Training Archive: RatlafIn the 29 days ending 2008-02-29:
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| 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 | F | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Friday Feb 29 | ||
| Bike Commute 25:00 [1] 5.0 mi (4:59 / mi) | |
Thursday Feb 28 | ||
| Bike Commute 25:00 [1] 5.0 mi (4:59 / mi) | |
| Still recovering from this past weekend so going to take it easy the rest of this week. | ||
Wednesday Feb 27 | ||
| Bike Commute 25:00 [1] 5.0 mi (4:59 / mi) | |
| Bike, Trail Run, Bike 42:02 | |
| ahr:154 max:164 shoes: Asics 2130 Silvery Blue | ||
| Colorado Running Comapy group run. Still feeling fatuiged from this past weekend. Cut my run short from the 50 minutes I was hoping to do... | ||
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
Tuesday Feb 26 | ||
| Note | |
| Posted an update to my blog:
http://my.opera.com/TuorAmandil/blog/ Maps and Pictures here: http://my.opera.com/TuorAmandil/albums/show.dml?id... | ||
| C • Photos 4 | ||
| Bike, Trail Run, Bike 45:13 | |
| ahr:161 max:170 shoes: Asics 2130 Silvery Blue | ||
| Jack Quinn's Running Club (6)
20 minutes bike to/from 25:13 run. | ||
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
Monday Feb 25 | ||
| Note | |
| (rest day) | ||
| Definitely a needed rest day.
I'll be posting detailed split analysis once these courses are up on Attackpoint. Results for the whole weekend are here! I'll also scan my maps and post an update to my blog hopefully tonight! | ||
Sunday Feb 24 | ||
| Trail Run warm up/down 15:00 [2] 1.88 mi (7:57 / mi) | |
| shoes: VJ Inegrators | ||
| Warm up and cool dwon. Wow, I'm tired. | ||
| Orienteering race 1:34:46 [5] *** 9.5 km (9:59 / km) +380m 8:19 / km | |
| ahr:167 max:181 spiked:18/20c shoes: VJ Inegrators | ||
| Tired today. Made fewer mistakes and only one big one that cost me about 3 minutes, but I just couldn't get my legs to move at any speed. I'm definitely tired from yesterday.
I also began to notice a trend in my races. I'll run the beginning of the race very well, clean and fast, then in the middle of the race I begin to make mistakes, then near the end of the race my splits get slower and slower as I get more tired, and possibly can't get back into the flow of things after the mistakes in the middle part of the run. All three races this weekend followed that exact pattern! I finished a slow-ish 7th on the day but maintained my 6th overall, and 4th for the Western States Champs! Definitely a good weekend of Orienteering. WinSplits results: here! | ||
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
Blue2 - Splits | ||
Saturday Feb 23 | ||
| Event: Western States + Intercollegiate Championships | ||
| Event: RMOC Barneløpet Ski-O & Snowshoe-O | ||
| Trail Run warm up/down 15:00 [2] 1.88 mi (7:57 / mi) | |
| Warm up and cool down for the morning race. | ||
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
| Orienteering race 1:22:18 [5] *** 10.4 km (7:55 / km) +350m 6:46 / km | |
| ahr:178 max:190 spiked:14/18c shoes: VJ Inegrators | ||
| A good run but with about 7 minutes of mistakes, most of them on one control. Another control I didn't look to the right, where the control was and turned left instead, missing it. The last two were not quite perfect spikes costing me 30-45 seconds each.
I finished well, 6th on the day! More details on my race/splits analysis when this day gets added to the Attackpoint races... WinSplits results: here! | ||
| Trail Run warm up/down 10:00 [2] 1.25 mi (7:59 / mi) | |
| shoes: VJ Inegrators | ||
| Warm up and cool down for the afternoon sprint. | ||
| Orienteering race (Sprint) 18:28 [5] *** 2.9 km (6:22 / km) +90m 5:31 / km | |
| ahr:183 max:191 spiked:13/14c shoes: VJ Inegrators | ||
| The sprint! I like sprints and did well on this one. One small mistake going up a parallel re-entrant to the right, once it started looking wrong I checked my map and immediately saw what I'd done and went right to the control, only a 15 second mistake!
