Training Log Archive: iansmithIn the 28 days ending Feb 28, 2011:
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Sunday Feb 27, 2011 #
Note
Bowling statistics over the past two months:
I should easily be able to bowl 100 games this year.
| Average score | 129.8 |
| Score Stdev | 21.4 |
| Games | 17 |
| PR | 176 |
| Worst game | 97 |
I should easily be able to bowl 100 games this year.
1 PM
Biking 20:00 [1] 6.0 km (18.0 kph)
(injured)
To and from bowling.
2 PM
Bowling 4 [1]
(injured)
A four game bowling session at Lanes and Games. My left ankle injury adversely affected my game; I had some trouble at my release, and my flow felt wrong in the lead up.
Game 1: X 1/ 6- 71 81 36 7/ 9- X 6/9 = 135
Game 2: 9- 35 X 9/ 8- 33 6/ 63 9- 6/6 = 119
Game 3: 8- 81 8/ X 72 8- 72 X X X9/ = 161
Game 4: 62 62 81 X 9/ 7- 72 9/ 71 7/2 = 115
Strike percentage: 8/44 = 18%
Spare conversion rate: 11/33 = 33%
Avg first ball pins: 7.4
An uninspiring performance, broken up only by the statistical aberration of a turkey and a spare in the last four balls of the third game. A small person of perhaps 8 years old started watching me with his mom in frame 8 of that game and celebrated each time I threw well. I think my performance was unrelated to his presence, though he did give me a high five as I finished the game. I relish 9 pin first balls - a spare opportunity with only one pin to hit is an excellent training exercise. I converted on four of seven today.
Game 1: X 1/ 6- 71 81 36 7/ 9- X 6/9 = 135
Game 2: 9- 35 X 9/ 8- 33 6/ 63 9- 6/6 = 119
Game 3: 8- 81 8/ X 72 8- 72 X X X9/ = 161
Game 4: 62 62 81 X 9/ 7- 72 9/ 71 7/2 = 115
Strike percentage: 8/44 = 18%
Spare conversion rate: 11/33 = 33%
Avg first ball pins: 7.4
An uninspiring performance, broken up only by the statistical aberration of a turkey and a spare in the last four balls of the third game. A small person of perhaps 8 years old started watching me with his mom in frame 8 of that game and celebrated each time I threw well. I think my performance was unrelated to his presence, though he did give me a high five as I finished the game. I relish 9 pin first balls - a spare opportunity with only one pin to hit is an excellent training exercise. I converted on four of seven today.
Saturday Feb 26, 2011 #
4 PM
Biking 30:00 [1] 6.0 km (12.0 kph)
I biked to a fantastic shoe store - David's Shoes, to purchase some brown Rockport shoes, as I lacked any to go with my navy jacket. Apparently it's a social taboo to wear black shoes with a blue jacket, and this taboo is an expensive one. Nevertheless, I'm happy with the new shoes, and my X-talons are still the most expensive shoes I own.
I replaced my brake pads this afternoon, and my braking capabilities are significantly improved. It turned out to be simpler than I anticipated.
I replaced my brake pads this afternoon, and my braking capabilities are significantly improved. It turned out to be simpler than I anticipated.
Friday Feb 25, 2011 #
Running 5:00 [1] 0.5 km (10:00 / km)
shoes: 201002 Asics T918N
I jogged part of the way home while planning my activities for the weekend, including a 30 minute run this evening. About an inch of snow had fallen this evening, and I was not sufficiently careful; I rolled my left ankle hard to the left. About forty minutes later, part of my leg is still throbbing. I was able to walk without difficulty, but putting weight on the inside of my leg is uncomfortable. It is possible that I have done damage to the bone; I will see how I feel tomorrow, but my running plans this evening were necessarily scrapped.
We are all victims of causality.
Update: The good news is that my pain seems to be a ligament injury and not bone; the bad news is that my pain seems to be a ligament injury.
