Training Log Archive: AliCIn the 7 days ending May 14, 2023:
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Sunday May 14, 2023 #
8 AM
Orienteering 43:41 1.94 mi (22:31 / mi) +41m 21:08 / mi
ahr:101 max:144 shoes: Inov8 Oroc 290 Ultras
Waking up Billygoat controls. Even tried running a little on the roads, and ankle felt ok with it! Although stride wasn't totally back to normal, somehow babying ankle a bit even without pain - I'll have to think about using a normal stride as I get back to running.
Running 3:33 0.33 mi (10:46 / mi) +2m 10:37 / mi
ahr:136 max:152 shoes: Inov8 Oroc 290 Ultras
Hiking 50:55 1.57 mi (32:26 / mi) +33m 30:28 / mi
ahr:71 max:118 shoes: Inov8 Oroc 290 Ultras
White course with S. She's doing so much more of her own navigating after her beginning training with Wendy and Isla yesterday! Super cool!
So glad she had fun o-times this weekend after last weekend was a wash for her (Sat, didn't take kids b/c Martin was sick, Sun didn't go out with her after my race because my ankle.)
So glad she had fun o-times this weekend after last weekend was a wash for her (Sat, didn't take kids b/c Martin was sick, Sun didn't go out with her after my race because my ankle.)
Saturday May 13, 2023 #
Event: 2023 Billygoat
8 AM
Orienteering 1:03:02 2.0 mi (31:31 / mi) +32m 30:01 / mi
ahr:95 max:125 shoes: Pink Inov8 Roclites
Putting out controls for the "Negative features" exercise I planned for the Pre-Billygoat training! Happy with all except a really tiny reentrant I choose which was very mini...
4 PM
Orienteering 8:31 0.23 mi (37:03 / mi)
ahr:86 max:101 shoes: Inov8 Oroc 290 Ultras
Control pickup part 1
Hiking 11:50 0.52 mi (22:45 / mi) +12m 21:12 / mi
ahr:87 max:110 shoes: Inov8 Oroc 290 Ultras
Trail 'run' done as a hike out to the start of "Use Contours, Find Rocks" course.
Orienteering 37:59 0.64 mi (59:21 / mi) +38m 50:08 / mi
ahr:89 max:114 shoes: Inov8 Oroc 290 Ultras
Picking up the "Use Contours, Find Rocks" exercise on the Pearl Hill slope. Good training for me to do myself, even with having planned it and even while going at walking pace. Is harder to get the flavor of contours under (and while battling) the laurel!)
Added some time because I forgot to restart my watch on two different legs.
Ankle wasn't super-happy being on a slope that whole time, but didn't feel like any damage done.
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And then happy orienteering camping times! Had great weather for it, and bugs were only miserable on Fri eve pre-bugspray.
Added some time because I forgot to restart my watch on two different legs.
Ankle wasn't super-happy being on a slope that whole time, but didn't feel like any damage done.
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And then happy orienteering camping times! Had great weather for it, and bugs were only miserable on Fri eve pre-bugspray.
Thursday May 11, 2023 #
2 PM
Hiking 26:57 [0] 1.39 mi (19:23 / mi)
ahr:71 max:85
Oops, forgot gym was mask-only from 2-4pm. So went for a walk from South Cove down Clearwater and back. Saw two snapping turtles! And heard one frog go Ker-plop, but didn't really see it.
Hiking 12:36 [0] 0.64 mi (19:41 / mi) +24m 17:40 / mi
ahr:75 max:86
Then went for a quick paddle with S (not logged), during which time we saw two other-type of turtles and a frog up close! A good turtle day!
Wednesday May 10, 2023 #
Note
Modified plan:
Wed: core + exercise bike intervals: 10 x (2 min on, 1 min off)
Thurs: exercise bike + try elliptical out, maybe swim too?
Fri: core + exercise bike tempo: (2 x 10 min), again, maybe swim too?
