Training Archive: kenIn the 31 days ending 2005-03-31:
| [csv] | ||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||
| T | 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 | |||||||||||||||||||||||||||
Wednesday Mar 30 | ||
| Running 44:45 [2] 6.0 mi (7:27 / mi) +200m 4:12 / km | |
| ahr:155 shoes: Adidas Resp Tr X red | ||
| nice day | ||
Tuesday Mar 29 | ||
| Running warm up/down (road/trail) 38:20 [3] 4.6 mi (8:20 / mi) | |
| ahr:157 weight:161lbs shoes: Adidas Resp Tr X red | ||
| running to and from the lexington track, which is now free of snow. upper 40s and drizzling. I'd like to thank tylenol cold daytime for making today's workout possible. | ||
| Running intervals (track) 11:52 [5] 2.25 mi (5:17 / mi) | |
| ahr:174 max:183 shoes: Adidas Resp Tr X red | ||
| 3x1200m, 3:20 rest. felt pretty good, probably because I just had a day off, and because I've been taking it easy.
3:59 3:58 3:54 | ||
| Running (track) 6:45 [2] 0.75 mi (9:00 / mi) | |
| shoes: Adidas Resp Tr X red | ||
| jogging a lap after each 1200. | ||
Sunday Mar 27 | ||
| Running (trail/terrain) 42:30 [3] 5.0 mi (8:30 / mi) | |
| running around mt pisgah in berlin. pretty nice runnability, although the countours are a bit boring.
got the catchingfeatures update, and played a few competitions. I officially suck. | ||
Saturday Mar 26 | ||
| Running warm up/down 13:00 [2] 1.2 mi (10:50 / mi) | |
| rhr:45 slept:6.0 shoes: VJ Falcon Spikes | ||
| still feeling slightly crappy today, although it didn't noticeably bother me while running. also, I should sleep more. | ||
| Orienteering race (sprint-o) 15:36 [4] *** 3.1 km (5:02 / km) +42m 4:43 / km | |
| ahr:177 spiked:10/11c shoes: VJ Falcon Spikes | ||
| WCOC sprint A. lost some time on #10 when I turned my brain off after a few easy legs. joe b was right there to snag the win. oops. | ||
| C • Distance 2 | ||
| Orienteering race (sprint-o) 20:40 [4] *** 3.5 km (5:54 / km) +105m 5:08 / km | |
| ahr:175 spiked:13/14c shoes: VJ Falcon Spikes | ||
| sprint b. a small mistake on #6. these were fun courses..worth the drive down, even if I did triple my missed-control-count for the year. (128/131) maybe I should practice "orienteering" | ||
| C • spiking controls 3 | ||
| Running (trail) 21:37 [2] ** 3.2 km (6:45 / km) +60m 6:11 / km | |
| ahr:153 shoes: VJ Falcon Spikes | ||
| running a trail loop with greg b after the sprints. | ||
Course "A" - Splits | ||
Course "B" - Splits | ||
Friday Mar 25 | ||
| Running 43:36 [3] 6.0 mi (7:16 / mi) | |
| ahr:159 shoes: Adidas Resp Tr X red | ||
Thursday Mar 24 | ||
| Running 45:23 [2] 6.0 mi (7:33 / mi) | |
| ahr:156 slept:7.0 shoes: Adidas Resp Tr X red | ||
Wednesday Mar 23 | ||
| Running 48:28 [3] 6.5 mi (7:27 / mi) | |
| ahr:154 shoes: Adidas Resp Tr X red | ||
| felt pretty good last night, so I may be healthy again. the back of my throat hurt a little this morning, but I'm hoping it was just dry or something. this was an easy run. a short version of the mill st-cranberry hill loop. I discovered another nearby track in the process, but it's a crappy surface (like a road) | ||
Tuesday Mar 22 | ||
| Note | |
| (sick) | ||
| boring! | ||
Monday Mar 21 | ||
| Running (road) 33:10 [2] 4.1 mi (8:06 / mi) | |
| ahr:142 (sick) shoes: Adidas Resp Tr X red | ||
| still not feeling great today, but the easy run was no problem. | ||
Sunday Mar 20 | ||
| Note | |
| slept:8.0 (sick) | ||
| no worse today, and I'm kindof enjoying the time off. probably tomorrow I'll be back in business. | ||
Saturday Mar 19 | ||
| Note | |
| slept:7.0 weight:161lbs (sick) | ||
| inevitably, I'm a little sick today. doesn't feel too serious though...that pre-fever headache thing. | ||
Friday Mar 18 | ||
| Running 1:05:15 [2] 8.1 mi (8:02 / mi) | |
| slept:8.5 shoes: NB 906 | ||
| out and back on prospect hill rd. not super-excited about starting this run around 9pm, considering I was in bed by then yesterday! turned out to be moderately pleasant with a bright moon. the way out was mostly a long gradual climb, which I didn't take especially hard. (34:05, 31:10) | ||
Thursday Mar 17 | ||
| Running (trail) 1:08:25 [2] 8.0 mi (8:33 / mi) +200m 4:56 / km | |
| ahr:152 slept:7.5 shoes: NB 906 | ||
| late afternoon run on snowmobile trails in harvard. since it was like 45F, snow conditions were soft and difficult at times, but less so in the forest parts, and it was already getting firmer around sunset as I was coming back. I'm sure it's a highway first thing in the morning. | ||
Wednesday Mar 16 | ||
| Running warm up/down 29:38 [2] 4.0 mi (7:24 / mi) | |
| slept:7.0 shoes: Adidas Resp Tr X red | ||
| got my tickets for ohio, I guess I have to go now. in other news, a bunch of people at work are sick, hopefully I won't catch anything. (I haven't been sick yet this winter, unless you count the friday at telemark) | ||
| Running intervals (road) 35:02 [4] 6.0 mi (5:50 / mi) +50m 3:32 / km | |
| shoes: Adidas Resp Tr X red | ||
| 3x2mi on mill st. 2mins rest. not feeling especially high-energy today, but it was warm enough to wear shorts, so that helped.
