Training Log Archive: j-manIn the 7 days ending Sep 24, 2005:
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Saturday Sep 24, 2005 #
Run 39:30 [2] 4.22 mi (9:22 / mi)
shoes: Adidas
Run with Dasha to river.
Out in 21:00
back in 18:26
Ankle felt decent, but not great. But, if Highlander was 26 k on roads, I could do it.
http://www.sueandpaul.com/gmapPedometer/?centerX=-...
Out in 21:00
back in 18:26
Ankle felt decent, but not great. But, if Highlander was 26 k on roads, I could do it.
http://www.sueandpaul.com/gmapPedometer/?centerX=-...
Friday Sep 23, 2005 #
Weight training 25:00 [2]
Mostly legs, a little upper body.
Did one set of lunges and no squats.
Did one set of lunges and no squats.
Cross Training 20:00 [3]
280 calories, level 12 hills
Bike 20:00 [3] 7.2 mi (2:47 / mi)
max:140
level 12 hills
Thursday Sep 22, 2005 #
Run 25:00 [2] 2.92 mi (8:34 / mi)
shoes: Asics
7 mph @ 2%
Run 20:00 [3] 2.22 mi (9:01 / mi)
shoes: Asics
5%
First 10 @ 6 mph
Next 5 @ 7 mph
Next 4 @ 7.5 mph
Final 1 @ 8 mph
First 10 @ 6 mph
Next 5 @ 7 mph
Next 4 @ 7.5 mph
Final 1 @ 8 mph
Run warm up/down 6:00 [2] 0.75 mi (8:00 / mi)
shoes: Asics
from gym
Wednesday Sep 21, 2005 #
Note
(injured) (rest day)
Lifting beers
Tuesday Sep 20, 2005 #
Weight training 45:00 [2]
Legs and upper body.
Did most things but those that would stress the ankle (leg press). Quads were strong as I went up to 210.
Did most things but those that would stress the ankle (leg press). Quads were strong as I went up to 210.
Bike 30:00 [2] 10.8 mi (2:47 / mi)
max:137 (injured)
level 12 hills
Monday Sep 19, 2005 #
Bike 30:00 [2] 10.8 mi (2:47 / mi)
max:130 (injured)
level 12 hills
Sunday Sep 18, 2005 #
Orienteering race 1:12:00 [3] **** 7.4 km (9:44 / km) +175m 8:42 / km
(injured) shoes: VJ Spikes
Hickory Run red.
This was a brutal course due to heavy mountain laurel and rodo. I was very displeased during and immediately after the experience, but in hindsight, I can maybe fathom what the course setter was trying to do. And I suppose, I only have a major problem with one control - #3. But, I think the problem was that the course was just overwhelmed in misery. If they wanted to have two thick legs up in the NE corner of the map, then go easy elsewhere. Anyway, with the first control in the middle of medium green, the nature of the course became obvious early.
I can understand why people would hate Hickory Run after such an outing.
I had a very good run. I ran strongly and purposefully. The first two legs I ran fast and after that slowed down due to necessity. First rocks and ferns and then the rest of the crap. My focus was good aside from the three short controls in white woods when I was working on shaking Jeremy C.
One big downside was a twisted my ankle very badly on #10 (as usual, on a trail) and crashed. Spent about 30 seconds sitting down before I decided to keep going, surmising that a course like that rewards survivors, and I was going to be one that day. I ran more slowly from that point on, but was running. Hit controls perfectly while carefully watching where I placed every step.
Ankle looked normal immediately afterwards, but in the evening became baseball sized. But, that isn't a disaster since swelling could have been worse and no discoloration.
I probably will not run this week, and if I do, it will be slow. Monday maybe rest or maybe bike.
This was a brutal course due to heavy mountain laurel and rodo. I was very displeased during and immediately after the experience, but in hindsight, I can maybe fathom what the course setter was trying to do. And I suppose, I only have a major problem with one control - #3. But, I think the problem was that the course was just overwhelmed in misery. If they wanted to have two thick legs up in the NE corner of the map, then go easy elsewhere. Anyway, with the first control in the middle of medium green, the nature of the course became obvious early.
I can understand why people would hate Hickory Run after such an outing.
I had a very good run. I ran strongly and purposefully. The first two legs I ran fast and after that slowed down due to necessity. First rocks and ferns and then the rest of the crap. My focus was good aside from the three short controls in white woods when I was working on shaking Jeremy C.
One big downside was a twisted my ankle very badly on #10 (as usual, on a trail) and crashed. Spent about 30 seconds sitting down before I decided to keep going, surmising that a course like that rewards survivors, and I was going to be one that day. I ran more slowly from that point on, but was running. Hit controls perfectly while carefully watching where I placed every step.
Ankle looked normal immediately afterwards, but in the evening became baseball sized. But, that isn't a disaster since swelling could have been worse and no discoloration.
I probably will not run this week, and if I do, it will be slow. Monday maybe rest or maybe bike.