Finished 7th overall! WinSplits results: here! | ||
Blue 1 - Splits | ||
Sprint - Splits | ||
Friday Feb 22 | ||
| Miscellaneous Orienteering 28:49 [2] *** 4.4 km (6:33 / km) +35m 6:18 / km | |
| spiked:12/14c shoes: Asics Trabuco (Rusty Coffee) | ||
| Training exercise in the Sonoran desert near Tuscon. The terrain was very subtle making this a great compass exercise. Ran nice and easy so as to not wear myself out for this weekend, but did keep moving all the time.
Not sure about the time on this one... I'll check it later. | ||
Thursday Feb 21 | ||
| Event: US Team training activity | ||
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
| Travel day as well... | ||
| C • Team Training Activity 2 | ||
| C • Sat Events 2 | ||
Wednesday Feb 20 | ||
| Bike Commute 25:00 [1] 5.0 mi (4:59 / mi) | |
| Bike, Trail Run, Bike tempo 39:25 | |
| ahr:165 max:179 shoes: Asics Trabuco (Rusty Coffee) | ||
| With the CRC group and ran the tempo part with Sean and Gina. Gina is the girl who was recently the collegiate national champion in the mile running a 4:30something...!!!
10:00 Bike to/from 14:09 Tempo 167 avg HR 15:16 "Normal" 164 avg HR | ||
Tuesday Feb 19 | ||
| Bike Commute 25:00 [1] 5.0 mi (4:59 / mi) | |
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
Monday Feb 18 | ||
| Note | |
| Yeeesch, travel day...
Happy Birthday Sandra!!! :-) | ||
Sunday Feb 17 | ||
| Note | |
| (rest day) | ||
Saturday Feb 16 | ||
| Event: RMOC Eldora Ski-O & Snowshoe-O | ||
| Trail Run long 1:40:22 [2] 10.03 mi (10:00 / mi) | |
| ahr:153 max:170 shoes: Asics 2130 Silvery Blue | ||
| Long run North from Ioana's house. I got to play with her Garmin 305. Very cool toy... | ||
| C • 305 7 | ||
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
| Ice Skating 45:00 [0] | |
Friday Feb 15 | ||
| Bike Commute 25:00 [1] 5.0 mi (4:59 / mi) | |
| Trail Run 40:32 [2] 5.08 mi (7:57 / mi) | |
| ahr:163 max:172 shoes: Asics 2130 Silvery Blue | ||
| North on the Front Range Trail... | ||
| C • That time is a lot faster t... 1 | ||
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
| I think I may have finally discovered the reason for my groin/gluteus tightness/annoyance. It's a habit I have of swinging my leg left and right while I'm sitting. I've stopped doing it this past week and can feel vast improvement! Hopefully soon, with continued stretching, it'll be totally gone and I can take that injury thing off. | ||
Thursday Feb 14 | ||
| Trail Run 36:13 [2] 3.66 mi (9:53 / mi) | |
| ahr:161 max:178 shoes: Asics 2130 Silvery Blue | ||
| In Garden of the Gods. Felt worlds better than yesterday!
Still going slower and slower with no apparent improvement and as a result of whatever, no speed work this week. Am I just wasting my time, money and energy here...? | ||
| C • Training build-up 2 | ||
Wednesday Feb 13 | ||
| Bike Commute 25:00 [1] 5.0 mi (4:59 / mi) | |
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
| Trail Run 55:11 [2] 6.11 mi (9:02 / mi) | |
| ahr:157 max:165 shoes: Asics Trabuco (Rusty Coffee) | ||
| Was planning on including a tempo section in this run but fatigue dictated otherwise. What I've been doing to make me this tired I've no fing clue... | ||
Tuesday Feb 12 | ||
| Bike Commute 25:00 [1] 5.0 mi (4:59 / mi) | |
| Bike, Trail Run, Bike 46:53 | |
| ahr:161 max:172 shoes: Asics Trabuco (Rusty Coffee) | ||
| Jack Quinn's Running Club. (5)
Bike To/From: 20:00, 3.93 miles. Run: 26:53, 3.13 miles. | ||
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
Monday Feb 11 | ||
| Bike Commute 25:00 [1] 5.0 mi (4:59 / mi) | |
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
| Cycling Rollers 44:17 [1] | |
| ahr:137 max:142 | ||
| Definitely Firefly to alleviate boredom... | ||
Sunday Feb 10 | ||
| Bike, Trail Run, Bike 1:14:36 | |
| ahr:154 max:179 shoes: Asics 2130 Silvery Blue | ||
| Rode to Palmer Park for a run.
