Saturday Oct 7 |
 | Running warm up/down 13:00 [2]1.8 km (7:13 / km) +20m 6:51 / km | |
| shoes: O-Black/Green VJ Spikes |
| Trail run to start |
| Orienteering race 39:12 [4]4.5 km (8:43 / km) | |
| shoes: O-Black/Green VJ Spikes |
| Lung-limited the whole way and even went slightly anaerobic w/o hamstring damage for the last few minutes.
I'll call this the day where I'm officially no longer injured, and am just out of shape :) |
| |
| C • yay! 3 |
| Running 23:00 [2]2.3 km (10:00 / km) | |
| shoes: O-Black/Green VJ Spikes |
| Long slow cooldown about an hour after finishing - to start & back... |
| |
|
Middle Course 8 - Splits |
Friday Oct 6 |
| |
| Event: 2006 North American Championships (Golden Leaf Orienteering Fest)
|
| Running warm up/down 15:00 [2]1.5 mi (10:00 / mi) | |
| shoes: O-VJ Integrator Cleats |
| Sprint warmup |
| Orienteering 19:27 [3]*** 3 km (6:29 / km) | |
| 18c shoes: O-VJ Integrator Cleats |
| NAOC Sprint, M21. Decided to try running this at the effort I'd run, say, a whole Blue course, and see if my leg would hold up for ~20+ minutes (an effort it could not do last weekend at the Stumble.)
Success, I was lung-limited throughout & even managed to finish (just) ahead of speedy who started 2 minutes behind me.
Did NOT push the finish chute any harder than the rest of the race for want of not damaging the leg.
Felt like I lost only about 10 seconds on two bags, but one leg I thought I did okay looks poor. |
| |
|
Sprint 4 - Splits |
Thursday Oct 5 |
| Note | |
| |
| Spent the whole day touristing (incl. a tour bus) at Niagara Falls & didn't make it out for a run. |
Wednesday Oct 4 |
| Running 23:35 [2]3.45 km (6:50 / km) | |
| ahr:139 max:153 shoes: R-Reebok Light Blue |
| |
| Running 15:00 [2]1.25 mi (11:59 / mi) | |
| shoes: R-Reebok Light Blue |
| Drove to Niagara Falls (~7hr.) A little after midnight when all were tucked in bed, I jogged a loop out to see the falls & FallsView resort area. Alas the pretty falls lights were off after midnight. |
Tuesday Oct 3 |
| Running warm up/down (Trail) 5:21 [2]0.64 km (8:22 / km) | |
| ahr:137 max:161 shoes: O-VJ Integrator Cleats |
| Warmup for McKaig O' loop again |
| Running tempo 25:37 [3]3.63 km (7:03 / km) +150m 5:51 / km | |
| ahr:154 max:168 shoes: O-VJ Integrator Cleats |
| McKaig loop. 2 minutes faster than last week. That's 20% of the way towards my PR in a week... Hamstring still mildly sore/burning in general, and definitely worse than before the Stumble, but not even as bad as 2-3 weeks ago. |
| Running warm up/down 4:11 [2]0.56 km (7:28 / km) | |
| ahr:139 max:144 shoes: O-VJ Integrator Cleats |
| |
| Running 15:00 [2]1.25 mi (11:59 / mi) | |
| shoes: R-Reebok Light Blue |
| Probably did something in the evening, I forget what... (10/10) |
| |
|
McKaig 3.3km - Splits |
Monday Oct 2 |
| Running 24:59 [2]3.49 km (7:10 / km) +50m 6:41 / km | |
| ahr:131 max:146 rhr:40 slept:8.0 shoes: R-Reebok Light Blue |
| The normal grass/paved zig-zag O-loop around the neighborhood. Intentionally moving real slow because the leg isn't really happy with my running yesterday. Not terrible, but not happy. Did the pineapple & ice 4 times today to fight it... |
| Running 15:00 [2]1.36 mi (11:01 / mi) | |
| shoes: R-Reebok Light Blue |
| Some puttering around on and off in the evening, with kids, doing errands... |
Sunday Oct 1 |
| |
| Event: Susquehanna Stumble IX
|
| Running 8:00 [2]0.8 mi (10:00 / mi) | |
| |
| Very short stumble warmup and later some jogging with AJ holding onto the seat of his bike. I won't let him use training wheels any more becuase I've heard, and agree, that they teach bad habits. |
| Orienteering race 1:03:15 [3]7.5 km (8:26 / km) | |
| ahr:157 max:181 shoes: O-Black/Green VJ Spikes |
| Some of this was a 4, but then from ~25-40 minutes in, my hamstring started to get sore - one-general-spot-sore no-tweaks.. So I slowly ratched it back (ahr 165 in 1st half, 150 in 2nd half) and ended up running with David Onkst a bit, catching up occasionally when he would run an extra lap to let me get close again. Very nice course - more on randy's log. |
| Running (Paved, grass) 19:18 [2]2.82 km (6:51 / km) | |
| ahr:135 max:143 shoes: R-Reebok Light Blue |
| 9pm |
| |
|
Short - Splits |