Training Log Archive: WandARIn the 7 days ending Jul 28, 2013:
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Saturday Jul 27, 2013 #
Event: RockstAR
10 AM
Adventure Race race 7:50:43 [3] 50.74 km (9:17 / km) +481m 8:51 / km
shoes: Salomon XA Pro
Great racing with arthurd @ RockStAR under the name Speed Bunnies.
As I was still unable to really run we were conservative on our plan & how many points we would attempt to hit.
I'll leave it to arthurd to explain nuances of the nav/orienteering as I just followed along.
But in short after a great 26km bike ride that took about 1.5 hrs.
We started the rogaine on foot heading out to get the big pointers in the the South West corner.
Debated between doing the South East corner verses the paddle and fun points.
We opted on doing the paddle and then doing the tubing and dive which I did. And according to the volunteers I did it quite fast. Swimming is paying off.
Our last point was the slingshot. If we had gotten it on the first try we may had time to do the paddle board and tied for first but had to take the 10min penalty.
Ending with 1180 points and good for 2nd place female team of two.
Great team mate. Great event by Storm and volunteers.
Great to see a lot of friend on course & catch up with them & new people at the post party.
The mosquitoes & FDFs not so great. I have a bites all over.
Overall 6/63
Teams of 2 overall 5/49
Teams of 2 female 2/9
As I was still unable to really run we were conservative on our plan & how many points we would attempt to hit.
I'll leave it to arthurd to explain nuances of the nav/orienteering as I just followed along.
But in short after a great 26km bike ride that took about 1.5 hrs.
We started the rogaine on foot heading out to get the big pointers in the the South West corner.
Debated between doing the South East corner verses the paddle and fun points.
We opted on doing the paddle and then doing the tubing and dive which I did. And according to the volunteers I did it quite fast. Swimming is paying off.
Our last point was the slingshot. If we had gotten it on the first try we may had time to do the paddle board and tied for first but had to take the 10min penalty.
Ending with 1180 points and good for 2nd place female team of two.
Great team mate. Great event by Storm and volunteers.
Great to see a lot of friend on course & catch up with them & new people at the post party.
The mosquitoes & FDFs not so great. I have a bites all over.
Overall 6/63
Teams of 2 overall 5/49
Teams of 2 female 2/9
Friday Jul 26, 2013 #
Physio/osteo/massage 40 [0]
Straight & bent leg calf stretches. 5x 20sec. Throughout the day.
Two legs up on toes, one leg down 10x each side. Throughout the day.
Two legs up on toes, one leg down 10x each side. Throughout the day.
Thursday Jul 25, 2013 #
Note
(sick)
Allergies.
Cold.
Food Poisoning.
All of the above. Made for a bad evening last night & thus decided to stay home today and recuperate.
Thus no whackore or swimming yesterday. But did take the kids to the park & made them do hill repeats on my behalf. Working on getting them to the next kids race.
Cold.
Food Poisoning.
All of the above. Made for a bad evening last night & thus decided to stay home today and recuperate.
Thus no whackore or swimming yesterday. But did take the kids to the park & made them do hill repeats on my behalf. Working on getting them to the next kids race.
Strength training (whackore) 30:00 [3]
Strength training 20:00 [1]
legs & arms
road ride (commuting) 1:20:00 [2] 24.0 km (18.0 kph)
Legs were heavy on the way there, but felt great on the way back.
home-NC physio-home
home-NC physio-home
Physio/osteo/massage 31 [0]
Physio apmt w/ Tony @ NC.
The usual, pressure massage, laser & acupuncture.
I can increase the number of calf lifts as long as they continue not to hurt.
And before my next apmt can try running for 10min ONLY.
If no pain can do 20min ONLY.
Did straight & bent leg calf stretches 5x 20s 4 sets.
Calf lifts, 2 legs up 1 leg down
The usual, pressure massage, laser & acupuncture.
I can increase the number of calf lifts as long as they continue not to hurt.
And before my next apmt can try running for 10min ONLY.
If no pain can do 20min ONLY.
Did straight & bent leg calf stretches 5x 20s 4 sets.
Calf lifts, 2 legs up 1 leg down
Wednesday Jul 24, 2013 #
road ride (commuting) 50:00 [2] 14.25 km (17.1 kph)
Easy riding home-work-home.
Did not feel well today. Woke up with the worst allergies & then the staff lunch did not go down well at all.
Did not feel well today. Woke up with the worst allergies & then the staff lunch did not go down well at all.
Physio/osteo/massage 20 [0]
Straight & bent leg calf stretches. Long meetings at work all day made it tough to stop and do many reps.
Started the calf strengthening exercises. Two feet up on toes, one foot down. 5reps each leg x2
Started the calf strengthening exercises. Two feet up on toes, one foot down. 5reps each leg x2
Tuesday Jul 23, 2013 #
Physio/osteo/massage 21 [0]
Physio Apmt w/ Tony @ NC
Little less pressure points since I was hurting from last time.
Showed me some calf strengthening exercises that I can start doing moderately. But if there is any pain I must stop.
Use both feet to go up on tip toes & one foot down. 5 reps 2 sets
2 sets of Straight & bent leg calf stretches
Little less pressure points since I was hurting from last time.
Showed me some calf strengthening exercises that I can start doing moderately. But if there is any pain I must stop.
Use both feet to go up on tip toes & one foot down. 5 reps 2 sets
2 sets of Straight & bent leg calf stretches
road ride (commuting) 2:00:00 [2] 36.0 km (18.0 kph)
home-Dr. apmt on College-work-Physio @ NC-Friends for dinner the long route (w/ stop at store Lawrence & Bathurst) got caught in the rain-home
Monday Jul 22, 2013 #
Physio/osteo/massage 30 [0]
straight & bent leg calf stretches 5x 20sec, 5sets today.