walks (probably downhill) |
| Running (Paved) 3:03 [1]0.46 km (6:38 / km) | |
| max:155 shoes: R-Reebok Light Blue |
| 3x1 min with ~3min walking, in evening at home |
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Sprint FINAL - short - Splits |