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Training Log: cbruski

In the last 7 days:

activity # timemileskm+m
  XBX Fit 450 Program3 2:00:00
  Orienteering1 1:55:00 4.35(26:26) 7.0(16:26)
  Running2 1:23:53 8.7(9:39) 14.0(6:00)
  Yard work1 50:00
  Total7 6:08:53 13.05 21.0
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1:55
0:00
ThFrSaSuMoTuWe

Monday Sep 17 #

9 AM

Yard work 50:00 [2]
shoes: Merrell Ventilator-types

Splitting and moving hostas and garlic chives. Involved trips to the forest to dig up soil and carry it in buckets!
10 AM

XBX Fit 450 Program 40:00 [3]

Usual modified program to incorporate knee and core exercises, and hamstring and achillies 'physio'.

Sunday Sep 16 #

10 AM

Orienteering race 1:55:00 [3] 7.0 km (16:26 / km)
shoes: Salomon Speedcross 3

Tough day in the woods today! South Meech Valley (P16; Pine Road) B meet. Did Cathy and Andrew's Intermediate course because I was feeling a bit tired and dehydrated. The plan was to walk, which I did for the vast majority of the course (only ran a bit on trails near the end). It was hot and I felt a bit pukey the whole time.
Helped out quite a few novice o-ers as they tackled the intermediate course. It was nice to lend a helping hand.
L hamstrings not too bad. Banged my R knee on a rock, though, so will keep an eye on it!

Saturday Sep 15 #

9 AM

Running 54:01 [3] 9.0 km (6:00 / km)
shoes: Asics Gel-Kayano 22

Hot, humid day. Did an easy, easy long run - to The Bench and back. Took about 3km before it felt comfortable to breathe!
Achilles felt fine.
2 PM

XBX Fit 450 Program 40:00 [3]

Modified FIT450: w/ knee ex., core, achilles, and hamstring therapies.
Rehydrating as we go!

Friday Sep 14 #

4 PM

Running 29:52 [3] 5.0 km (5:58 / km)
shoes: Asics Gel-Kayano 22

Tough 5 km run in the heat! I guess leaving it to the hottest part of the day wasn't too smart, but I was busy with other things before that. Oh well, got 'er done!

Thursday Sep 13 #

12 PM

XBX Fit 450 Program 40:00 [3]

Modified FIT450 , with knee ex, achilles rehab, and core.
The achilles exercises seem to be helping. Best is making sure I roll my calves every day.

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