Sunday Feb 29 |
 | Orienteering 1:02:32 [3] 8 km (7:49 / km) | |
| |
| orienteering at blue hills, the full csu posse out for once (eight of us, my goodness: Ken, Mikkel, Viktoria, Brendan, Dan, Lori, Hillary and myself). starting at the Trailside Museum parking lot, a loop out east to the road, south to the Houghton's Pond area, west as far as my favorite rockface 2/3 of the way up Big Blue, then back almost to Houghton's. |
| Running 18:55 [3] 2.4 mi (7:53 / mi) | |
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| trail run back over the northeast hill on West, then down along the northern border of the map back to the parking lot. |
Saturday Feb 28 |
| Running 1:53:03 [3] 14.3 mi (7:54 / mi) | |
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| home - Harvard T (3:38); Davis - terrain loop - Skyline - back. Spring has arrived, at least temporarily - there were only a few very short segments of trail where ice was more of a worry than mud. My nice newish shoes will not recover... Bad footing meant a slow skyline time (60:49). But felt good (not surprisingly after a day's rest, and good to be out on this trail again). 54F, thin cloud.
Of course, it being only February, we are no doubt due for at least one serious snow storm yet (North Carolina, for example, is not exactly north of here and managed a foot and a half this week). |
Thursday Feb 26 |
| Strength & Conditioning 50:00 [2] | |
| |
| 3*10 l/b. used the sled: 320; 115; 25 (10/10/8); 35; 90; 110. |
| Strength & Conditioning 1:06:39 [3] 9.37 mi (7:06 / mi) | |
| |
| to z-center; 4.17 + 3.0 miles on treadmill; home. watching democratic presidential candidate debates, dum de dum. |
Wednesday Feb 25 |
| Running 20:00 [4] 3.33 mi (6:00 / mi) | |
| |
| a quick T session, left training a bit late unfortunately. (was going to be I). |
| Running 12:40 [3] 1.4 mi (9:02 / mi) | |
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| warmup/home. |
Monday Feb 23 |
| Strength & Conditioning 52:00 [2] | |
| |
| 3*10 l/b: 230/250/250; 180; 40; 80; 65. a little low on blood sugar (not entirely surprisingly for 10pm). |
Sunday Feb 22 |
| Orienteering 39:36 [3] 5 km (7:55 / km) +156m 6:51 / km | |
| ahr:156 max:171 spiked:16/19c |
| Running around Mt Misery, with Ken, Mikkel, Lori and Brendan. Trails unduly icy, particularly in borrowed, spikeless shoes (thanks Mikkel) but woods not bad (clear on southern slopes, about 2-3" wet snow elsewhere). A little slow checking the locations of some controls without the flags (the map is a little strange in places). |
| Orienteering 33:34 [3] 5 km (6:43 / km) +156m 5:48 / km | |
| ahr:159 max:172 spiked:19/19c |
| rerun of the same course. obviously easier when you know where the controls are. |
Saturday Feb 21 |
| Running 31:30 [2] 4.2 mi (7:30 / mi) | |
| ahr:150 |
| to z-center; from z-center; 15 minutes/2.1 miles/8.4/2.0 warmup. watching the newmac women's swimming again. |
| Running (T) 20:00 [4] 3.33 mi (6:00 / mi) | |
| ahr:174 max:179 |
| T session: 10.0/2.0 for 20 minutes. |
Friday Feb 20 |
| Running 52:15 [3] 7.2 mi (7:16 / mi) | |
| |
| to/from z-center and 8.4/2.0 5.0 miles. watching the women's swimming. |
| Strength & Conditioning 44:00 [2] | |
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| u/b 2*10. sq 230 (smith); cr 115/120 (good technique); 25; 35; 80; 100/110. |
Thursday Feb 19 |
| Running 1:40:00 [3] 14.2 mi (7:03 / mi) | |
| ahr:160 max:167 |
| Watertown and then the loop through the streets to Cheesecake Brook. 39F, mostly sunny; good for running (not as cold as last Thursday). |
Monday Feb 16 |
| Strength & Conditioning 40:00 [2] | |
| |
| l/b 2*12. feeling very good today. 255/370 (on machine, not good technique-wise)/50(17) 40(3)/80/70. plus some ankle balancing exercises on dynadisc. |
| Running 46:10 [3] 6.3 mi (7:19 / mi) | |
| |
| to z center (8:15); 4.0 on treadmill at 8.4/2.0(ave); home plus epsilon. felt very good; was going to run more but decided two sessions tomorrow more sensible. |
Sunday Feb 15 |
| Orienteering 1:04:00 [2] 6 km (10:40 / km) | |
| ahr:151 max:172 spiked:18/23c slept:7.3 |
| Training at Breakheart with Kenny (running together, alternating leading on a course we made up just before). Breakheart is really quite nice in the winter. About half the forest is snowless, the other half mostly only an inch or two. 16F, sunny. |
Saturday Feb 14 |
| Intervals (I) 29:10 [5] 5.25 mi (5:33 / mi) | |
| ahr:175 max:186 |
| 7 * 0.75 miles at 10.8 / 2.0, z center. felt ok, of course the last few were a bit of a struggle. right knee left rear tendon has a slight twinge, which I suspect is due to slightly decreased flexibility in the calf. well, increased inflexibility. need to watch. |
| Running 32:30 [2] 4.25 mi (7:38 / mi) | |
| |
| I intervals with 3:30 + treadmill adjustment time in between. also includes run to (8:17) and from (8:40) the z. I think the firemen out the back having their smoke on green st are starting to recognize me... |
| Note | |
| |
| grrrr... wrote a very long comment about season 2003 which just got eaten.
suffice it to add:
41 competitive starts (of which 35 serious); plus 14 other days of training on a map.
