Training Archive: kenIn the 30 days ending 2004-09-30:
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| W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | |||||||||||||||||||||||||||||
Thursday Sep 30 | ||
| Running 46:20 [2] 6.0 mi (7:43 / mi) | |
| ahr:154 shoes: Adidas Resp Tr X | ||
| with mark and darien at lunchtime | ||
Wednesday Sep 29 | ||
| Running 36:13 [2] 4.72 mi (7:40 / mi) | |
| ahr:158 shoes: Adidas Resp Tr X | ||
| to/from lexington track. found a shortcut along a bike path for some of the way. had an old map along for entertainment. really nice and cool weather after the storm passed. | ||
| Running (track) 16:13 [5] 3.0 mi (5:25 / mi) | |
| shoes: Adidas Resp Tr X | ||
| 4x1200m, 3 min jogging rest. seemed tougher to run this speed today than last week (legs less fresh + shorter rest), but easier to keep a constant pace.
time, end hr, recovery hr 4:03.2, 186?, 118 4:03.3, 175, 125 4:03.5, 178, 127 4:03.4, 177, 125 | ||
| Running (recovery) 9:00 [2] 1.0 mi (9:00 / mi) | |
| shoes: Adidas Resp Tr X | ||
| one lap after each 1200. | ||
Tuesday Sep 28 | ||
| Running (road) 49:43 [2] 6.05 mi (8:12 / mi) | |
| shoes: Adidas Resp Tr X | ||
| easy run. still feeling sluggish today, although not quite as sore anymore. | ||
Monday Sep 27 | ||
| Note | |
| (rest day) | ||
| pretty sore today | ||
Sunday Sep 26 | ||
| Running (warmup) 12:00 [3] 1.5 mi (7:59 / mi) | |
| shoes: Adidas Resp Tr X | ||
| Orienteering (relay) 35:45 [4] *** 5.85 km (6:07 / km) +155m 5:24 / km | |
| ahr:168 spiked:14/14c shoes: VJ Falcon Spikes | ||
| red leg on our #2 4pt team. passed mikkel c and mook for 5th place overall, 2nd place on leg behind will. | ||
Red - Splits | ||
Saturday Sep 25 | ||
| Running (warmup) 10:00 [2] 1.0 mi (10:00 / mi) | |
| shoes: Adidas Resp Tr X | ||
| Orienteering 1:12:45 [4] *** 8.2 km (8:52 / km) +240m 7:44 / km | |
| ahr:170 spiked:16/20c shoes: VJ Falcon Spikes | ||
| maine a-meet. terrain reminded me of some danish stuff. | ||
| Running (warmup) 10:00 [2] 1.0 mi (10:00 / mi) | |
| shoes: Adidas Resp Tr X | ||
| before night-o | ||
| Orienteering (night-o) 53:03 [4] *** 5.7 km (9:18 / km) +145m 8:15 / km | |
| ahr:166 spiked:10/13c shoes: VJ Falcon Spikes | ||
| night-o champs. 2nd. | ||
Blue - Splits | ||
Blue - Splits | ||
Friday Sep 24 | ||
| Running (road) 23:58 [2] 3.1 mi (7:43 / mi) | |
| shoes: Adidas Resp Tr X | ||
| easy run with mark. he's racing somewhere else tomorrow. | ||
Thursday Sep 23 | ||
| Note | |
| I've been neglecting any night-o training, because I was planning to take it easy due to the relay the next morning. at the very least I suppose I should charge my headlamp.
| ||
Wednesday Sep 22 | ||
| Running (track) 14:57 [3] 2.0 mi (7:29 / mi) | |
| shoes: Adidas Resp Tr X | ||
| warmup | ||
| Running (track) 16:03 [5] 3.0 mi (5:20 / mi) | |
| shoes: Adidas Resp Tr X | ||
| 4x1200m on the track. 3:30 jogging rest between. had a hard time keeping the pace constant. back felt fine, even though I was probably hypersensitive because I wasn't sure how it would feel. goal still 4:03.
