Training Log Archive: AliCIn the 7 days ending Jul 28, 2013:
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Sunday Jul 28, 2013 #
9 AM
Running 28:23 3.8 mi (7:28 / mi) +40m 7:14 / mi
Longish run, another nice cool, sunny day! Ran from home, so bike path boredom both out and back, but solved by reading of Oxford City Map (memory lane!) and TED talks (rockin' violinist, WikiHome, effective charities).
Drills 3:51 [2] 0.12 mi (32:06 / mi)
Easy ankle plyos. Since last weeks attempt was apparently overkill!
Running 42:09 5.67 mi (7:26 / mi) +15m 7:22 / mi
2 PM
Cycling 9:46 [1] 2.83 mi (3:27 / mi) +3m 3:26 / mi
Running 19:30 [1] 2.12 mi (9:12 / mi) +42m 8:40 / mi
Saturday Jul 27, 2013 #
10 AM
Running 9:53 [1] 1.01 mi (9:48 / mi) +27m 9:03 / mi
Drills 4:28 [1] 0.28 mi (15:56 / mi)
Orienteering 33:48 [2] 1.99 mi (16:59 / mi) +22m 16:25 / mi
10c
Jens's Riverbend (ILRA) Course
Yay! Some orienteering in between WOC and World Games! This was great, a little course created and streamered by Jens in a new little section of map.
Veg was thick, as expected, but not terrible everywhere. The worst walls of it were around the field sections by #7. And I appreciated the new bonus trail that helped to #9 and a bit to #10!
Analysis:
#1 - A wall of green on the correct bearing from the start, so picked my way through the open stuff by the pond, then more on a bearing from there. Nice through the pine trees for awhile...
#2 - Chose big trail approach, sailed in through the green correctly.
#3 - Bah! Was nice running, so didn't bother going up to big trail. But then faked out by bike path, thought it was the big trail, and then things on the far side of the trail didn't make sense. Just kept going on bearing a bit more, hit big trail, aha, sense again!
#4 - A nice leg! I went pretty direct, was a smidge more to the left of the line than I would have liked.
#5 - Go up! Another nice leg, visible, not crazy green.
#6 - Bad! Planned to right of the line the whole way, somehow didn't. I now don't know why I diverged from the route I was on so badly. Loss of focus I guess. Recovered when I realized a marshy big low point was on my right, had to be the depression with funky veg stuff going on, I figured.
#7 - Used as much rough open as I could, because that was nice, then towards the end, thickness. Somewhat ok actually in the lowpoint.
#8 - Ug for just getting out of 7, but then to 8 was ok once I was in rough open. Used the nice rough open approach.
#9 - Wee for new trails. Used it for a good while, diverged when distance judging genie told me too, had gone just a bit too far.
#10 - Used the magic trail a bit more, headed off to marsh.
Thanks much Jens!!!
Yay! Some orienteering in between WOC and World Games! This was great, a little course created and streamered by Jens in a new little section of map.
Veg was thick, as expected, but not terrible everywhere. The worst walls of it were around the field sections by #7. And I appreciated the new bonus trail that helped to #9 and a bit to #10!
Analysis:
#1 - A wall of green on the correct bearing from the start, so picked my way through the open stuff by the pond, then more on a bearing from there. Nice through the pine trees for awhile...
#2 - Chose big trail approach, sailed in through the green correctly.
#3 - Bah! Was nice running, so didn't bother going up to big trail. But then faked out by bike path, thought it was the big trail, and then things on the far side of the trail didn't make sense. Just kept going on bearing a bit more, hit big trail, aha, sense again!
#4 - A nice leg! I went pretty direct, was a smidge more to the left of the line than I would have liked.
#5 - Go up! Another nice leg, visible, not crazy green.
#6 - Bad! Planned to right of the line the whole way, somehow didn't. I now don't know why I diverged from the route I was on so badly. Loss of focus I guess. Recovered when I realized a marshy big low point was on my right, had to be the depression with funky veg stuff going on, I figured.
#7 - Used as much rough open as I could, because that was nice, then towards the end, thickness. Somewhat ok actually in the lowpoint.
#8 - Ug for just getting out of 7, but then to 8 was ok once I was in rough open. Used the nice rough open approach.