We are all victims of causality.
Update: The good news is that my pain seems to be a ligament injury and not bone; the bad news is that my pain seems to be a ligament injury.
Thursday Feb 24, 2011 #
Biking (Commute) 30:00 [1] 10.0 km (20.0 kph)
shoes: Trek 7.1 FX
Wednesday Feb 23, 2011 #
Running 32:52 [1] 5.93 km (5:32 / km)
Yay nervous breakdown.
Monday Feb 21, 2011 #
9 PM
Running (Treadmill) 50:00 10.0 km (5:00 / km)
shoes: 201002 Asics T918N
Despite my loathing for treadmills, as I am a pansy about running below 0 C, I decided it was preferable to the conditions outside: -7 C, 24 kph winds. It is my impression that running on the ground is much easier than running on a treadmill, so I am content with my effort today. My calves felt tight at the end of the run.
Strength training 15:00 [4]
shoes: 201002 Asics T918N
Strength circuit with 45s on, 15 off:
- Tuck ups
- Supine twist sit up with dumbbell (30 lbs) (both sides in 1 min)
- Plank
- Side Plank (x2)
- Pushups
- Kayaks
- Leg lifts
- Supermans
- Single-armed clean-and-press (30 lbs) (x2)
- crunches (x2)
- oblique side bends (30 lbs) (x2)
I need to add more lower body strength, like calf raises and squats, but I won't try to do anything strenuous after a run while I am still so frail. I have been doing short lower body strength in the morning before my shower, but nothing extensive enough to log. When I am stronger, I will start to add plyometrics.
- Tuck ups
- Supine twist sit up with dumbbell (30 lbs) (both sides in 1 min)
- Plank
- Side Plank (x2)
- Pushups
- Kayaks
- Leg lifts
- Supermans
- Single-armed clean-and-press (30 lbs) (x2)
- crunches (x2)
- oblique side bends (30 lbs) (x2)
I need to add more lower body strength, like calf raises and squats, but I won't try to do anything strenuous after a run while I am still so frail. I have been doing short lower body strength in the morning before my shower, but nothing extensive enough to log. When I am stronger, I will start to add plyometrics.
Sunday Feb 20, 2011 #
Note
weight:86.7kg (rest day)
My legs felt a bit sluggish, so I took a rest day. It would have been good to finish the week strongly, but prudence carried the day.
Bowling 3 [0]
Jess and I went bowling this morning; it was a disappointing session, though I did score a PR 176 and bowl four consecutive strikes.
Game 1: 71 9/ 7- -- X 9- 7- 9- X 71 = 102
Game 2: 9- 7/ 9/ X 8- 9- 33 X X XX7 = 176
Game 3: 8/ 9- 9/ 42 X 8/ 81 72 6/ 72 = 130
My first game was atrocious; I double guttered, and only converted 1 out of 8 spare opportunities. Game 2 started somewhat better, with a strike and 2 of 6 spare conversions, but finished spectacularly with 4 consecutive strikes. My score after the first 7 frames was 89; in the last three frames, I scored 87 of 90 possible points.
In the third game, my control improved somewhat; I converted 4 of 9 spares. Statistics:
- 8 of 32 strikes = 25% strike rate
- 7 of 23 spares = 30% spare rate
- Avg number of first ball pins: 7.9
Obviously, a high strike rate is optimal, but it is difficult to control. Even pinpoint accuracy in the pocket won't yield perfect results. However, knocking down single pins to pick up spares is a fundamental skill. Out of eight times when I knocked down nine pins on the first ball, I only managed to hit the last pin thrice. That is unacceptable.
I think I shall invest in a good pair of bowling shoes.