Bike To: 141 avg HR, 3.02 miles, 15:31 Run: 163 avg HR, 4.72 miles, 45:50 Bike From: 138 avg HR, 3.02 miles, 13:15 | ||
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
| Bike Commute 19:39 [1] 3.93 mi (4:59 / mi) | |
Saturday Feb 9 | ||
| Telemark Skiing 5:30:00 [2] | |
| At Copper (1). I had a great day and was even confident enough on tele to do a mogul run, which I was able to ski fairly well. Progress is good! | ||
| C • tele is so fun! I get scare... 2 | ||
Friday Feb 8 | ||
| Bike Commute 25:00 [1] 5.0 mi (4:59 / mi) | |
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
| Trail Run hills 39:20 | |
| ahr:155 max:183 shoes: Asics Trabuco (Rusty Coffee) | ||
| Ran repeats on The Hill in Bear Creek. As usual I have no speed, endurance, or hill climbing power...
Intended on doing 5 repeats. Splits were: 1:57, 1:51, 1:53, 1:53 These were normally in the low 1:40s to high 1:30s. | ||
| C • ezy to get out of tune, eh.... 1 | ||
Thursday Feb 7 | ||
| Bike Commute 25:00 [1] 5.0 mi (4:59 / mi) | |
| Trail Run 28:06 [2] 3.25 mi (8:38 / mi) | |
| ahr:159 max:171 shoes: Asics 2130 Silvery Blue | ||
| Easy recovery run. | ||
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
Wednesday Feb 6 | ||
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
| Bike, Trail Run, Bike 1:10:18 | |
| ahr:165 max:178 shoes: Asics 2130 Silvery Blue | ||
| Wednesday evening group run. Slow as ever...
10:00 bike to/from the run. 1:00:18 run 7 miles 8:36/mile at 165 avg HR. | ||
| C • 10 min to your trail run? y... 2 | ||
Tuesday Feb 5 | ||
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
| Cycling Rollers 42:52 [1] | |
| ahr:140 max:151 | ||
| Fighting boredom seems to depend on the TV show/movie I watch. Today I watched Firefly and it was much better... | ||
| C • I believe there is an alter... 1 | ||
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
| Note | |
| Did an interesting thing tonight. Went to my local Caucus to vote for the next candidate! This was cool!
Apparently last time, 4 years ago, three people showed up for the caucus. This year there were 51!!! and that's only in my precinct. Of the other four precincts who were supposed to meet in the tiny cafeteria of the school directly behind my house, two of the precincts had to find different rooms because there wasn't enough space...! OK, here's how it worked in Colorado. We raised our hands for our candidate and based on that vote the seven delegates our precinct was awarded were divided up. Then, and here's the cool part in my opinion, we chose the delegates who will cast our vote for our candidate from the people in the room. Normal everyday people with a direct say in the process. That was definitely new to me. There was also a level of energy in the room, an excitement, that definitely said to everyone there that what we were all participating in was important and that we were a part of something bigger. Isn't that what we're supposed to feel anyway. Tonight that was definitely the case... | ||
Monday Feb 4 | ||
| Bike Commute 25:00 [1] 5.0 mi (4:59 / mi) | |
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
Sunday Feb 3 | ||
| Snowboarding 5:45:00 [2] | |
| At A-Basin again!!! | ||
| C • did you use your xmass pres... 2 | ||
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
Saturday Feb 2 | ||
| Cycling Rollers 43:16 [1] | |
| ahr:135 max:145 | ||
| Incredibly boring, even with a movie playing, I don't know how some of you can stand to do 90 plus minute bike trainer workouts... | ||
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
Friday Feb 1 | ||
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
| Trail Run intervals 44:40 | |
| ahr:165 max:191 shoes: Asics Trabuco (Rusty Coffee) | ||
| Ran three sets of 10 x 15 seconds on/off with 3 minutes rest. I like these intervals too. They start out deceptively easy but by the end you're seriously working!
Warm Up: 158 avg Set 1: 169 avg Rest: 165 avg Set 2: 172 avg Rest: 168 avg Set 3: 174 avg Cool Down: 165 avg. | ||
| Strength and Stretching - BW (Stretching) 5:00 [0] | |