#9 - Wee for new trails. Used it for a good while, diverged when distance judging genie told me too, had gone just a bit too far.
#10 - Used the magic trail a bit more, headed off to marsh.
Thanks much Jens!!!
Running 9:48 [1] 1.19 mi (8:13 / mi) +23m 7:45 / mi
Friday Jul 26, 2013 #
6 PM
Strength 12:00 [0]
Whoa there, strength before running? Had to let the iPod charge...
Cycling 10:15 [1] 2.82 mi (3:38 / mi) +4m 3:37 / mi
Running 59:30 6.94 mi (8:34 / mi) +61m 8:21 / mi
Toodle around Wildwood, quad feels all the way back now, phew! Beautiful running weather. Read the map for the Dreiländereck sprint from before WOC last summer (3 countries, 1 race!) - I had such a rough time finding the darn start triangle for that, poor form!! Afterwards, two Planet Money podcasts.
Cycling 9:42 [1] 2.86 mi (3:24 / mi) +27m 3:18 / mi
Thursday Jul 25, 2013 #
7 AM
Strength 3:33 [1]
Gotta keep up on these hammies, so snuck in a morning 3 x 3 x 10.
4 PM
Running 11:05 [1] 1.38 mi (8:02 / mi) +13m 7:48 / mi
Quad is almost there, so headed over to the track. More Boris tunes!
Drills 8:11 [1] 0.4 mi (20:27 / mi)
Quad felt basically ok in drills, except for kick-backs where it complained as it approached full-stretch. So didn't push those and maybe it's good as 'dynamic stretching'!
Running 34:00 4.54 mi (7:29 / mi) +9m 7:27 / mi
Veeery chill 4 x 1200s. I decided to not care at all about the time, just to go what felt like happy-quad pace. But, instead, a diaphragm cramp held me back and was just painful on the first two. Ah well. I will get some good training in again, soon!
Later in the eve, played badminton at a friend's house. Reminded how terrible I am with hand-eye coordination. But fun. =)
Later in the eve, played badminton at a friend's house. Reminded how terrible I am with hand-eye coordination. But fun. =)
Wednesday Jul 24, 2013 #
5 PM
Cycling 9:02 [1] 2.66 mi (3:24 / mi) +4m 3:23 / mi
Whoa there cold front! Yay for a cool + crisp break, gorgeous!
Running 41:19 [1] 4.79 mi (8:38 / mi) +53m 8:20 / mi
Right quad was at least up for a mild joggeroo today and felt pretty good from 5 min-35 min; it started complaining again at the end. I am really in awe that one set of ankle plyos (ok, on top of tempo Sat and long run Sun) did this much damage! Esp since it was entirely asymmetric. Shape up right quad!!
Lots of folks enjoying Wildwood today, crowded trails. I rocked Boris music for the first 2/3s then looked at the WC Final map from Swizerland, in, hm, 2008?
Lots of folks enjoying Wildwood today, crowded trails. I rocked Boris music for the first 2/3s then looked at the WC Final map from Swizerland, in, hm, 2008?
Cycling 9:06 [1] 2.54 mi (3:35 / mi) +3m 3:34 / mi
Also crowded bike trail back home!
Then ate a hamburger in hopes that cow protein will help my quad recover.
Then ate a hamburger in hopes that cow protein will help my quad recover.
Tuesday Jul 23, 2013 #
5 PM
Cycling 50:04 [1] 13.91 mi (3:36 / mi) +28m 3:35 / mi
Hmph! Right quad is still mega-sore, so gave up on running after just a few strides. Instead, I biked to pick up my CSA the long way, wasn't bad at all, might have to do that more often!
Monday Jul 22, 2013 #
Rollerskiing 42:27 [1]
Recovery rxc, right quad is doms-y sore today- from reintroduction of ankle plyos? Anyways, a nice ski around, finished the last 10 minutes by starting up Boris's "Kick Ass" playlist. Will have to listen to the other 26 songs another time, looking forward to it. =)
Oh yeah, and still lots of no poles. Arm strength will come, but not quite needed yet!
Oh yeah, and still lots of no poles. Arm strength will come, but not quite needed yet!
Strength 12:00 [0]
12 min core and then whipped up some bacon cabbage! Still some carrots, pattypan squash and half a kohlrabi to try to polish off before incoming CSA tomorrow afternoon...