Game 1: 71 9/ 7- -- X 9- 7- 9- X 71 = 102
Game 2: 9- 7/ 9/ X 8- 9- 33 X X XX7 = 176
Game 3: 8/ 9- 9/ 42 X 8/ 81 72 6/ 72 = 130
My first game was atrocious; I double guttered, and only converted 1 out of 8 spare opportunities. Game 2 started somewhat better, with a strike and 2 of 6 spare conversions, but finished spectacularly with 4 consecutive strikes. My score after the first 7 frames was 89; in the last three frames, I scored 87 of 90 possible points.
In the third game, my control improved somewhat; I converted 4 of 9 spares. Statistics:
- 8 of 32 strikes = 25% strike rate
- 7 of 23 spares = 30% spare rate
- Avg number of first ball pins: 7.9
Obviously, a high strike rate is optimal, but it is difficult to control. Even pinpoint accuracy in the pocket won't yield perfect results. However, knocking down single pins to pick up spares is a fundamental skill. Out of eight times when I knocked down nine pins on the first ball, I only managed to hit the last pin thrice. That is unacceptable.
I think I shall invest in a good pair of bowling shoes.
Saturday Feb 19, 2011 #
Note
I think I should watch the TNG episode "Tapestry" from time to time to gain a measure of perspective. It is an excellent episode.
"The Jean-Luc Picard you wanted to be, the one who did NOT fight the Nausicaan, had quite a different career from the one you remember. That Picard never had a brush with death, never came face to face with his own mortality, never realized how fragile life is, or how important each moment must be. So his life never came into focus. He drifted through much of his career, with no plan or agenda...going from one assignment to the next, never seizing the opportunities that presented themselves. He never led the away-team on Milika III to save the ambassador, or take charge of the Stargazer's bridge when its captain was killed. And no one ever offered him a command. He learned to play it safe...and he never, ever got noticed by anyone."
"The Jean-Luc Picard you wanted to be, the one who did NOT fight the Nausicaan, had quite a different career from the one you remember. That Picard never had a brush with death, never came face to face with his own mortality, never realized how fragile life is, or how important each moment must be. So his life never came into focus. He drifted through much of his career, with no plan or agenda...going from one assignment to the next, never seizing the opportunities that presented themselves. He never led the away-team on Milika III to save the ambassador, or take charge of the Stargazer's bridge when its captain was killed. And no one ever offered him a command. He learned to play it safe...and he never, ever got noticed by anyone."
3 PM
Running (Long) 1:12:52 13.8 km (5:17 / km) +70m 5:09 / km
ahr:169 max:187 shoes: 201002 Asics T918N
I went on an afternoon jaunt about Somerville and Medford. I initially listened to the German audio that accompanies the Rosetta Stone lessons, but after about thirty minutes, I switched to the How to Train Your Dragon soundtrack because repeating the German was interfering with my breathing.
The workout rapidly turned into a long fartlek. Initially, my main motivation was warming up because the conditions (0 C, 35 kph winds) were hostile. Afterward, I started purposefully varying my speed to make the workout more interesting. Certain Dragon tracks make me want to run fast, and I complied with that desire. The key change in Test Drive is sublimely motivational.
I deliberately ran around regions of the city that I seldom visit, and I brought a map from OOM to track my position and plan my path. There are many car dealerships and service facilities on Mystic Ave. That part of the city needs more trees; it is bleak.
Weight after run: 188.2 lbs. Woo! Of course, the data point is an anomaly, but it's still exciting. Now, I am off to reconstitute myself with goldfish, water, and dinner.
The workout rapidly turned into a long fartlek. Initially, my main motivation was warming up because the conditions (0 C, 35 kph winds) were hostile. Afterward, I started purposefully varying my speed to make the workout more interesting. Certain Dragon tracks make me want to run fast, and I complied with that desire. The key change in Test Drive is sublimely motivational.
I deliberately ran around regions of the city that I seldom visit, and I brought a map from OOM to track my position and plan my path. There are many car dealerships and service facilities on Mystic Ave. That part of the city needs more trees; it is bleak.
Weight after run: 188.2 lbs. Woo! Of course, the data point is an anomaly, but it's still exciting. Now, I am off to reconstitute myself with goldfish, water, and dinner.
