Training Log Archive: hkleafIn the 7 days ending Sep 15, 2008:
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Monday Sep 15, 2008 #
Spinning intervals 50:00 [3] **
shoes: Forte CR310
At UAF, warm up for 16', then 4x4' on 3' off, and cool down for the rest. Brought a Hickory Run map (USTT-middle) along for reading. Sweated buckets...
Swimming (Indoor) 19:31 [2] 1.0 km (19:31 / km)
First time in the pool since Fundy.
500 free warm up
600 w/ pull buoy
Total = 1100yds.
500 free warm up
600 w/ pull buoy
Total = 1100yds.
Stretching warm up/down 10:00 [0]
Sunday Sep 14, 2008 #
Note
Mid-Autumn Festival
The remnants of Ike swept through the area today, bringing along tropical storm level winds with hurrican level gusts. Many trees are downed, power outages, property damages, fires, and even fatalities. I heeded the high wind warning and cancelled my plan to do some training at Hueston Woods. Lucky for me I didn't go, but very sad for the two motorcyclists who were killed by a fallen tree in the park.
The remnants of Ike swept through the area today, bringing along tropical storm level winds with hurrican level gusts. Many trees are downed, power outages, property damages, fires, and even fatalities. I heeded the high wind warning and cancelled my plan to do some training at Hueston Woods. Lucky for me I didn't go, but very sad for the two motorcyclists who were killed by a fallen tree in the park.
Running (Road) 48:07 [2] 6.07 mi (7:56 / mi) +130m 7:26 / mi
ahr:134 max:150 shoes: Brooks Glycerin 4
67F, cloudy, some wind - Late night jaunt under the full moon after the wind storm swept past. I wanted to get the legs moving a bit, and also to check on the damages around the neighborhood. Other than some downed trees, things looked to be in good shape.
Stretching warm up/down 10:00 [0]
Saturday Sep 13, 2008 #
Note
ICO NOD - Southwestway Park, Orchard School
OLOU NOD - Bernheim Forest
OLOU NOD - Bernheim Forest
Running long (Mixed Road/Grass) 1:51:00 [2] 14.12 mi (7:52 / mi) +249m 7:27 / mi
ahr:135 max:176 shoes: Adidas Supernova Cushion 6
73F, partly cloudy, humid - Fall training group run from the Spot. I paced at 8:00/mi again. Water/gu stops were spaced out a lot more evenly than last week, so I didn't have any trouble with fatigue or dehydration. Many others, however, had a tough time out there today.
Stretching warm up/down 5:00 [0]
Orienteering race (C-Meet) 1:17:43 [3] *** 6.65 km (11:41 / km) +332m 9:21 / km
ahr:177 max:191 spiked:14/17c shoes: Icebug MR BUGrip
OLOU NOD Event - Jefferson Memorial Forest (Horine Section), Louisville, Kentucky.
Red Course: 5.9km, 200m, 17c. (1:10000, 5m)
Course Setter: Dan Mattingly
Hi 80s, sunny, humid
After refueling with a quick breakfast, I hurried down to make the start window at OLOU's event. I was late, but Dan was nice enough to let me go out anyway. This park is steep - I was reminded of it on the drive in. Since I had already done a longish run in the morning, the plan is to take it easy and try to minimize mistakes. I ran whenever I was on trails or in open woods, but the steep slopes really slowed me down. Even side-hilling was tough. There were a couple of hesitations when I was on loose contact, and one bad route choice. Otherwise, things went smoothly.
At one point during the run, I hated the course because of all the ups and downs. After finishing and having some time to clear my head, I thought it was fine. Some of the legs were set up to make me choose between shorter distance w/ steep climb or longer distance along trail. My only complaint was the water control running dry when I got there. As a result, I think my body was overheated. Some numbness/tingling sensation developed around my hands and face shortly after I finished. Luckily, they went away after I doused myself with some cool water from the spigot.
Red Course: 5.9km, 200m, 17c. (1:10000, 5m)
Course Setter: Dan Mattingly
Hi 80s, sunny, humid
After refueling with a quick breakfast, I hurried down to make the start window at OLOU's event. I was late, but Dan was nice enough to let me go out anyway. This park is steep - I was reminded of it on the drive in. Since I had already done a longish run in the morning, the plan is to take it easy and try to minimize mistakes. I ran whenever I was on trails or in open woods, but the steep slopes really slowed me down. Even side-hilling was tough. There were a couple of hesitations when I was on loose contact, and one bad route choice. Otherwise, things went smoothly.
At one point during the run, I hated the course because of all the ups and downs. After finishing and having some time to clear my head, I thought it was fine. Some of the legs were set up to make me choose between shorter distance w/ steep climb or longer distance along trail. My only complaint was the water control running dry when I got there. As a result, I think my body was overheated. Some numbness/tingling sensation developed around my hands and face shortly after I finished. Luckily, they went away after I doused myself with some cool water from the spigot.
Running warm up/down (Trail) 3:00 [2] 0.6 km (5:00 / km)
shoes: Icebug MR BUGrip
Brisk warm up run from the car to start/registration.
Orienteering 45:38 [1] *** 3.36 km (13:35 / km) +150m 11:06 / km
ahr:125 max:156 shoes: Icebug MR BUGrip
After yet another rest and refueling, I headed over to Cherokee Park to spend more time on a map. This might have worked better if 1) I had set a couple short courses to run, and 2) I had the energy to actually run them. Instead, it was more a map walk/jog, control-picking in stretches. The vegetation mapping seems incomplete (it was much greener than indicated, but then it's also summer), and the point features like dot knolls and depression are all really small/shallow. Not the most productive session, but still better than nothing.
