Training Log Archive: adventuretom

Long - Splits

Running warm up for the Beacon Hill Summer Sprint event

Running drills warm up for the Summer Sprint Event at Beacon Hill. "A"s, "B"s, leg swings (facing forward, facing to the side)

Orienteering race at Beacon Hill Park! Simple navigation meant I was able to focus on race processes like checking the control point when I either (a) know where the flag will be, or (b) see the flag. I also practiced sightline sprint orienteering (identifying the next building corner or fence corner on my route and minimizing deviation from a straight line to that feature).

Long - Splits

Intense spin class with Amanda and her family at Where I Thrive, a cool spin studio in The Glebe! The class had a bit of everything, but overall was a more intense than my usual workouts. One of the main workout components of the class had spin intervals, so I got my heart rate going. Super fun!

First run back! I felt pretty good, no knee pain but kept it very slow

Post-run stretch for the legs since it’s the first time back in a while

After a night in the ER, I’ve gotten antibiotics for my knee. That in combination with Tylenol and Advil are allowing me normal use of the knee, but without a return to physical activity.

Something is significantly wrong with my knee; it’s swollen, red and hot (suspecting an infection). Cannot bear weight, going to the ER

As a race on home turf, I was looking forward to a fast knock-out sprint at uOttawa. To mitigate the risks of being complacent on my navigation, I doubled-down on having a focused race.

On the first two controls, I was able to pull ahead because of the ease of navigation and no clear route choice apart from my original plan. On control 3, I had slight hesitation on entering the underpass and service driveway, along with coming into the control. I quickly rebounded with a solid plan into Control 4 through a twisty-turns part of campus. Then, on control 5, I had a significant amount of time spent on hesitation as I knew the area was multi-level. I checked the map and control description to find a route to the correct feature, spiking the control. Control 6 was a similar situation with much less hesitation (or none at all), easily identifying that it was on a separate level and identifying the route to get there.

Control 7 was the worst control of the race, causing the mispunch. Due to the competitive nature of running all together and qualifying for semis, I improperly planned my route from control 6 to 8.

For the remainder of the course, I was faced with multiple right or left route choices, and I made my decisions based on minimizing back-track. The technical section in the Brooks Residences was made easier by simplification (distinguishing between large plazas between buildings and smaller alleys to the courtyards of the buildings).

Post-run stretch to get the legs ready for O-Fest tomorrow

Ultimate stretch, fire hydrants, clamshells

After a tornado warning derailed my run plans, I pivoted to a strength workout. Sit ups, clamshells, squats, etc.