Unspecified (German) 1 [0]
Friday Feb 18, 2011 #
Running (Treadmill) 45:00 8.1 km (5:33 / km)
shoes: 201002 Asics T918N
I hate treadmills; I really should have run outside today.
C • Yes. 5
Thursday Feb 17, 2011 #
Unspecified (German) 2 [0]
Learning German has made me appreciate how much Spanish I know.
Bach-Busoni Chaconne in D minor is epic.
Bach-Busoni Chaconne in D minor is epic.
Wednesday Feb 16, 2011 #
Unspecified (German) 1 [0]
Monday Feb 14, 2011 #
Note
weight:86.3kg (sick)
I visited the orthopedist this morning for a follow up X-ray. I was cleared to resume normal human operations (like walking) in early October, with escalating physical activity at my discretion. I waited about two months before tentatively trying some light running, and I have run about fifteen miles per week recently.
I decided it was prudent to reassess my fracture and see how it was progressing. I only saw the doctor for about ten minutes after I was X-rayed, but the fracture site has improved tremendously. The brightness of the X-ray image is proportional to the amount of matter in the path, and there is a very bright band around my fracture site like a strip of reflective tape. Compared to October, the band has expanded, filled in, and increased in mass considerably. You can still just make out the crack in the bone, though it is heavily obscured.
My orthopedist, Anthony Schena, reiterated that the bone will take several more months to remodel before it is back to its pre-injury status. He said that I should gradually increase the stress on the bone with time; the example he used was increasing the lengths of my runs.
While my peak goal before the team trials is only about 35 miles per week right now, I am considering changing my training profile to a slow increase in intensity over the next six months instead of a faster peak and taper before the team trials. Over the next two months, I plan to slowly ramp up my easy intensity mileage and spend lots of time skiing, swimming, and bowling. As the snow melts, I will add biking to the mix. My running should be constrained by a healthy increase to minimize the acute stress on my body, but I see no reason why I can't be much more aggressive with my easy intensity cardiovascular cross-training.
I decided it was prudent to reassess my fracture and see how it was progressing. I only saw the doctor for about ten minutes after I was X-rayed, but the fracture site has improved tremendously. The brightness of the X-ray image is proportional to the amount of matter in the path, and there is a very bright band around my fracture site like a strip of reflective tape. Compared to October, the band has expanded, filled in, and increased in mass considerably. You can still just make out the crack in the bone, though it is heavily obscured.
My orthopedist, Anthony Schena, reiterated that the bone will take several more months to remodel before it is back to its pre-injury status. He said that I should gradually increase the stress on the bone with time; the example he used was increasing the lengths of my runs.
While my peak goal before the team trials is only about 35 miles per week right now, I am considering changing my training profile to a slow increase in intensity over the next six months instead of a faster peak and taper before the team trials. Over the next two months, I plan to slowly ramp up my easy intensity mileage and spend lots of time skiing, swimming, and bowling. As the snow melts, I will add biking to the mix. My running should be constrained by a healthy increase to minimize the acute stress on my body, but I see no reason why I can't be much more aggressive with my easy intensity cardiovascular cross-training.
Note
Incomplete list of nemeses:
Sergii Shtanko, UKR (he's on top of the podium) - ARDF
Ali - Orienteering (when I'm having a good day)
Sam - Orienteering (good day), bowling, and (maybe some day) skiing
Lori - skiing and shortness
Alex and Boris - Boggle
Emily - everything
Sergii Shtanko, UKR (he's on top of the podium) - ARDF
Ali - Orienteering (when I'm having a good day)
Sam - Orienteering (good day), bowling, and (maybe some day) skiing
Lori - skiing and shortness
Alex and Boris - Boggle
Emily - everything
Sunday Feb 13, 2011 #
10 AM
Cross Country Skiing (Skate) 2:33:14 20.8 km (7:22 / km) +550m 6:30 / km
ahr:154 max:171 (sick)
I didn't sleep well because my sinuses kept congesting during the night. Dinner at the Balsams on Saturday was delightful. The orienteering crowd's formal attire was a brilliant contrast with their typical colorful pajamas.
