Thursday Feb 28 |
 | X-Training (elliptical) 5:00 [2] | |
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| Running (treadmill) 27:00 [2] 3.52 mi (7:40 / mi) | |
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| warmup/cooldown |
| Running (treadmill) 17:46 [4] 3.0 mi (5:55 / mi) | |
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| 3x 1mi; 1 min rest. 600,552,552. ran more heel-toe than usual, which the arch seemed to like. that made my stride feel flat, but I was able to get in a quality workout without reinjuring anything. sweet. |
| Strength 33:00 [2] | |
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Wednesday Feb 27 |
| Note | |
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| will be working late on a presentation for tomorrow. taking my rest day today instead. in exactly two weeks I'll be in sweden! |
Tuesday Feb 26 |
| Running (grass loops) 58:30 [3] 12.72 km (4:36 / km) | |
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| warm and full moon tonight. for some reason I was going a bit faster than usual. ahr:159 |
| Running (track) 1:17 [5] 0.25 mi (5:08 / mi) | |
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| a quick lap in the middle of grass loops to see if I still remembered how to run this pace. not pushing so much though. |
| Note | |
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| I don't think I've been eating enough the last few weeks. training an hour a day, I'm burning something like 3200 kcal, and easily 4500+ on long run days. some days I probably eat less than 2000 calories. (most foods seem to have less energy than I previously assumed) I think the problem is that, unlike boris, I don't get really "hungry" when I haven't eaten. add to that my inherent laziness, and I can easily go too long without eating. so I guess I should stock up on CVS "fig bars"... |
Monday Feb 25 |
| Running (treadmill) 16:30 [2] 2.0 mi (8:15 / mi) | |
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| [rhr:50/95/65] I accidentally put the treadmill in some kind of wussy interval mode, so it kept trying to slow down. I would really like to do some actual intervals this week, I wonder if my arch will cooperate. ahr:143 |
| X-Training (elliptical) 10:00 [2] | |
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| ahr:135 |
| Strength (mostly u/b) 28:00 [2] | |
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Sunday Feb 24 |
| Running 2:00:53 [3] 15.0 mi (8:02 / mi) | |
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| long run in the fells with matthias and abi. instead of dying at the end this time I just felt a bit crappy most of the way, tripping over myself occasionally. ahr:164 |
Saturday Feb 23 |
| Orienteering 44:00 [4] *** 6.2 km (7:06 / km) | |
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| college woods event. totally icy in some places, and I was wearing sneakers. not running that fast, but mostly navigating well. first time running with the gps in a "competition". same setup as usual (unit in shorts pocket, external antenna on shoulder) was a bit loose under the o-suit, which was distracting. on the other hand, the track is pretty interesting. it's mostly about right, though going to #10 I ran on the trail for about 150m which you can't see. reception everywhere except going to 8, which was good considering the forest was mostly thick pine. if the "scan" looks ghetto, its because I used the digital camera.
ahr:175 |
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Long - Splits |
Friday Feb 22 |
| Running (grass loops) 58:45 [2] 12.07 km (4:52 / km) | |
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| [rhr: 45/90/55] a bit colder and windier than a few days ago, but still running in shorts. what can I say, I love grass loops. ahr:155 |
| Strength 30:00 [2] | |
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Thursday Feb 21 |
| Note | |
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| rest day |
Wednesday Feb 20 |
| Running (grass loops) 34:00 [3] 6.92 km (4:55 / km) | |
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| all the construction around here makes this pretty well-lit at night. |
| X-Training (elliptical) 15:00 [2] | |
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| X-Training 12:00 [4] | |
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| 4x3mins hard-ish. meant to be hard but couldn't get hr up. at least it doesn't hurt my foot. |
| Strength 31:00 [2] | |
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| feeling rather strong today. I guess that's the idea. |
Tuesday Feb 19 |
| X-Training (elliptical) 30:00 [2] | |
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| AM. |
| Running (grass loops) 54:26 [3] 11 km (4:57 / km) | |
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| ahr:157 |
Monday Feb 18 |
| Strength (at home) 19:00 [2] | |
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| oops, looks like bsc closed early today. |
Sunday Feb 17 |
| Note | |
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| I dreamed I was running, does that count? |
| Running (trail) 1:50:13 [3] 14.0 mi (7:53 / mi) | |
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| running in blue hills with matthias, abi, and will. rainy but not too bad. my shoulder was pretty sore from something, no idea what. |
Saturday Feb 16 |
| Orienteering (hanging streamers) 33:15 [3] *** 3.4 km (9:47 / km) | |
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| 3.4km+200m. training day at mashamoquet (wolf's den) with matthias, abi, and william. really nice weather, something like 58 and sunny. my first time here, a pretty good map.
