Sunday Sep 24 |
 | Orienteering race 54:11 [3] 5.2 km (10:25 / km) +150m 9:06 / km | |
| ahr:156 max:173 shoes: O' Black/Orange VJ Twisters |
| Leg felt fine so went way above plan and jogged a Brown course. Walked in the steep uphills and thick stuff, but never really walked because I was resting the hamstring - mostly trying to keep the intensity of hamstring usage consistently below hard.
Dist. from GPS |
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 |