Friday Sep 12, 2008 #
Note
CAOC B-Meet?
Note
(rest day)
Rest day in anticipation of a long day tomorrow, or just an excuse to be lazy!
Thursday Sep 11, 2008 #
Running (Grass) 35:49 [2] 3.62 mi (9:54 / mi)
ahr:160 max:191 shoes: Asics Gel-DS Trainer 13
85F, overcast, humid - Track workout with JFT group @ Withrow, except we were prohibited from the track due to ongoing HS soccer games. So I suggested we move over to the adjacent grass soccer/baseball field and run laps there. Each lap was ~1/3mi according to FR305. I decided to do 10 laps w/ 60-70s rest inbetween. After 2 laps, Jonathan, whom I've never met before jumped in to run with me. Our paces were very close, so it was good to have him along for extra motivation.
1.51mi 12:23.05 -- 125/137 (warm up)
1.35mi 12:07.85 -- 158/189 (cool down)
0.76mi 11:18.01 -- 176/191 (recoveries)
1.51mi 12:23.05 -- 125/137 (warm up)
1.35mi 12:07.85 -- 158/189 (cool down)
0.76mi 11:18.01 -- 176/191 (recoveries)
Speed/Track intervals (Strides) 6:23 [3] 1.5 km (4:15 / km)
ahr:157 max:171 shoes: Asics Gel-DS Trainer 13
10x strides from end to end. It took ~40 paces on average vs. the usual ~30 paces for the track straightaways.
Speed/Track intervals (Grass) 17:38 [5] 3.31 mi (5:20 / mi) +34m 5:10 / mi
ahr:176 max:191 shoes: Asics Gel-DS Trainer 13
10x grass field (~0.33mi each), w/ 60-70s rest:
1:40.83 -- 164/181 (68.30 -- 172/182)
1:45.83 -- 175/185 (66.22 -- 174/186)
1:45.53 -- 174/186 (67.33 -- 175/186)
1:46.91 -- 177/186 (66.53 -- 176/186)
1:46.58 -- 177/188 (66.87 -- 175/187)
1:47.17 -- 178/187 (67.98 -- 174/187)
1:45.20 -- 178/190 (68.21 -- 178/189)
1:46.51 -- 179/188 (68.81 -- 178/188)
1:46.52 -- 180/191 (68.78 -- 179/191)
1:47.24 -- 181/190 (68.98 -- 176/189)
The first one was obviously way too fast, so I dialed it down and was happy with the relative consistency of the remaining laps. The recoveries started out as a light jog, but eventually devolved into walking pace. The HR may not have shown it, but I was working quite hard to keep the pace in the last few reps. Craig and Heather actually did another set of 5x half laps after this, but I was done. So I just cooled down with Jonathan.
1:40.83 -- 164/181 (68.30 -- 172/182)
1:45.83 -- 175/185 (66.22 -- 174/186)
1:45.53 -- 174/186 (67.33 -- 175/186)
1:46.91 -- 177/186 (66.53 -- 176/186)
1:46.58 -- 177/188 (66.87 -- 175/187)
1:47.17 -- 178/187 (67.98 -- 174/187)
1:45.20 -- 178/190 (68.21 -- 178/189)
1:46.51 -- 179/188 (68.81 -- 178/188)
1:46.52 -- 180/191 (68.78 -- 179/191)
1:47.24 -- 181/190 (68.98 -- 176/189)
The first one was obviously way too fast, so I dialed it down and was happy with the relative consistency of the remaining laps. The recoveries started out as a light jog, but eventually devolved into walking pace. The HR may not have shown it, but I was working quite hard to keep the pace in the last few reps. Craig and Heather actually did another set of 5x half laps after this, but I was done. So I just cooled down with Jonathan.
Stretching warm up/down 10:00 [0]
Wednesday Sep 10, 2008 #
Cycling (Stationary) 1:02:00 [2] ** 24.3 mi (23.5 mph)
Levels 10-13, Alpine Pass, 645c. while reading some NY maps.
Stretching warm up/down 10:00 [0]
Tuesday Sep 9, 2008 #
Running (Road) 1:12:24 [2] 9.56 mi (7:34 / mi)
shoes: Brooks Glycerin 4
75F, partly cloudy - Fall training group run from the Levee. We jogged over to Longworth Hall for some road intervals. I led the 7:00/mi group, doing the ~1mi loop 5 times, with about 2:00 rest inbetween. Since it wasn't a real interval workout for me, I won't bother to separate the entry.
2.16mi 18:44.21 (warm up)
1.02mi 7:02.07 (6:53/mi)
1.05mi 7:07.99 (6:48/mi)
1.05mi 7:10.23 (6:49/mi)
1.05mi 7:11.23 (6:50/mi)
1.05mi 7:12.65 (6:50/mi)
2.18mi 17:55.22 (cool down)
2.16mi 18:44.21 (warm up)
1.02mi 7:02.07 (6:53/mi)
1.05mi 7:07.99 (6:48/mi)
1.05mi 7:10.23 (6:49/mi)
1.05mi 7:11.23 (6:50/mi)
1.05mi 7:12.65 (6:50/mi)
2.18mi 17:55.22 (cool down)