Sat: hike to put out + taking in BG training controls
Sun: hike S's course with her, core, maybe swim or bike upon return home
Mon: evaluate whether running with tape might be ok
Wed: core + exercise bike intervals: 10 x (2 min on, 1 min off)
Thurs: exercise bike + try elliptical out, maybe swim too?
Fri: core + exercise bike tempo: (2 x 10 min), again, maybe swim too?
Sat: hike to put out + taking in BG training controls
Sun: hike S's course with her, core, maybe swim or bike upon return home
Mon: evaluate whether running with tape might be ok
9 AM
Cycling 50:00
ahr:128 max:153
10 min wu
10 x (2min on, 1 min off) - must have messed up somewhere, maybe 2 in off accidentally
9 min cd
Freakonomics podcast on the Planning Falacy.
10 x (2min on, 1 min off) - must have messed up somewhere, maybe 2 in off accidentally
9 min cd
Freakonomics podcast on the Planning Falacy.
3 PM
Strength 17:07
ahr:72 max:98
Tuesday May 9, 2023 #
Note
(injured)
And, noticed some bruising at the bottom of the ankle swelling, so the sprain is worse than I originally thought, some macro tearing as well as micro-tearing. So I'm out for the Billygoat. =( Totally bummed, but healing for WOC is more important.
We'll still be there hanging out and camping for the weekend, and cheering everybody on!!
We'll still be there hanging out and camping for the weekend, and cheering everybody on!!
11 AM
Cycling 40:14
ahr:119 max:132 rhr:47
BB: 54 -> 97 (at least I'm well rested...)
Hah! Tried out the new bluetooth earbuds and listened to a podcast (Nature Podcast) while on the exercise bike. Definitely less boring. Topics: brain changes during (peri)-menopause, lack of funding for women's health, newly processed images of M87's blackhole, the details on a star that just ate a Jupiter-sized planet, and the 10 min REM-sleep naps of elephant seals while in the deep ocean. Fun times!
Ankle is, well, sprained. Still wouldn't be a good idea to run today. I think I'll make the hard rule that I have to be able to normal-run pain free on Friday to even think about running the Billygoat... argh. Heal, heal, heal!!!
Hah! Tried out the new bluetooth earbuds and listened to a podcast (Nature Podcast) while on the exercise bike. Definitely less boring. Topics: brain changes during (peri)-menopause, lack of funding for women's health, newly processed images of M87's blackhole, the details on a star that just ate a Jupiter-sized planet, and the 10 min REM-sleep naps of elephant seals while in the deep ocean. Fun times!
Ankle is, well, sprained. Still wouldn't be a good idea to run today. I think I'll make the hard rule that I have to be able to normal-run pain free on Friday to even think about running the Billygoat... argh. Heal, heal, heal!!!
Monday May 8, 2023 #
Note
(rest day)
Ok, the plan. So hoping ankle recovery will be fast. I've ordered Leukotape which will hopefully get here before the weekend. There's definitely swelling around the exterior ankle bone, but no visible bruising. It doesn't hurt to walk unless I twist or flex forward.
Mon - Core + babying the ankle.
Tues - 30 min exercise bike @ gym.
Wed - Core, 30 min exercise bike with some intervals, 15 min try-out run.
Thus - We'll see, hopefully a road run if ankle is feeling ok.
Mon - Core + babying the ankle.
Tues - 30 min exercise bike @ gym.
Wed - Core, 30 min exercise bike with some intervals, 15 min try-out run.
Thus - We'll see, hopefully a road run if ankle is feeling ok.
11 AM
Strength 16:13 [0]
ahr:71 max:85 rhr:50
BB: 33 -> 86
Slightly modified core - could only do side planks on left side, not on right and no front planks b/c ankle. But everything else was fine!
Slightly modified core - could only do side planks on left side, not on right and no front planks b/c ankle. But everything else was fine!