time, end hr, recovery hr 3:56.7, 177, 127 4:03.0, 178, 125 4:00.5, 178, 129 4:03.4, 179, 128 | ||
| Running (recovery) 10:00 [3] 1.0 mi (10:00 / mi) | |
| shoes: Adidas Resp Tr X | ||
| one lap after each 1200 | ||
| Running (cooldown) 8:30 [2] 1.0 mi (8:30 / mi) | |
| shoes: Adidas Resp Tr X | ||
| Note | |
| I splashed out for a USOF "life" membership yesterday. at least I won't have to remember to renew. | ||
Tuesday Sep 21 | ||
| Running (road) 44:55 [2] 6.0 mi (7:29 / mi) | |
| ahr:150 shoes: Adidas Resp Tr X | ||
| I did a lot of stretching (hip flexors especially) yesterday and today, and that helped. I felt almost normal during the run. | ||
Monday Sep 20 | ||
| Note | |
| yeah, my back was definitely hurting today. its been good for a few months, but I guess that was the last time I did much orienteering. my hip flexors seem tight from the weekend, I will just try to stretch out and hope this goes away again. | ||
Sunday Sep 19 | ||
| Running (trail) 6:00 [2] 0.75 mi (7:59 / mi) | |
| shoes: Adidas Resp Tr X | ||
| warmup. a little sore from yesterday | ||
| Orienteering 51:11 [4] *** 5.7 km (8:59 / km) +200m 7:38 / km | |
| 13c shoes: VJ Falcon Spikes | ||
| UNO event at beaver brook. I was surprized, it's actually a very nice map by mark dominie (2003). thick in some places. | ||
| Running (trail) 43:42 [3] 5.46 mi (7:59 / mi) | |
| shoes: Adidas Resp Tr X | ||
| some more running since it's supposed to be my long day. my lower back now feels a little tight from ducking through green stuff. | ||
Red - Splits | ||
Saturday Sep 18 | ||
| Running (warmup.cooldown) 12:00 [2] 1.5 mi (7:59 / mi) | |
| shoes: Adidas Resp Tr X | ||
| it was cold and rainy. 4 warmup, 8 cooldown (as if that were necessary) | ||
| Orienteering 1:08:57 [3] *** 7.4 km (9:19 / km) +100m 8:44 / km | |
| ahr:160 22c shoes: VJ Falcon Spikes | ||
| NEOC event at great brook farm. hr was low since it seemed like most of the hard running was on trails, and the forest was often thick. some of the forest was pretty nice though. | ||
Red - Splits | ||
Friday Sep 17 | ||
| Running (road/dirt) 56:30 [3] 7.6 mi (7:25 / mi) | |
| ahr:161 max:171 shoes: Adidas Resp Tr X | ||
Thursday Sep 16 | ||
| Running 44:33 [3] 6.0 mi (7:25 / mi) | |
| ahr:159 shoes: Adidas Resp Tr X | ||
Wednesday Sep 15 | ||
| Running (terrain) 16:00 [3] 2.75 km (5:49 / km) | |
| shoes: Adidas Resp Tr X | ||
| running at prospect hill. still a little thick in places. | ||
| Running (terrain) 13:33 [4] 2.75 km (4:56 / km) | |
| shoes: Adidas Resp Tr X | ||
| Running (trail/terrain) 13:17 [3] 2.3 km (5:47 / km) | |
| shoes: Adidas Resp Tr X | ||
| cooldown | ||
Tuesday Sep 14 | ||
| Running (warmup) 14:38 [2] 2.0 mi (7:19 / mi) | |
| shoes: Adidas Resp Tr X | ||
| Running (track) 16:04 [5] 3.0 mi (5:21 / mi) | |
| shoes: Adidas Resp Tr X | ||
| forgot HRM transmitter, but 4x1200m again, with 4mins jogging rest. goal was 4:03
4:01.9 4:01.8 3:57.1* 4:03.5 *some 3-foot-tall asian kids were running with me for the last 100 of this one, so I had to burn them. they were actually pretty fast I guess. | ||
| Running (recovery) 12:00 [3] 1.2 mi (10:00 / mi) | |
| shoes: Adidas Resp Tr X | ||
| ~500m between 1200s. | ||
| Running (cooldown) 12:19 [2] 1.5 mi (8:12 / mi) | |
| shoes: Adidas Resp Tr X | ||
Sunday Sep 12 | ||
| Running (trail) 1:51:23 [3] 13.7 mi (8:07 / mi) | |
| ahr:155 max:170 shoes: Adidas Resp Tr X | ||
| running from home through vaughn hill and then 3 loops at bowers springs: 19:05,18:54,18:59. back over the top of VH (the highest point between mt wachussett and blue hills....). felt much better than 2 weeks ago; both at the end and on the hills. cooler weather may be to thank for that.