After some consideration, I decided to race on red today instead of blue. I think I could have finished the blue course (in about 4 hours, perhaps), but I would have had less fun. There were much longer stretches of nearly flat skiing than yesterday, which was glorious. The views from elevated positions, e.g. near control 5, were magnificent. Alex very kindly placed Lori's and my bottles of gatorade at a convenient junction between controls 6 and 7. Lori apparently skied past the bottles, and as I knew she was ahead, I offered Lori's gatorade to Sam when we both reached that junction. I would have offered mine (as there was plenty), but for my illness.
I frequently ran into other competitors - I saw Ali around my controls 1 and 2, where she cheerily blasted past me; Ernst and Scott around controls 4 and 5; Lori at 4, 5, and 6; Brendan at 5; and Sam at 6 through 10. Lori started a bit before me, and I had a somewhat faster first half. I tried very hard to catch her, but she is wily and finished about a minute before me. Sam started gaining on me, passed me at 8, and escaped from view after 10.
The only significant error I made was that I should have gone north of the hill to 1 (5-10 minute error). My route to the finish was slow, but I didn't completely appreciate how much worse I am at skiing up steep trails than at running in ski boots.
I would like to be better at skiing; I enjoy the challenge. Right now, my focus is on becoming a faster runner and better orienteer, but I will spend more time skiing and working on good technique in the future.
After some consideration, I decided to race on red today instead of blue. I think I could have finished the blue course (in about 4 hours, perhaps), but I would have had less fun. There were much longer stretches of nearly flat skiing than yesterday, which was glorious. The views from elevated positions, e.g. near control 5, were magnificent. Alex very kindly placed Lori's and my bottles of gatorade at a convenient junction between controls 6 and 7. Lori apparently skied past the bottles, and as I knew she was ahead, I offered Lori's gatorade to Sam when we both reached that junction. I would have offered mine (as there was plenty), but for my illness.
I frequently ran into other competitors - I saw Ali around my controls 1 and 2, where she cheerily blasted past me; Ernst and Scott around controls 4 and 5; Lori at 4, 5, and 6; Brendan at 5; and Sam at 6 through 10. Lori started a bit before me, and I had a somewhat faster first half. I tried very hard to catch her, but she is wily and finished about a minute before me. Sam started gaining on me, passed me at 8, and escaped from view after 10.
The only significant error I made was that I should have gone north of the hill to 1 (5-10 minute error). My route to the finish was slow, but I didn't completely appreciate how much worse I am at skiing up steep trails than at running in ski boots.
I would like to be better at skiing; I enjoy the challenge. Right now, my focus is on becoming a faster runner and better orienteer, but I will spend more time skiing and working on good technique in the future.
Saturday Feb 12, 2011 #
Event: Balsams Ski-O
12 PM
Cross Country Skiing (Skate) 2:05:41 15.48 km (8:07 / km) +379m 7:14 / km
ahr:154 max:183 (sick)
This race was my third time skate skiing, and I went in with measured optimism. I had checked out maps of the Balsams and been concerned about the magnitude of the vertical relief; that fear was justified. I improved somewhat compared to my classical experience last year, but my technique is awful, and I only know how to V1.
I had a wonderful time, and found the course to be superlatively challenging. The herringboning was exhausting, and because my skiing is so poor, I transition to herringboning on relatively shallow climbs.
The few flats were fun - for instance, the first part of the leg from 3-4 was slightly downhill. I found the snowshoe trails to be difficult in part due to the deep snow. Double poling was ineffective; the poles would sink two or three feet into the snow before I found any leverage. I frequently sunk into the snow and wasted much energy extricating myself. The long snowshoe trail that I took to 7 was brutal. The much faster route to 7 was straight over an ungroomed field; I wonder how I would have fared on the virgin snow.
