Thursday Jan 31 |
 | Note | |
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| rest day. it was sortof sleeting slushing or snowing most of the time. skinfold tests done this afternoon at chest/abdomen/thigh 5/7/16mm -> ~7.6% (+/- 3%) body fat |
Wednesday Jan 30 |
| Running 54:06 [2] 6.75 mi (8:01 / mi) | |
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| AM: cold, rainy, and my foot hurts again (afterwards). ahr:153 |
| X-Training (elliptical) 12:00 [2] | |
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| PM: half-assed warmup |
| Strength 30:00 [2] | |
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| half assed workout |
Tuesday Jan 29 |
| Running (grass loops) 42:00 [2] 8.4 km (5:00 / km) | |
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| running on the grass before/after intervals. it was around 65 degrees outside today, I was warm in a t-shirt even after dark. ahr:150 |
| Running (intervals) 7:13 [5] 1.5 mi (4:48 / mi) | |
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| 3x(400m + 2x200m) fast-ish intervals on the grass with long rest (walking back). measured the distances beforehand from an aerial photo...I don't plan to do a lot of track-intervals this season.
74,34,35
77,33,35
75,35,35
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Monday Jan 28 |
| Note | |
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| where are the rankings? who knows. check out the ghetto preview. obviously not complete but then it only took 20 minutes to prepare... expect to be pushed down in rank and points by those hot shots who didn't enter their splits |
| X-Training (elliptical) 15:00 [2] | |
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| Running (treadmill) 16:20 [2] 2.0 mi (8:09 / mi) | |
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| a little bit on the treadmill with various inclines (thr:154) my arch/heel seems to be responding very well to the ice treatment, without a reduction in mileage. it actually felt pretty normal today. 18 weeks until world cup. I had planned to start some easy speedwork and bump up my miles this week. I think I will delay the mileage increase until next week though. |
| Strength 30:00 [3] | |
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Sunday Jan 27 |
| Running (trail) 2:08:11 [3] 14.3 mi (8:57 / mi) | |
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| long run in the fells with karen, abi, and matthias. my knee and foot were hurting a little for the first half hour, but then I felt perfect. dragging the last half hour...nap time. ahr:162 |
Saturday Jan 26 |
| Running (+strides) 41:17 [3] 8.34 km (4:57 / km) | |
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| grass loops. |
Friday Jan 25 |
| Running 34:40 [3] 4.3 mi (8:04 / mi) | |
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| [rhr:44] running on the river in the dark. arch felt a bit wierd but not bad. skipped the strides on account of that. |
| Bike 20:00 [3] | |
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| ahr:137. I put the bike on "keep my HR at:140" mode. it mostly worked. |
| Strength 20:00 [2] | |
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| I signed up to get my body fat measured (caliper tests) next thursday. I've never had it done, so I don't really know what % value to expect. |
Thursday Jan 24 |
| Note | |
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| a scheduled rest day. I've been icing my foot and I got some arch supporting insoles. feels ok today, not sure what helps the most (probably all 3). I think part of the problem was also caused by sitting strangely at my desk. |
Wednesday Jan 23 |
| Running (+strides) 1:02:00 [2] 7.3 mi (8:30 / mi) | |
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| running around franklin park and a little bit of the arboretum. my left arch has been bothering me off and on the last few weeks, but I haven't done anything about it. I probably should. |
| X-Training (elliptical) 5:00 [2] | |
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| PM: warmup. arch hurting again...icing it now |
| Strength 22:00 [2] | |
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Tuesday Jan 22 |
| Running (+strides) 50:45 [2] 6.75 mi (7:30 / mi) | |
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| relatively warm and sunny today. running on the river in shorts. ahr:147 |
| Note | |
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| S is for shafted. this swedish junior should have been selected for their Ski-JWOC team, but they forgot to put him on the list. now that the mistake has been realized, he still can't go since they would have to unselect someone else. |
Monday Jan 21 |
| Bike 5:00 [3] | |
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| I got a free personal training session at BSC with some dude named pierre. started with a "fit test" on one of the stationary bikes. (I had asked him if they did VO2Max testing..) I guess this was their canned predictive equivalent (session hr-max:153). anyway it told me "54" proprietary units. |
| Strength 30:00 [3] | |
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| the rest of the session |
| Running (treadmill) 36:00 [3] 4.6 mi (7:49 / mi) | |
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| PM: pretty boring but it was icy outside. |
Sunday Jan 20 |
| Running (trail) 1:49:22 [3] 11.0 mi (9:57 / mi) | |
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| long run in the fells (shown with altitude profile). lots of new snow overnight, though I was running in ATV tracks a lot of the time (those guys must have been everywhere) ahr:160 |
Saturday Jan 19 |
| Orienteering (roughly) 52:37 [3] *** 6.3 km (8:21 / km) | |
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| 5k+165m. UNO pulpit rock meet, in ankle deep snow. it was a usgs topo with stone walls and trails added (sortof like a sprint rogaine). the map was very sketchy in places, but if nothing else, it was some practice aiming off and dealing with uncertainty. and it was nice running in the terrain. it would be a good place to make a real map. I got messed up twice where the contours were really bad, so I had to peek at the compass (in my pocket) to make sure I was going the right way. |
Friday Jan 18 |
| Orienteering 30:00 [3] *** 3.5 km (8:34 / km) | |
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| Running 30:00 [2] 3.5 mi (8:34 / mi) | |
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| took eric to the pine banks map-in-progress. we ran some possible legs of the park-o series course I'm planning, to check the runnability/readability. definately left a few things off the map, but it couldn't have been too bad since eric didn't get lost. I'm guessing we were orienteering about half the time. then we just ran around some more. |
| X-Training (elliptical) 15:00 [2] | |
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| warmup on the kind with arm poles. easier to get HR up. |
| Strength 28:00 [2] | |
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Thursday Jan 17 |
| Note | |
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| I was going to do some mapping this morning but it was snowing. a rest day planned anyways. |
Wednesday Jan 16 |
| Running (+strides) 53:00 [3] 7.0 mi (7:33 / mi) | |
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| morning run on the river. ahr:156 |
| X-Training (elliptical) 10:00 [2] | |
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| joined boston sports clubs this week. on my way there when I ran into eric bone (wearing his attackpoint shirt) and terry on the street.