11:35 (547, 548) 11:40 (549, 551) 11:47 (555, 552) | ||
Tuesday Mar 15 | ||
| Running (road) 57:56 [2] 7.4 mi (7:49 / mi) +250m 4:24 / km | |
| slept:5.0 weight:160lbs shoes: NB 906 | ||
Sunday Mar 13 | ||
| Running (road) 1:44:38 [2] 13.2 mi (7:56 / mi) | |
| shoes: Adidas Resp Tr X red | ||
Saturday Mar 12 | ||
| Running 40:22 [3] 5.0 mi (8:04 / mi) +100m 4:43 / km | |
| shoes: NB 906 | ||
| so we got another foot of snow today. too bad I'm healthy enough (i.e. not broken) to be doing running training, otherwise I would be doing way more skiing. I was planning hill repeats today, and I probably could have still done that with snow on the roads, but I wasn't really in the mood. | ||
| Running intervals (road) 20:00 [5] 3.3 mi (6:03 / mi) +150m 3:18 / km | |
| ahr:172 max:175 shoes: NB 906 | ||
| 5x (4mins hard, 4 mins easy), with the easy time counted above. in many cases the hard bits included some steep hills. kind of like my favorite workout (1200m intervals) without going around in circles. felt hard, but I don't think the pace was especially fast because of the snow and hills. hr wasn't that high either, mostly 172-174. I guess usually I take the recoveries even easier, which lets me go harder on the intervals. the soft snow did make it nicer going down the hills. | ||
Friday Mar 11 | ||
| Running (road/trail) 1:00:30 [2] 8.0 mi (7:33 / mi) +150m 4:26 / km | |
| shoes: NB 906 | ||
| easy run at lunch. I forgot my hat, but luckily it wasn't too cold. the middle two miles was on a snowy trail. | ||
Thursday Mar 10 | ||
| Running (trail) 1:09:12 [3] 8.0 mi (8:38 / mi) +200m 4:59 / km | |
| ahr:159 | ||
| snowmobile trails, without snowmobile tracks. it was a mostly frozen layer covered by 0-12 inches of drifting fluffy stuff. (the average was probably 2in). | ||
Wednesday Mar 9 | ||
| Running warm up/down (road) 30:15 [2] 4.0 mi (7:33 / mi) +100m 4:22 / km | |
| slept:8.0 shoes: NB 906 | ||
| very windy and cold! | ||
| Running intervals 36:32 [4] 6.0 mi (6:05 / mi) +50m 3:41 / km | |
| ahr:171 max:175 shoes: NB 906 | ||
| 3x2mi, with 2min rest on mill st. there was a lot of snow and slush on the road, and at first I was frustrated by the slipperyness, but then I changed my focus from pace to keeping HR around the same as it was last time (173). the pace is obviously slower--but not by too much--than last time.
12:09 (6:09,6:00) 12:12 (6:11,6:01) 12:11 (6:09,6:02) | ||
Tuesday Mar 8 | ||
| Running 55:30 [2] 7.05 mi (7:51 / mi) +100m 4:41 / km | |
| slept:8.5 shoes: NB 906 | ||
| a very easy run at lunchtime, hoping to loosen up. still sore in the upper body--that was a lot of high-intensity stuff last week.
it was raining most of the time, but not too cold. of course 90 minutes later it was below freezing and snowing huge flakes. not sure if it would have been nicer to run during that or not! | ||
| Note | |
| yeah daddy-o | ||
Sunday Mar 6 | ||
| Orienteering 1:25:00 [3] *** 11 km (7:44 / km) +380m 6:35 / km | |
| spiked:12/12c slept:8.0 shoes: VJ Falcon Spikes | ||
| route choice training exercise at nolde. did 3 loops at 21-22 mins, and I've included some jogging from the finish-download-start each time. I measured my average loop distance to actually be 3.4-3.7km. it was pretty slow because of the snow, and because we were taking it easy for the trail run later. it was pretty interesting, because the fastest routes weren't the ones I expected, maybe because the snow/green made the trails a better choice than they might usually be.