course A uphill (5 cntrls 200m cl). ahr:156 |
| Orienteering 22:53 [3] *** 2.7 km (8:29 / km) | |
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| course C downhill (9 controls). ahr:168 |
| Orienteering 23:17 [4] *** 3.6 km (6:28 / km) | |
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| course B uphill (5 controls). ahr:175 |
| Orienteering (streamer pickup) 25:34 [3] *** 2.6 km (9:50 / km) | |
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| 2.6km+90m course D downhill (8 cntrls). getting a bit tired at this stage, with blisters from daddy-o's o-shoes. ahr:159 |
Friday Feb 15 |
| Orienteering (sometimes) 52:00 [3] *** 5.0 mi (10:24 / mi) | |
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| running at regis with matthias. we did the course from last event and then some more. only one map, so we had to switch off navigating. map sketchy in places. |
| X-Training (elliptical) 5:00 [2] | |
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| warmup |
| Strength 22:00 [2] | |
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| pressed for time tonight |
Thursday Feb 14 |
| X-Training (swimming) 15:00 [2] | |
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| rest day. some laps at bsc near science museum. I suck at swimming. yep my foot is hurting; I guess I will have to resist the urge to run intervals for a while; though maybe on the xtrainer... |
Wednesday Feb 13 |
| Note | |
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| foot feeling ok this morning. now really registered for spring cup. I had been toying with the idea of entering 21E since the terrain is relatively easy, and they might just throw me into E1 (WRE) as the token n.american. but I wimped out since its early in the season. I am however running the night sprint (H21 short). and rumor (boris) says that marc lauenstein has tentatively agreed to be on our relay team. he would replace me on anchor (14k) so I will likely run second leg (10k). sweet. I am very excited. |
| Running (grass loops) 30:00 [2] 6.21 km (4:50 / km) | |
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| it was bright, windy and freezing today. |
| Running (grass intervals) 17:30 [4] 2.85 mi (6:08 / mi) | |
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| 3x~1500m not-so-hard on the grass, 545,553,551. 1min rest between. I was going to lift afterwards but my foot was hurting so I didn't feel like it. maybe I make it up tomorrow. |
Tuesday Feb 12 |
| Running (grass loops) 51:00 [2] 6.38 mi (7:59 / mi) | |
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| in the dark with a few short intervals thrown in. ahr:154 |
| Running (short intervals) 4:15 [5] 1.25 km (3:24 / km) | |
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| 5x ~250m at the same part each loop, continuing the loops between (so about 3:50/750m running in between) tried not to get up on my toes as much, I think that hurts the foot. taped around again. we'll see how it is tomorrow |
Monday Feb 11 |
| X-Training (elliptical machine) 30:00 [2] | |
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| my quads are actually a bit sore today, I can't imagine why that would be |
| Strength 23:00 [2] | |
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| easy on the legs |
Sunday Feb 10 |
| Running (trail with o-maps) 2:16:49 [3] 16.8 mi (8:09 / mi) | |
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| running with william and matthias from quincy to blue hills. we didn't quite make it up to great blue hill. pretty tired by the end when crazy will starts to run circles around us. includes about 30min on the roads. ahr:167 |
Saturday Feb 9 |
| Orienteering 43:36 [3] *** 4.5 mi (9:40 / mi) | |
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| test running legs at pine banks. I think this course is going to be sweet. I taped my arch mit-track style, that might have helped some. almost got eaten by the same dog twice. ahr:157 |
Friday Feb 8 |
| X-Training (elliptical) 20:00 [2] | |
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| Strength 23:00 [2] | |
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Thursday Feb 7 |
| Running (grass loops) 28:20 [3] 5.86 km (4:50 / km) | |
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| my arch has started hurting again the last two days, I guess it doesn't like speedwork. I've started wearing my arch supports again and stretching it more. maybe I'll try taping it next time I do intervals. anyways, it didn't really hurt tonight while I was running on the grass. ahr:159 |
Tuesday Feb 5 |
| Running (treadmill) 12:00 [2] 1.32 mi (9:05 / mi) | |
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| easy warmup |
| Running (treadmill) 18:30 [4] 3.0 mi (6:10 / mi) | |
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| easy 3x1mi on the tm. 1min rest. ahr:162,165,170 |
| Strength 15:00 [2] | |
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| easy (I see a pattern forming here) weight session. |
Sunday Feb 3 |
| Running 1:31:00 [2] 11.5 mi (7:54 / mi) | |
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| long run with karen, abi, matthias and william. made it one minute into the fells before deciding that was frozen over to the point of impassibility (like a bobsled track) then we drove to alewife and ran out the paved minuteman trail (which was also really icy), and then on some roads. overall it was really unpleasant, especially considering how "dehydrated" I was. we couldn't bear to go any longer, probably enough pavement for one day anyways. |
| Note | |
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| looking forward to a reduced/easy week coming up. |
Saturday Feb 2 |
| Running 36:21 [3] 5.0 mi (7:16 / mi) | |
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| running on the river |
Friday Feb 1 |
| X-Training (elliptical) 30:00 [2] | |
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| Running (treadmill) 31:00 [3] 4.3 mi (7:12 / mi) | |
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| didn't seem as boring today for some reason. my foot was feeling fine; that reminds me I forgot to ice it. thr:158 |
| Strength 30:00 [3] | |
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