I had a wonderful time, and found the course to be superlatively challenging. The herringboning was exhausting, and because my skiing is so poor, I transition to herringboning on relatively shallow climbs.
The few flats were fun - for instance, the first part of the leg from 3-4 was slightly downhill. I found the snowshoe trails to be difficult in part due to the deep snow. Double poling was ineffective; the poles would sink two or three feet into the snow before I found any leverage. I frequently sunk into the snow and wasted much energy extricating myself. The long snowshoe trail that I took to 7 was brutal. The much faster route to 7 was straight over an ungroomed field; I wonder how I would have fared on the virgin snow.
Thursday Feb 10, 2011 #
9 PM
Running 52:08 [1] 9.26 km (5:38 / km) +56m 5:28 / km
slept:8.0 weight:87kg shoes: 201002 Asics T918N
Tired and cold. I finished Born to Run.
Wednesday Feb 9, 2011 #
Note
slept:8.0 weight:87.2kg
10 AM
Running 23:47 [1] 4.46 km (5:20 / km)
shoes: 201002 Asics T918N
Running 29:42 [1] 5.54 km (5:22 / km)
shoes: 201002 Asics T918N
Tuesday Feb 8, 2011 #
Note
(rest day)
Unplanned rest day; I had a long day at work, then suffered greatly from the cold on my bike ride home. I abandoned my plan for a late night run then revived with some hot tea.
Monday Feb 7, 2011 #
Note
slept:7.0 weight:86.3kg
It has been 180 days since my fracture.
9 PM
Running 45:00 [1] 7.75 km (5:48 / km)
shoes: 201002 Asics T918N
I went on a glorious evening run around Fresh Pond on a clear night at 3 C. I ran at first in tights, gloves, and two shirts, but I shed my long-sleeved shirt about halfway through. I listened to Born to Run. The sidewalks were icy in places, but once I loosened up, I settled into a relaxed groove. My left ankle was sore after rubbing inside the skate boot yesterday, but my legs felt fantastic tonight.
Emil Zápotek is a monstrous machine of Marit Bjoergen caliber, and apparently a human being of the highest quality. Perhaps it would be more accurate to say that Marit Bjoergen is of Zápotek caliber.
Emil Zápotek is a monstrous machine of Marit Bjoergen caliber, and apparently a human being of the highest quality. Perhaps it would be more accurate to say that Marit Bjoergen is of Zápotek caliber.
Sunday Feb 6, 2011 #
Bowling 2 [1]
I bowled two games in the short time I had available this morning. My scores were 97 and 142, if I recall correctly. I will post full score sheets here tonight; I really struggled in the first game getting any marks.
Game 1: 9- 9- -9 36 8/ 33 9- 7/ 7- 9- = 97
Game 2: 7/ 8/ 9/ X 36 7/ 36 71 7/ 81 = 142
Strike rate: 1/20 = 0.05
Spare conversion rate: 7/19 = 0.37
Game 1: 9- 9- -9 36 8/ 33 9- 7/ 7- 9- = 97
Game 2: 7/ 8/ 9/ X 36 7/ 36 71 7/ 81 = 142
Strike rate: 1/20 = 0.05
Spare conversion rate: 7/19 = 0.37
1 PM
Cross Country Skiing 1:30:00 11.0 km (8:11 / km)
ahr:144 max:169 weight:86.3kg
I failed to start my garmin until about ten minutes into the workout, so I added a little time and distance. Lori, Stephen and I drove over to Weston for some skate ski action. While I had already decided to skate ski at the ski-O next weekend, they wanted some additional data to assess the possibilities. Coordinating a group is invariably complex, and we stopped and started regularly to make plans and comment on the snowshoers paying for trail passes to destroy our lovely groomed trails.
