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Training Log Archive: iansmith

In the 7 days ending Feb 5, 2012:

activity # timemileskm+mload
  Running3 1:06:48 8.11(8:14) 13.05(5:07) 3245.6
  Orienteering1 51:59 4.86(10:41) 7.83(6:39) 16655.7
  Strength training2 15:006.3
  Total3 2:13:47 12.97 20.87 198107.6

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Sunday Feb 5, 2012 #

10 AM

Orienteering 51:59 intensity: (2:55 @3) + (43:55 @4) + (5:09 @5) 7.83 km (6:39 / km) +166m 6:00 / km
ahr:165 max:198 shoes: 201110 Inov-8 X-Talon 212

A group of us met up for training at the Fells, and Dean and I ran the Green-Y long course from SML. I still felt sick, and my breathing was labored, but I longed to training. I decided to save the two red courses and the blue course for when I was healthy. Giacomo and Jeff ran the red course, and Lori and Stephen mountain biked.

I felt weak after an hour; the green course was suitable. I didn't have any big mistakes, but my flow was choppy, and I wasn't reading ahead enough. I think I could have run faster were I healthy - sub 45 should be possible. I took a stick to the left eye leaving control 12, which displaced my contact lens. While it was very painful, there doesn't seem to be any lasting damage.

Running 8:37 intensity: (1:03 @1) + (3 @2) + (3:40 @3) + (2:18 @4) + (1:33 @5) 1.31 km (6:34 / km) +22m 6:04 / km
ahr:166 max:219 shoes: 201110 Inov-8 X-Talon 212

Cool down. Felt weak. I took a long nap this afternoon; running seems to have taken a lot out of me.

Saturday Feb 4, 2012 #

Strength training 10:00 [3]

150 tuckups, 75 (x2) elbow-to-knee crunches, 25 pushups; done in sets of 25 interspersed throughout my day.

Running 12:00 [1] 2.0 km (6:00 / km)
shoes: 201108 Asics GT-2150

Ginger run down to the grocery store to buy some soup, tasty beverage, and cookies. Breathing hurts a bit, and I have an unacceptably high propensity to cough. I appear to be recovering, though. I wore a balaclava to try to warm the air before it entered my lungs.

Tuesday Jan 31, 2012 #

(sick) (rest day)

I am reluctant to rest, but as I was reminded, it is prudent. My illness is probably a cold - I have an irritated throat, some congestion, and intermittent coughing. I hope I can make intervals on Thursday.

An evaluation of Obama's first term

Monday Jan 30, 2012 #

11 PM

Running 46:11 intensity: (23 @1) + (31 @2) + (16:45 @3) + (28:32 @4) 9.74 km (4:45 / km) +10m 4:43 / km
ahr:158 max:171 shoes: 201108 Asics GT-2150

Easy run about Cambridge. While I was loathe to take two rest days last week - not including a weekend without either running or O - my legs feel much better after the break. Skiing made many of my muscles sore, but running felt delightful. My legs were spry, and I ran more quickly than I expected. I stopped for a burrito at 5:00 in, and I wore SL shirt, tights, and gloves on a clear, 0° C night.

My left shin below my knee started to buckle at around 40 minutes; I experienced slight discomfort and unsteadiness, but no pain. I slowed as a precaution, and it abated. Pavement running kills. I listened to the album The Greatest Journey, by Celtic Woman. Finished with stretching.

In military procurement news, it's about time. Eleven supercarriers is absurd.
Update: Nuts.

Strength training 5:00 [2]

Five minutes of core: tuckups, plank, leg lifts, kayakers, elbow-to-knee crunches. I have fallen out of practice; while it would be excellent to do ten minutes of core, a few minutes of strength every day is easier to sustain.

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