Training Log Archive: hkleafIn the 7 days ending Oct 15, 2006:
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Sunday Oct 15, 2006 #
Running warm up/down (Grass) 5:09 [2] 0.6 mi (8:35 / mi)
shoes: Silva O' Spikes (Rubber)
Stretching warm up/down 2:30 [1]
Orienteering race (Club Meet) 48:03 [3] *** 5.02 km (9:34 / km) +120m 8:33 / km
spiked:13/18c shoes: Silva O' Spikes (Rubber)
Green course: 3.6km, 18c, 120m (1:5000, 2.5m)
Course setter: Mike Minium
Official results with pictures to come.
~60F and overcast, a decent day to be out in the woods. I got a late start, so I offered to pick up some controls afterwards. I didn't start out very well, taking a while to "get into" the map. The bad part was not realizing it was a 1:5000 map, which cost me in several controls. (I should make a habit to read the map scale right at the start everytime.) Generally, I was going slow enough today that I was able to stay in contact with the map the whole time except at #11. I had a bad plan (looking for broken fence) and no attack point. As I was trying to bail out to the road, I got tangled up in the medium green and hit my head several times on the low branches. Result: what should've been a >1' leg took 5'+!!! After that, I ran even more cautiously and didn't have a problem. It was a fun and challenging course.
splits | leg comments
Orienteering (Control pickup) 43:17 [3] *** 5.01 km (8:38 / km) +100m 7:51 / km
spiked:18/20c shoes: Silva O' Spikes (Rubber)
This was nice as it afforded me a chance to revisit some of the controls I had trouble with earlier. It was a bit like a map memory exercise as I rerun some of the legs. I noticed that I was able to pick out more features from the run this time. A byproduct of familiarity with the terrain perhaps? I also tried a couple different route choices (like 3-2, 7-8, 15-16), in order to compare with the ones I did earlier on the course. Overall, it was good to have spent more time on the map.
Note
Saturday Oct 14, 2006 #
Note
Really thought about running the 10k race as a tester for Thanksgiving, but legs weren't up to the task this morning when I woke up, so decided I shouldn't spend money to run 10k when I can do it on my own for free.
Running warm up/down (Road) 10:27 [1] 1.12 mi (9:20 / mi)
shoes: Asics Gel Landreth II
Speed/Track intervals (Track) 13:20 [3] 3.2 km (4:10 / km)
shoes: Asics Gel Landreth II
Legs are sore to begin with as a result of track Thursday and soccer Friday. So I didn't need this workout for myself. I took it easy and helped pace Sean the whole time.
We did 8x400m at the Princeton track. Splits (w/ rest) are as follow:
1:47.90 (1:02.16)
1:43.12 (1:17.72)
1:45.68 (1:19.63)
1:43.88 (2:42.81)
1:41.76 (1:22.10)
1:38.83 (1:31.42)
1:33.67 (1:34.70)
1:25.52 (4:06.48)
Running warm up/down (Road) 15:07 [1] 1.67 mi (9:03 / mi)
shoes: Asics Gel Landreth II
Stretching warm up/down 8:00 [1]
Swimming (Indoor Pool) 36:59 [3] 1.6 km (23:07 / km)
The workout was roughly like this:
10x100m freestyle on 2:00 (15s rest)
10x50m freestyle on 1:00 (15s rest)
plus 50m breaststroke after each set
Most of the time I didn't need the full 2' or 1' but I still feel very slow moving through the water.
p.s. the pool here at the Y seems longer than the one I usually go to, but I'm sure it's the standard 25m length. Which means my regular pool could be shorter? I'll have to measure to find out!
Running warm up/down (Mixed Grass/Dirt) 24:00 [1] 2.4 mi (10:00 / mi)
shoes: Adidas Absolion TRX FG David B
Total time was probably around 3hrs. I'm just logging the warmup runs I did before each game (it was freezing). All the other intermitten 5s sprints around the bases or chasing down balls weren't really long enough to count as training, but they sure did add to my tiredness.
Friday Oct 13, 2006 #
Soccer (Indoor League) 20:00 [5]
shoes: Adidas Absolion TRX FG David B
Stretching warm up/down 5:00 [1]
Strength (Free Weights) 20:00 [3]
Thursday Oct 12, 2006 #
Running warm up/down (Track) 18:16 [2] 2.0 mi (9:08 / mi)
shoes: Asics Gel Cumulus VII
8.52.58 – 4 laps warm up
2.27.75 – 1 lap recovery
2.15.56 – 1 lap recovery
4.40.53 – 2 lap recovery/cool down
Speed/Track intervals 13:58 [4] 4.08 km (3:25 / km)
shoes: Asics Gel Cumulus VII
A small turnout at the UC track tonight, just Joe, Stefan, and myself. The rest are either tapering for marathons or battling sickness.
So it was a short, simple session:
Mile warm up, 10 strides, 8x160m, recovery lap, 8 strides, 8x200m, recovery lap, 4x300m, recovery lap, cool down. (I skipped the strides after the 200s and added the 300s by myself, as I was feeling good and wanted to get some more work in.)
Splits for 160s (40m rest)
31.80 (23.68)
31.17 (22.30)
34.06 (21.35)
33.83 (23.90)
32.81 (20.59)
33.95 (21.11)
33.14 (22.03)
32.09 -
Target should be ~32s, but I had a hard time nailing down that consistent pace for such short distance.
Splits for 200s (50m rest)
41.63 (35.55)
42.21 (34.13)
40.68 (30.83)
40.97 (34.15)
41.52 (32.80)
40.37 (32.54)
44.84 (30.11)
40.28 (39.15)
Better consistency, but would like to get times down closer to 40s. The 7th one was super slow before I attempted to talk while running the 200m.
Splits for 300s (64m rest)
61.39 (*64.69) *extra 100m jogging
60.47 (47.29)
59.00 (51.58)
61.60 -
I guess the cold really affected my feel for pacing, as there's still >2.5s variation among splits.
Speed/Track intervals (Strides) 10:45 [3] 2.16 km (4:59 / km)
shoes: Asics Gel Cumulus VII
5.49.77 – 10x100m strides
4.55.18 – 8x100m strides
Running (Track (in-between)) 9:48 [1] 0.97 km (10:06 / km)
shoes: Asics Gel Cumulus VII
Stretching warm up/down 13:00 [1]
Wednesday Oct 11, 2006 #
X-Training (Elliptical) 40:15 [2] 5.65 mi (7:07 / mi)
max:161 slept:6.0 weight:56.8kg
Would've done more but was in a hurry to meet friends for a sushi dinner.
Strength (Calisthenics) 29:50 [2]
Tuesday Oct 10, 2006 #
Running tempo (Mixed Bike Trail/Grass) 25:53 [2] 3.5 mi (7:24 / mi)
shoes: Asics Gel Cumulus VII
Running tempo (Mixed Bike Trail/Grass) 23:00 [3] 3.5 mi (6:34 / mi)
shoes: Asics Gel Cumulus VII
The first mile was pretty relaxed (8:03) as I chatted with Meredith and Joe. It was a good warm up pace I thought. Then over the next couple I gradually picked up my pace and caught up with the lead pack at 22' or so, just before the turnaround. Ryan and I ran together for the second half, maintaining a good tempo-pace. Our last mile was run in 6:30.
Stretching warm up/down 12:00 [1]
Monday Oct 9, 2006 #
Cycling (Stationary) 45:00 [2] 12.61 mi (16.8 mph)
weight:57.2kg
Cycling warm up/down (Stationary) 6:00 [1] 1.5 mi (15.0 mph)