Snow conditions were unremarkable, and Saturday's rainfall and today's high temperature had softened the trails considerably. Conditions today were clear and sunny with a temperature of 5 C. I stripped down to tights and my short-sleeved under armor to get more comfortable. My skating technique is undoubtedly miserable, but I should have sufficient stamina to fight my way through a few races. I am a considerably faster skater than classic skier.
After my skiing, I weighed in at 190.2 lbs, including the burrito I ate this morning and about 1.5 liters of fluids after the skiing. Today, I started the audiobook Born to Run, which a number of my peers have recommended.
A few memorable quotes (approximated):
Stephen: "You would be surprised to see some of the things I keep in my crotch."
Lori: "It's astonishing - I take off my pants, and suddenly I go sooo much faster."
Snow conditions were unremarkable, and Saturday's rainfall and today's high temperature had softened the trails considerably. Conditions today were clear and sunny with a temperature of 5 C. I stripped down to tights and my short-sleeved under armor to get more comfortable. My skating technique is undoubtedly miserable, but I should have sufficient stamina to fight my way through a few races. I am a considerably faster skater than classic skier.
After my skiing, I weighed in at 190.2 lbs, including the burrito I ate this morning and about 1.5 liters of fluids after the skiing. Today, I started the audiobook Born to Run, which a number of my peers have recommended.
A few memorable quotes (approximated):
Stephen: "You would be surprised to see some of the things I keep in my crotch."
Lori: "It's astonishing - I take off my pants, and suddenly I go sooo much faster."
Friday Feb 4, 2011 #
10 AM
Running 27:13 [1] 4.73 km (5:45 / km)
shoes: 201002 Asics T918N
7 PM
Running 21:23 [1] 3.66 km (5:51 / km)
shoes: 201002 Asics T918N
Swimming 30:00 [3] 1.2 km (25:00 / km)
3x 100m freestyle, 100m backstroke, 50m kicking
250m freestyle
150m kicking
50m freestyle
It turns out I am a miserable swimmer.
250m freestyle
150m kicking
50m freestyle
It turns out I am a miserable swimmer.
Thursday Feb 3, 2011 #
Note
slept:5.0 weight:87.8kg (rest day)
After three productive days and based on my current physical state, I am going to take a rest day, with no activity. I briefly considered doing some strength training, but I think it wiser to allow my body to recover.
I recommend this website for anyone (particularly beginner and intermediate level orienteers) looking to train.
An instructional video on the geopolitical nomenclature and divisions of the United Kingdom. I highly recommend it, both for information and for amusement; the presenter is hilarious.
I recommend this website for anyone (particularly beginner and intermediate level orienteers) looking to train.
An instructional video on the geopolitical nomenclature and divisions of the United Kingdom. I highly recommend it, both for information and for amusement; the presenter is hilarious.
Wednesday Feb 2, 2011 #
10 PM
Running (Snow run) 55:27 [2] 9.35 km (5:56 / km)
ahr:156 max:168 shoes: 201002 Asics T918N
I felt a bit tired, but nevertheless got out for a run. While considerable snow had fallen in the past 36 hours, some of the accumulation melted earlier today when it rained. The streets were narrow, and some of the sidewalks were icy, so I was careful. Conditions were clear with minimal wind and a temperature of -6 C. I wore tights, shorts over that, three shirts, gloves, and my biking face mask intermittently.
The left leg feels ok, though I did notice twinges in my knee during the street-O yesterday. The front of my shins is slightly puffy on both legs.
The left leg feels ok, though I did notice twinges in my knee during the street-O yesterday. The front of my shins is slightly puffy on both legs.
Strength training 10:00 [1]
An intermittent hodgepodge including two- and one-legged squats, calf raises, and pushups. My left shoulder is sore.
Tuesday Feb 1, 2011 #
7 PM
Orienteering 1:10:00 [3] 12.0 km (5:50 / km)
ahr:165 max:182 shoes: 201002 Asics T918N
GPS track excluded my run home.