Sunday Nov 5 |
 | Running warm up/down (Grass) 6:04 [2] 0.94 km (6:27 / km) +20m 5:50 / km | |
| ahr:123 max:146 shoes: R-Reebok Light Blue |
| Warmup, wimpy. |
| Orienteering race 49:46 [4] *** 8.15 km (6:06 / km) +250m 5:18 / km | |
| ahr:166 max:180 spiked:11/15c shoes: O-Black/Green VJ Spikes |
| Hammered well around White Clay Creek. Good nav. with only a few 10-20 second errors, plus kept checking HR and pushing if it wasn't over 170. Chose lots of trail running options to make this strategy work - I don't think hammering through the blueberry flats in NJ will be as foolproof.
A year ago a run like this would've netted me a win, but 2nd to Clem, beating Speedy, Flavius & Randy is pretty nice.
Hamstring burned on Mon/Tue, nothing like 3 weeks ago. |
| Running warm up/down 5:07 [2] 0.62 km (8:15 / km) | |
| ahr:119 max:132 shoes: O-Black/Green VJ Spikes |
| Cooldown, after 10 min or so. |
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Red - Splits |
Saturday Nov 4 |
| Running (Trails) 53:32 [2] 8.23 km (6:30 / km) | |
| ahr:134 max:163 shoes: R-Reebok Light Blue |
| Saturday TNT. Ran mostly with Alison Campbell. Downhill we took it easy, but she pushed it on the way back esp. up the steep part. Talked a lot about how to fit more training into her schedule, but there didn't appear to be any really convenient way. |
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| C • that was a fun run!! thanks fo... 1 |
Friday Nov 3 |
| Running hills 50:17 [2] 6.47 km (7:46 / km) +300m 6:19 / km | |
| ahr:133 max:147 rhr:39 shoes: R-Reebok Light Blue |
| VF Park over Mt. Misery & Joy |
Thursday Nov 2 |
| Other Aerobic (Elliptical) 12:30 [2] | |
| ahr:115 shoes: R-Reebok Light Blue |
| 75rpm, level 9, precor, ramp 10. Planned on 20 minutes, but my R-IT started getting sore. I recall this happened previously when trying to do a bunch of elliptical work, so I bailed quickly and probably won't do much more elliptical work. Darn, as I was hoping to get some Power :) |
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| C • It isn't easy to get power. 1 |
| Running (Grass) 7:30 [2] 0.75 mi (10:00 / mi) +10m 9:36 / mi | |
| shoes: R-Reebok Light Blue |
| After Elliptical, leg felt better doing this. |
| Strength (Ankle work) 3:00 [1] | |
| shoes: R-Reebok Light Blue |
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| Running 10:00 [1] 0.7 mi (14:17 / mi) | |
| shoes: R-Reebok Light Blue |
| Putzing around with the kids... |
Wednesday Nov 1 |
| Running tempo (Trails, forest) 19:02 [4] 3.56 km (5:21 / km) +150m 4:25 / km | |
| ahr:169 max:176 weight:164lbs shoes: O-Mixed purple & black |
| Layed down a much improved pace at McKaig, passing Ted & Nadim's PRs too. Next I just need to beat Speedy, and my own :)
I just noticed this was the same ahr as 3 weeks ago, yet a much better time. One of the few nice things about injury is the rapid fitness gain during recovery... |
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| C • Nice, you are almost back ....... 1 |
| Other Aerobic (Elliptical) 20:00 [2] | |
| ahr:110 weight:164lbs shoes: R-Reebok Light Blue |
| AM exercise. |
| Strength (Hip, Ankle, 1-leg pushups) 8:00 [1] | |
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| AM set |
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McKaig 3.3km - Splits |
Tuesday Oct 31 |
| Running 1:17:00 [2] 6.5 mi (11:51 / mi) | |
| shoes: R-Reebok Light Blue |
| Feeling really sluggish. Trying to get my HR above 125 was a struggle... |
Monday Oct 30 |
| Running (Forest, grass) 27:00 [2] 2.2 mi (12:16 / mi) | |
| shoes: R-Reebok Light Blue |
| Short AM loop at Mt. Joy |