[54.07, 53.31, 3.45] | ||
Saturday Sep 11 | ||
| Running (warmup) 19:00 [2] 2.38 mi (7:59 / mi) | |
| shoes: Adidas Resp Tr X | ||
| to bolton track, plus two laps. | ||
| Running race (track) 4:56 [5] 1.0 mi (4:56 / mi) vdot: 60.3 | |
| max:188 shoes: Adidas Resp Tr X | ||
| 1 mile test. nice day (72F), but still a little too warm on the track. not quite so agonizing as 4 weeks ago, and a 16 sec improvement. seems like it took way longer to break 5 back in 10th grade, but I guess then I was doing both lower mileage and stupid workouts. if only we had attackpoint back then!
lap, split, ahr, split hr. 73.3, 1:13, 139?, 139? 75.0, 2:28, 159, 175 74.3, 3:42, 179, 188? 73.9, 4:56, 183, 180 vdot=60 | ||
| Running (cooldown) 17:00 [2] 2.13 mi (7:59 / mi) | |
| shoes: Adidas Resp Tr X | ||
| one lap and then back home | ||
Friday Sep 10 | ||
| Running 43:27 [3] 6.0 mi (7:14 / mi) | |
| ahr:158 max:168 shoes: Adidas Resp Tr X | ||
| running with mark after work. it was cooler, so it felt good to run a bit faster | ||
Thursday Sep 9 | ||
| Running (road) 45:30 [3] 6.0 mi (7:35 / mi) | |
| slept:4.0 shoes: Adidas Resp Tr X | ||
Wednesday Sep 8 | ||
| Running (warmup) 15:45 [2] 2.0 mi (7:53 / mi) | |
| ahr:153 shoes: Adidas Resp Tr X | ||
| left knee felt tight all day today, but not worse when running... | ||
| Running 16:38 [5] 3.0 mi (5:33 / mi) | |
| shoes: Adidas Resp Tr X | ||
| one of my old favorites... 4x1200m with 4min jogging rest.
4:10, 178, 123 4:11, 176, 120 4:08, 179, 123 4:09, 178, 127 | ||
| Running 2:27 [5] 0.5 mi (4:54 / mi) | |
| shoes: Adidas Resp Tr X | ||
| 2x400m, ~4mins walking rest
73, 178, 122 74, 177, 109 | ||
| Running 12:00 [3] 1.25 mi (9:36 / mi) | |
| shoes: Adidas Resp Tr X | ||
| between 1200s, jogging 500m | ||
| Running (cooldown) 8:26 [2] 0.95 mi (8:52 / mi) | |
| shoes: Adidas Resp Tr X | ||
Monday Sep 6 | ||
| Running (trail) 56:00 [2] 6.5 mi (8:36 / mi) | |
| ahr:144 shoes: Adidas Resp Tr X | ||
| running around suasco watershed map in bolton. mostly on-trail. | ||
Sunday Sep 5 | ||
| Running 39:50 [2] 4.8 mi (8:17 / mi) | |
| ahr:148 shoes: Adidas Resp Tr X | ||
Saturday Sep 4 | ||
| Running (trail) 1:22:45 [3] 10.9 mi (7:35 / mi) | |
| shoes: Adidas Resp Tr X | ||
| 5 loops around gates pond. got chased by a bat on the 4th loop...not sure what he was doing out during the middle of the day, but I had to serve him the smack-down. by the time I got around to that place again he had either gotten up or been carried off by a carnivorous chipmunk | ||
Friday Sep 3 | ||
| Running (road) 45:33 [3] 6.0 mi (7:35 / mi) | |
| shoes: Adidas Resp Tr X | ||
Thursday Sep 2 | ||
| Running 44:20 [3] 6.0 mi (7:22 / mi) | |
| ahr:153 max:168 shoes: Adidas Resp Tr X | ||
Wednesday Sep 1 | ||
| Running (morning) 27:54 [2] 3.6 mi (7:45 / mi) | |
| shoes: Adidas Resp Tr X | ||
| missed yesterday because of some party for alex's school. will have to make it up in morning runs | ||
| Running (warmup) 14:11 [3] 1.83 mi (7:45 / mi) | |
| shoes: Adidas Resp Tr X | ||
| Running (track) 17:53 [4] 3.0 mi (5:57 / mi) | |
| shoes: Adidas Resp Tr X | ||
| threshold intervals at the lexington track. faster than two weeks ago, but still felt relatively easy. it was too dark to see the watch by the last one. 3x1mi, 1 min rest
time, ahr, end hr, recovery hr 5:59, 164, 175, 130 5:58, 168, 172, 132 5:56, 169, 172, 121 | ||
| Running (cooldown) 8:54 [2] 1.12 mi (7:56 / mi) | |
| shoes: Adidas Resp Tr X | ||