just an easy warmup on the elliptical machine before lifting. |
| Strength 25:00 [2] | |
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Tuesday Jan 15 |
| Running (trail) 53:04 [2] 5.9 mi (8:59 / mi) | |
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| from oak grove to two forest blocks north of boojum and back. 1-3 inches of snow on the trails here. ahr:151 |
Monday Jan 14 |
| Running (+strides) 35:20 [2] 7.07 km (5:00 / km) | |
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| grass loops. ahr:155 |
| Strength 10:00 [3] | |
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| just legs. gym too crowded |
Sunday Jan 13 |
| Running (long) 1:14:38 [3] 9.55 mi (7:48 / mi) | |
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| raining/snowing/drizzling horizontally along the river this morning, almost got blown backwards or sideways into the water a few times. ankle deep slush puddles everywhere (must find my neoprene socks;) the knee was all good today, probably was just tight from friday when I moved up the weight a bit. ahr:158 |
Saturday Jan 12 |
| Running (+strides) 45:30 [3] 9.75 km (4:40 / km) | |
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| I was going to run in the woods somewhere but I was lazy so instead just did grass loops. my knee was hurting sometimes, maybe it's a little tight from lifting yesterday. ahr:160 |
Friday Jan 11 |
| Running (+strides) 50:30 [2] 9.93 km (5:05 / km) | |
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| grass loops. not as muddy as I expected. all the snow is melted once again. ahr:151 |
| Strength 20:00 [3] | |
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| I ate some vegetables today, mom would be so proud |
Thursday Jan 10 |
| Orienteering (rough) 1:12:00 [3] *** 7.5 mi (9:36 / mi) | |
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| some ghett-o/street-o practice in and around the town of melrose with a usgs printout while scoping some potential terrain for mapping. so did I find anything? yeah maybe, there's little pockets of nice forest all around here. ahr:162 feeling much (all) better today |
Wednesday Jan 9 |
| Note | |
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| woke up last night with stomach problems and not feeling great today either. maybe it was something sketchy that came from the chinese-food-trucks along with yesterday's lunch. |
| Note | |
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| for the past few days I've been thinking a lot about last year and the upcoming spring season. I'm trying to make a good plan towards some quantifiable goals (below).
[excerpted from plan-in-progress]
Primary Goal Events
---
World Cup June 1-9
6/1 Event 1 Short Qualification
6/2 Event 1 Short Finals A&B
6/3 Event 2 classic
6/8 Event 4 3-man relay
6/9 Event 5 mass-start 3-loop individual motala
General Goals for all WC races
technique: < 1 min error / 15 controls
speed: 125% winning time
place: 25-30th percentile (e.g. beat 25-30%)
Secondary Goal Events
---
5/18 US short champs
Goal: medal
other
---
4/13, 4/27 US WREs? or intercollegiates?
goal: ?
---------
btw, old maps of the belgian terrain are now on the web site. the nordic dudes will have less of an advantage here. |
Tuesday Jan 8 |
| Running (+strides) 35:35 [2] 6.78 km (5:15 / km) | |
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| snowy/icy sidewalks sent me back to the grass loops tonight. 5 100m-strides just before heading home. ahr:148 |
Monday Jan 7 |
| Running 50:11 [2] 9.71 km (5:10 / km) | |
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| grass loops. it was snowing/raining, but not so cold. ahr:152 |
| Strength 15:00 [3] | |
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Sunday Jan 6 |
| Running (+strides) 53:53 [2] 6.75 mi (7:59 / mi) | |
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| relatively warm (47) today. on the river, forcing myself to take it easy. the result was quite relaxing. ahr:152 |
| Note | |
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| bought my tickets for "spring break" in scandinavia, 3/12->3/25. I say that in quotes because my official spring break is 3/25-3/31 hehehe. |
Saturday Jan 5 |
| Running 31:00 [2] 3.44 mi (9:00 / mi) | |
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| running around on the trails after a few hours of mapping |
Friday Jan 4 |
| Running 42:10 [3] 8.88 km (4:45 / km) | |
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| grass loops. my throat has been feeling gross, but not sick otherwise. almost felt quick today (wearing fewer layers) |
| Strength 12:00 [3] | |
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| weight room closed today. ub&abs |
Thursday Jan 3 |
| Note | |
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| the track from yesterday's mapping expedition. notice how well the track and marked points (features of intrest) line up with the photo. no, you can't see the map! |
| Running 51:49 [3] 6.85 mi (7:33 / mi) | |
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| along the frozen river. unfortunately that meant the ground was mostly frozen too. I didn't feel very relaxed or efficient while running. that probably has to do with the fact that I haven't done any speedwork for 8 weeks. I'll start some strides next week anyway. ahr:166 |
Wednesday Jan 2 |
| Note | |
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| 90 mins and 4 miles of mapping this morning at pine banks. |
| Running 45:00 [3] 8.7 km (5:10 / km) | |
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| grass loops while wearing lots of clothes. now I remember why I always run slower in the winter... ahr:158 |
| Strength 23:00 [3] | |
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| at mit |
