Training Archive: peggydIn the 7 days ending 2005-09-18:
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| M | T | W | H | F | S | S | |||||||
Sunday Sep 18 | ||
| Orienteering race 57:56 [4]*** 5.4 km (10:44 / km) | |
| Lake Accotink, Green. Lots of trail running. The woods are getting nicer. The new part of the map, with the beach, picnic area, etc, was very hard to read ... lots of trails and other stuff going on; the paved trail was mapped as a light brown line that many of us didn't see. Threw me off a bit. The area seemed like the bad parts of Wheaton. | ||
| C • 4 | ||
| Trail 9:13 [3] | |
| In the middle of the course, we had the option of running an unmapped trail out and back and later we'll map it on Route Gadget. Seems to me just a crafty way for Sid to get the trail mapped. Not sure why I actually did the trail run option.
Lake Accotink is probably the park that least needs a new trail. This one was put into the biggest area of white woods without a trail anywhere in the park (though the biggest area was pretty small to begin with). | ||
| Trail warm up/down 6:00 [3] | |
| Up to the restrooms and back before the race, as a warm up. | ||
Green - Splits | ||
Saturday Sep 17 | ||
| Trail warm up/down 27:14 [2]2.5 mi (10:53 / mi) | |
| Rock Creek Trail, Ken-Gar Mile 7 to Mile 3.75 & back ... one mile warm-up, quarter-mile recoveries between first and third miles, half-mile after second & fourth miles. | ||
| Trail intervals 32:59 [4]4.0 mi (8:14 / mi) | |
| Rock Creek trail (paved), 4x mile repeats. Started at the 6 mile mark (one mile warm-up); took recoveries of 1/4 mile, 1/2 mile, 1/4 mile, 1/2 mile. Alone, at good pace but not a level 5. Humid morning; hills in first and last miles. Not sure why last mile is so slow, hills not *that* bad.
Feet, ankles, knees all aching. Ran okay anyway. Splits: 8:20, 8:03, 8:05, 8:31 | ||
Friday Sep 16 | ||
| Trail 54:15 [3] | |
| Really unpleasant trail run from work. Usually I keep these trails for the winter, partly because then I don't have time to get anywhere else, and partly because they tend to get overgrown. I didn't think they'd be this bad, though. First, I missed the trailhead off the ramp and came down (off the clock) a steep, slippery (because of dry dirt & leaves), thick & nasty hill to the Heritage Trail along the river. My plan was to run along the Heritage Trail for a couple miles & then come up the Turkey Run Trail. But the HT was so overgrown and unpleasant I turned off at the first opportunity, which was less than a quarter mile.
Took the uplands trail, which was mostly okay. Then under the GW Parkway ... gross at the stream crossing ... and I decided to do a loop that took me an extra two times across the power line. Of course it was unpleasant. The third time across was by far the worst, and my legs got all scraped from the knees down. The very last bit in the woods was on what years ago was a trail but is now just an overgrown hunk of woods, filled with huge nasty spider webs, poison ivy, thorns, and other unpleasantries. Finally I hit the road and then I had to run against traffic escaping the work compound for the weekend until I had a chance to get across the street to the sidewalk. Very warm, a bit humid, and then the nastiness of the trail ... compounded by my still-sore rubbed-raw heel, my right Achilles bothering me (injured in Colorado), my left knee aching, and various other body parts complaining. | ||
Thursday Sep 15 | ||
| Cross training (Stair stepper) 15:00 [3] | |
| The elliptical trainers were both in use so I hopped on the stairstepper instead.
Read Utne Magazine. | ||
| Cross training (Exercise bike) 45:00 [3] | |
| Elliptical trainers still occupied so this was a good replacement. Finished Utne and read a Time from the magazine rack. | ||
| Weights 12:00 [2] | |
| Nautilus equipment: legs, abs, back, a few arm machines. | ||
Wednesday Sep 14 | ||
| Note | |
| Planned to go for a run but my Achilles was acting up (injured it in an ankle twist in Colorado; mostly has been fine, through the rogaine, the sprints, & the Mega), and at the same time my left knee was bothering me. Decided I'd Nordic Track, which is easier on such body parts, but of course I got home and got lazy instead. | ||