1. trail to the right- 30s faster 2. staying high - 20s faster 3. left without shortcuts - 10s faster 4. around to the right - 10s faster (left slowest!) | ||
| Running warm up/down 12:00 [2] 1.5 mi (7:59 / mi) | |
| shoes: NB 906 | ||
| Running race (trail) 12:46 [5] 3.3 km (3:52 / km) +220m 2:54 / km | |
| shoes: VJ Falcon Spikes | ||
| snowy trail race / test. a mile up, a mile back down, and then like 100m up another hill to the finish. started off with jon and chuck, but let them do the work getting up the hill. chuck was dropping off of jon during the last bit of uphill, so I passed him as soon as we turned around (it didn't make sense to get out of the track going up). jon and I put some distance on him, and then I passed jon about halfway down. at least the snow softened the descent a little. I was dreading the final uphill sprint, so I was glad to see that jon wasn't right behind me at the bottom. splits: 737, 445, 24
just made 50 (50.01) miles this week. was afraid I would end up short because of the weekend stuff. thanks DVOA, definitely worth the trip! | ||
Saturday Mar 5 | ||
| Event: 3 Sprints (Sat) and Middle Dst/Route Choice Team Training (Sun) | ||
| Running warm up/down 45:00 [3] 5.0 mi (9:00 / mi) | |
| norristown sprints. did a lot of warming up and down, I treated it like a track meet. | ||
| Orienteering race (sprint) 14:09 [5] *** 3.55 km (3:59 / km) +21m 3:52 / km | |
| spiked:13/13c shoes: NB 906 | ||
| course 1. uh oh, guess who's been doing more running this winter...
these are actual distances traveled (measured in ocad) | ||
| Orienteering race (sprint) 15:11 [5] *** 3.76 km (4:02 / km) +39m 3:50 / km | |
| spiked:13/13c shoes: NB 906 | ||
| course 2. I measured my route (around to the right) on the long one to be 150m (12%) longer than sergei's, although he was only 19s (6%) faster. I thought the uphill through the forest part might be slow, but that was obviously still the best choice. taking my exit more diagonally would have made it only about 10m shorter. | ||
| Orienteering race (sprint) 15:30 [5] *** 3.91 km (3:58 / km) +32m 3:49 / km | |
| spiked:12/12c shoes: NB 906 | ||
| course 3. didn't feel especially fast for any of these, although I guess I just started speedwork last week. I'm sure the mileage helps for repeated efforts though. | ||
Curly (1) - Splits | ||
Larry (2) - Splits | ||
Moe (3) - Splits | ||
Friday Mar 4 | ||
| Running (road) 32:00 [2] 4.2 mi (7:37 / mi) | |
| shoes: NB 906 | ||
| was debating between 0/4/6. heading to dvoa for the triple tomorrow. | ||
Thursday Mar 3 | ||
| Running (road) 56:49 [3] 8.0 mi (7:06 / mi) +150m 4:10 / km | |
| ahr:162 slept:7.0 shoes: NB 906 | ||
| lunchtime run | ||
Wednesday Mar 2 | ||
| Running warm up/down (road) 37:50 [2] 4.3 mi (8:47 / mi) +70m 5:12 / km | |
| slept:7.5 shoes: Adidas Resp Tr X red | ||
| running to/from still river depot rd for some night-time hill work. this is a smoother hill than scott rd, and there's zero traffic (well actually the cops showed up just as I was leaving--on their regular patrol I assume) nice view of the lights of mt wachusset and leominster. I wear these shoes deliberately for hills because the heels are higher. | ||
| Running hills (road) 11:17 [5] 3.3 km (3:25 / km) +285m 2:23 / km | |
| shoes: Adidas Resp Tr X red | ||
| 10x ~340m @~8% incline.
time, endhr, recoveryhr: 68, 167, 97 66, 171, 114 63, 159, 116 65, 171, 116 72, 169, 129 71, 167, 118 68, 168, 118 71, 169, 113 71, 169, 108 72, 168 despite a bathroom break halfway through, I was still feeling pretty "crappy" for the second half and on the way home. | ||
| Running 23:00 [2] 3.3 km (6:58 / km) | |
| shoes: Adidas Resp Tr X red | ||
| back down the hill each time. took 3mins total rest between intervals. | ||
Tuesday Mar 1 | ||
| Running (road) 54:22 [2] 7.05 mi (7:43 / mi) | |
| slept:6.0 weight:162lbs shoes: NB 906 | ||
