Training Archive: feetIn the 7 days ending 2002-11-10:
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| M | T | W | H | F | S | S | ||||||||||
Sunday Nov 10 | ||
| Orienteering 1:43:10 [3] 13.06 km (7:54 / km) +590m 6:27 / km | |
| spiked:24/26c | ||
| Blue Hills Traverse; a lot physically easier than last year, with more trail running and less time through the scrub, hence the faster k rate. All on my ownsome after control 2 (to be fair, saw Audun coming down the hill into 3 behind me), and a nice training run it was too.
The new map is only a marginal improvement over the old one, certainly not worth what NEOC paid for it, unfortunately. Updating from the OCAD of the old version rather than redoing the base map seems to have been the problem. | ||
Traverse - Splits | ||
Saturday Nov 9 | ||
| Running 58:10 [3] 9.06 mi (6:24 / mi) | |
| ahr:168 max:174 | ||
| Fresh Pond, all roads (still being careful with the ankle). Ran the race course in reverse: 2 laps, 15:45 + 16:06. Felt great; first really nice-feeling run for a while. | ||
Friday Nov 8 | ||
| Strength & Conditioning 55:00 [2] | |
| 3*10 l/b; very unsteady on l ankle in slsq. (185 195 195); 230 250 250; 70 70 60, 70 70 70, 65 65 65. | ||
Thursday Nov 7 | ||
| Running 40:00 [4] 6.38 mi (6:16 / mi) | |
| ahr:171 max:176 | ||
| on treadmill for the sake of ankle. i clearly need some speed work... this pace (and slightly higher paces) was/were much more comfortable in the summer. | ||
| Cross Training 25:00 [3] | |
| ahr:164 max:167 | ||
| the usual; 421cal + run home. | ||
Wednesday Nov 6 | ||
| Strength & Conditioning 50:00 [2] | |
| l/b 3*10 | ||
| Cross Training 35:00 [3] | |
| ahr:163 max:171 | ||
| 673 cal + run home. | ||
Tuesday Nov 5 | ||
| Running 1:05:51 [3] 9.75 mi (6:45 / mi) | |
| ahr:164 max:170 | ||
| Watertown. Ankle in brace, which slowed me down amazingly.
28:28 + 29:36 = 59:04 between bridges. | ||
Monday Nov 4 | ||
| Strength & Conditioning 50:00 [2] | |
| adjusted 3*10 u/b: lp (not slp) 360 410 410, sq 230 250 250, mp 25 bx 35 sbbp 40 bp 45 | ||
| Cross Training 33:00 [3] | |
| ahr:162 max:168 | ||
| elliptical 673cal; easy on the ankle. | ||
| Note | |
| The fact that my training diary had slipped since I went to Edinburgh two weeks ago is a bit indicative of my training at the moment. I didn't deserve the result I got on the weekend, though 2nd is always disappointing, but I was definitely struggling more than I would like physically and am starting to feel that the base is going. Time to reverse this and start the upward pyramids again. There are 13 weeks before the end of January which is time for 3 proper pyramids. Tentative aims for the next year:
Navigator Cup in GA, Jan 18-19 ** Marathon in GA: Feb 1 * Spring Cup: Mar 28-30, only if not running the following... ** Boston: April 14 SVO A meet: April 26-27 * CNYO (Long/Short Champs): May 3-4 * Team Trials, 'open champs', CSU champs (maybe): May 24-26. ** Jukola: June 14-15 ** Russia: second half of June * Lithuania (Takas) (first week in July?) Boulder Dash, NH/MA: Aug 9-11 ** US Champs, CA: Sep 13-14 other possibilities: April 19-21: JK (Henley) week of July 5-11: Fin5, Sorlandsgaloppen, 5 jours de France, July 20-25: O-ringen July 27 - August 2: Scottish 6 days. Further in the future: Apr 9-12 2004: Easter, Queensland (+ short champs?) July 2004: APOC in Kazakhstan? August 2004: WUOC, Plzen, CZE | ||