Best 5 events:
1. GLOF
2. US team trials, Harriman.
3. US long/short, Winona.
4. Our very own CSU Pawtuckaway meet.
5 (tied): DVOA and WCOC A meets (great meets, slightly patchy course setting).
My best 5 races:
1. Dec 29: 5 days day 3. 1st.
2. 2nd short race at Winona.
3. WCOC day 1.
4. Pawtuckaway classic race.
5. DVOA day 2.
Worst 5:
1. US champs day 1.
2. Christmas 5 days day 2.
3. Christmas 5 days day 4.
4. A representative GLOF race, such as the middle (day 2).
5. US team trials day 1 (short).
Common thread: loss of map contact due to running too fast and not concentrating, particularly on entering vague sections where a bit more compass would not hurt at all. |
Friday Feb 13 |
| Running 52:00 [3] 7.1 mi (7:19 / mi) | |
| ahr:157 |
| to z-center; 5 on the treadmill; home. 39F, still. |
| Strength & Conditioning 10:00 [1] | |
| |
| the warm-up sets. |
Thursday Feb 12 |
| Running 2:01:23 [3] 16.95 mi (7:09 / mi) | |
| ahr:160 max:170 |
| home - Watertown - Bridge St - Cheesecake Brook (via the roads: the bankside path is having a boardwalk built) - BU Bridge - home. 35F, sunny. |
Wednesday Feb 11 |
| Strength & Conditioning 52:00 [2] | |
| |
| 3*12 u/b; 225, 115, 25 (inc), 35, 80, 100. bit tired towards the end. |
Monday Feb 9 |
| Strength & Conditioning 53:00 [2] | |
| |
| 3*12 l/b. 230/250/250; 80/85/80; 70; 40; 70 (3*11). again, out of blood sugar by the end; need a better training schedule than this. |
Sunday Feb 8 |
| Running 31:30 [2] 4.34 mi (7:16 / mi) | |
| ahr:157 slept:7.0 |
| 25F, still a little icy. shorts, jacket, hat and gloves. fell once. wimped out of a long run (will go later in the week, tomorrow if there's time, when it's warmer) for an I session. this is the distance in between the intervals (8.0, 0) and to/from z-center. |
| Intervals 34:08 [4] 5.56 mi (6:08 / mi) | |
| |
| 7 * 1250m treadmill @ 9.8, 2.0. felt fine (although was going to do 8 but thought it was safer to back off a little with a lack of intervals recently). yesterday's indian food still playing havoc with my digestion.
note: due to a miscalculation the speed here was substantially too low for the intended session. more like a lot of very short T sessions put together. |
| Note | |
| |
| so i'm back on attackpoint. looking back at the nz training (not all added yet), i see my base is better than i had thought - and the orienteering results were mixed but some were really quite good (1st and 4th on two days in Australia, can't sneeze at beating Grant Bluett ever) and 2nd and 4th on two days in NZ, can't complain about being beaten only by Carsten Jorgensen... (some other results not so good, my biggest mistake in AUS in some time on day 2, and Naseby's thick forest was a little beyond me at the beginning in NZ.) But the base is good, and although the second half of January was a little odd, there is no excuse at this stage. |
Saturday Feb 7 |
| Running 36:30 [3] 4.95 mi (7:22 / mi) | |
| |
| 1.1 to/from z-center plus 2.75 on the treadmill (cut short by closing). |
| Strength & Conditioning 53:00 [2] | |
| |
| 3*10 u/b. sq 180/200/200 (on cable machine), 115, 25, 90, 100, 35. felt not bad, need to be careful with squat technique. |
Friday Feb 6 |
| Running 1:09:00 [3] 10.0 mi (6:53 / mi) | |
| ahr:160 max:180 |
| 10 boring miles on the z-center treadmill (treacherous footing outside, freezing rain). 9 miles at 8.4-8.5 averaging 2.0; 1 at 10.0 / 2.0 (hence the higher heart rate). |
Thursday Feb 5 |
| Strength & Conditioning 52:00 [2] | |
| |
| an odd session - very strong to start with (old time weights, 230/250/250 and 80/85/85, then quite weak: the 70 wch, 40 ibp and 60 bbor were tough, then i started to feel faint. low blood sugar, i think - orange juice and an energy bar seemed to fix it. but first time for a while i've taken the bus home from the gym... |
Wednesday Feb 4 |
| Running 40:00 [3] 5.9 mi (6:47 / mi) | |
| ahr:163 max:174 |
| this is my guess at the home - Arsenal - Western Ave - footbridge - home loop distance. didn't feel wonderful, presumably the unaccustomed 11am timeslot is to blame. mostly sunny, 42F. positively tropical. |
Monday Feb 2 |
| Running 56:00 [3] 7.7 mi (7:16 / mi) | |
| |
| no memory of this session, though the timing (9:35pm) and the split for the run home ensures that it was a z-center treadmill run. let me deem it to have been run at 8.4mph averagin 2.0 as it probably was. |
Sunday Feb 1 |
| Running 37:04 [3] 5.33 mi (6:56 / mi) | |
| ahr:160 max:174 |
| Arsenal loop. 29F, sunny and still. In a bit of a hurry to get to the afternoon BSO concert. |
| Strength & Conditioning 50:00 [2] | |
| |
| 2*10 l/b. lowish weights. |
| Running 32:00 [3] 5.1 mi (6:16 / mi) | |
| |
| treadmill watching the super bowl. |