Sunday Dec 23 |
 | Orienteering 1:11:42 [2]11.82 km (6:04 / km) +200m 5:36 / km | |
| ahr:133 max:146 shoes: R-NB 531's |
| VFM CB Loop, every other control |
Saturday Dec 22 |
| Orienteering 27:41 [2]** 4.85 km (5:42 / km) +62m 5:22 / km | |
| ahr:131 max:141 shoes: R-NB 531's |
| Oriana's course |
Friday Dec 21 |
| Running hills 22:00 [4]3.5 km (6:17 / km) +450m 3:50 / km | |
| max:175 shoes: O-VJ-Grey-Spikes |
| 6 x 3:34-3:43 up the normal hill. Times reasonable*, trails fast, weather cool. Legs okay during w/R-hip a bit sore on the downhills. In the evening now the R-Hip is not so happy.
Pretty much normal hill intervals ex. the slack from 8 to 6, and the R-Hip/IT getting pretty upset later.
*I'm thinking I need to aim for 3:30's on these in the future. Or at least get through all 8 in ~3:40. One or the other. |
| Running warm up/down 40:00 [2]7.27 km (5:30 / km) | |
| shoes: O-VJ-Grey-Spikes |
| Est. |
Thursday Dec 20 |
| Running 39:07 [2]6.2 km (6:19 / km) +190m 5:28 / km | |
| ahr:130 max:146 shoes: R-NB 531's |
| Southern-Misery VFM loop. No streamers or trash of ours found. Plenty of random bags blown into the bushes though, here and there. I'd pick it up if I weren't paranoid about the slight chance of getting sick from touching it. |
| Strength (Hip & Ankle & Pineapple) 5:00 [1] | |
| |
| R-IT & Hip both sore. More of an IT thing today. Trying to fix this... |
Wednesday Dec 19 |
| Strength (Hip & Ankle & Pineapple) 5:00 [1] | |
| |
| R-hip & lesser, R-IT, is really sore today. Not sure if that's just VFM residual, but I'm pretty sure my lack of maintenence strength work on it is a contributing factor. |
| Running 1:24:22 [2]13.27 km (6:21 / km) +179m 5:57 / km | |
| ahr:129 max:142 shoes: R-NB 531's |
| CB loop of VFM. Found a residual streamer at # 5, that's all from us...
R-hip started out sore and slowly got worse. Not good. |
Tuesday Dec 18 |
| Note | |
| |
| I can't find where I posted my goals for '07, so here's what I think they were, in order of perceived difficulty:
- Win the US Champs - 3rd was still quite rewarding - even more so than at Tahoe.
- Qualify for WOC - missed by seconds, happy to have been close
- Win the DVOA rankings - it appears that the last official race results were posted today and I just made it, also by seconds, also vs. Clem - (time-rank equivalent of 12 seconds per hour ahead of Clem...)
- Run every day - so far so good (although I'm procrastinating on today's run by writing this...)
- Average over 1 hour of training per day - I'll have to check, but I think I've exceeded 365 hours already
-> So a fine year so far for 2007. And I see that all of these goals can roll over to 2008 without getting much easier. |
| |
| C • Very nice job! 7 |
| Running warm up/down 41:14 [2]6.98 km (5:54 / km) +100m 5:31 / km | |
| shoes: R-NB 531's |
| To/from VFM 3-4 |
| Orienteering intervals 11:36 [4]** 2.51 km (4:37 / km) +50m 4:12 / km | |
| ahr:160 max:168 shoes: R-NB 531's |
| In deference to the VFM fallout, my intervals workout turned into one surge on VFM 3-4. While the surge itself was a little hard, and HR slowish, the amount I felt wasted on the run back home after this was rather severe - likely due to VFM. My R-hip got really sore on the run back too. |
Monday Dec 17 |
| Running 41:57 [2]7.05 km (5:57 / km) +30m 5:50 / km | |
| ahr:135 max:148 shoes: R-NB 531's |
| Was planning to run 20 minutes, but felt good enough to run my regularly scheduled 40 minutes, and normal pace. Legs a little sore, but no worse than after a 2-day A-meet. Phenomenal. (Although later days still showed effects...)
Picked up # 28. |