Sunday Dec 3 |
 | Orienteering race 59:42 [4]7.7 km (7:45 / km) +280m 6:34 / km | |
| shoes: O-Black/Green VJ Spikes |
| VF Mt. Misery Red. Good race result - 1 minute ahead of Speedy, and 3 seconds behind (darn) j-man. Had ~3 minutes of mistakes too, so either I'm getting fit again, or the competition's slowing down. Nice to be in the middle of the lead DVOA pack again. If I can keep a little momentum on my fitness recovery, perhaps by actually doing some of the 2x/day runs I've been planning, I may be able to pull ahead of the DVOA pack for '07. That would help my WOC chances quite a bit too.
Race Prep: Drank more vodka last night than I have in >5 yrs (~300ml over 3 hours) and ate a ton. Had an egg, sausage and oatmeal breakfast at 9:30am, GU just before starting at 1pm with on only a short warmup. Walked 90 minutes with the kids on White before starting, dressed warmly in the ~40 degree, sunny weather
GPS distance was ~10km |
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| C • Fitness... 5 |
| Orienteering warm up/down (Short warmup) 2:00 [2]0.15 mi (13:21 / mi) | |
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| Orienteering (Control Pickup + Search &) 30:00 [2]3.1 km (9:41 / km) +61m 8:49 / km | |
| ahr:130 max:146 |
| Only ~3 minutes into the search & rescue run we got a call that the 2 lost folks were in (thanks, cell phones). With 1pm last starts, 3 hour time limit and 4:30pm darkness, it seems like we aren't allowing much time for searches, if needed. And it will be in the 20's tonight on Mt. Misery (were anyone injured & immobile there until morning...)
- Wyatt |
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Red - Splits |
Saturday Dec 2 |
| Orienteering 1:07:00 [2]9.57 km (7:00 / km) +100m 6:39 / km | |
| shoes: O-Mixed purple & black |
| Random-second O' around VF-Mt. Joy East-half. (Mark 60 circles on the map, numbered 00, to 59. When you get to a control, take a split, look at the seconds of the split (or cumulative, your choice), then run to that control #... |
Friday Dec 1 |
| Running warm up/down (Paved, Grass, Trails) 30:00 [2]3.0 mi (10:00 / mi) | |
| ahr:130 shoes: R-Reebok Light Blue |
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| Running tempo 3:57 [4]1 km (3:57 / km) | |
| ahr:168 max:179 shoes: R-Reebok Light Blue |
| Practicing to do intervals again someday. We'll see how my hamstring feels. |
Thursday Nov 30 |
| Running 43:41 [2]6.11 km (7:09 / km) | |
| ahr:133 max:170 shoes: R-Reebok Light Blue |
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Wednesday Nov 29 |
| Running 10:00 [2]1.5 km (6:40 / km) | |
| shoes: R-Reebok Light Blue |
| am |
| Running 22:35 [2]3.22 km (7:01 / km) | |
| shoes: R-Reebok Light Blue |
| pm |
Tuesday Nov 28 |
| Walking 7:30 [1]0.6 km (12:30 / km) | |
| shoes: R-Reebok Light Blue |
| After limping to the mailbox last night with that really sore front-low-shin (foot flexor?), I was quite happy to wake up feeling 90% better. I tried a walk around the block and I had to go pretty slow to keep it from getting sore, but that seems much better than last night. And the swelling/bump is down a bit too.
I think I must have tweaked/whacked it during the Sunday run.
Did some DT work (as much as I can in the small spot - maybe dime size - that hurts) last night, as well as 600mg IB, and a few icing's.
Icing now and took 200mg IB (plus DT) after the walk. |
| Running (Paved) 5:30 [2]0.6 km (9:10 / km) +6m 8:44 / km | |
| shoes: R-Reebok Light Blue |
| Tried a jog in the evening. Ankle/shin no worse than the morning. |
Monday Nov 27 |
| Running (Grass, paved) 29:15 [2]4.9 km (5:58 / km) +45m 5:42 / km | |
| shoes: R-Reebok Light Blue |
| 11AM, After dropping the car off. Route |
| Running 31:00 [2]4.9 km (6:20 / km) +45m 6:03 / km | |
| shoes: R-Reebok Light Blue |
| 4 PM return route to get car. This time, the lower end of my left shin/upper-ankle muscle (responsible for slowing the foot on heel-strike), which was mildly sore on a few steps in the morning run, got sore in about a minute, caused me to stop and stretch/massage it after 2 & 7 minutes, and generally was really sore, not warming up inthe 30 minute run. Damn. Ouch too. Pavement was a lot worse than grass, downhill worse than up, and landing on my heel a lot worse than landing on my toe. Left foot flexor |
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Score-O - Splits |