Training Log Archive: DorisIn the 7 days ending Feb 3, 2018:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
|
|
| |||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||
Saturday Feb 3, 2018 #
Running 30:00 [3] 1.75 mi (17:09 / mi)
(injured) shoes: Saucony Swerve (Orange)
@ Rockville swim
treadmill
30 minutes at 15-17 min pace. Checking out the hamstring. How bad is it? I can't tell. For sure sore, but not painful. 20 min into this slow, slow run, I might even say it was warmed up enough to almost feel like nothing. Walking on flat surface, I feel almost nothing. Walking uphill and pivoting in/out of the car or bending down brings out the soreness.
treadmill
30 minutes at 15-17 min pace. Checking out the hamstring. How bad is it? I can't tell. For sure sore, but not painful. 20 min into this slow, slow run, I might even say it was warmed up enough to almost feel like nothing. Walking on flat surface, I feel almost nothing. Walking uphill and pivoting in/out of the car or bending down brings out the soreness.
Friday Feb 2, 2018 #
Swimming 50:00 [3]
(injured)
@ Rockville swim
50 min swim, freestyle. pyramid intervals down 8 , 7, 6, 5, 4, 3, 2, 1 laps. 10 min warmup/cooldown. Swimming is so foreign to me - felt nice though.
50 min swim, freestyle. pyramid intervals down 8 , 7, 6, 5, 4, 3, 2, 1 laps. 10 min warmup/cooldown. Swimming is so foreign to me - felt nice though.
Thursday Feb 1, 2018 #
Strength 1:00:00 [3]
(injured)
@ Rockville swim
regular strength, skipped kettlebell swings b/c of the hamstring.
regular strength, skipped kettlebell swings b/c of the hamstring.
Wednesday Jan 31, 2018 #
Running 1:00:00 [3] 4.0 mi (15:00 / mi)
(injured) shoes: Asics Gel Hyperspeed 6
@ MC track
w/o - 8x400 @ 100 sec
I strained/pulled my hamstring on the quarter workout. argh! shit. I did feel some tightness in it after the long run, but obvs, I thought it wasn't important as I mentally listed it after the foot & the back. It was cold & slightly breezy but sunny on the track yesterday, I felt it a little tight at the beginning, but after I warmed up a bit it was fine. 95 / 100 / 102 / 101 / 102 / 102 - first 2 to find the pace & warm up and then I started working on each successive rep - focusing, taking it out faster than I wanted, kicking harder, kicking from further from the finish line, etc. - I know the times don't reflect any of this effort - to try to re-remember how much I can do. The 6th one was particularly satisfying - strong 300, good aggressive kick last 100, not quite sure I'd be able to keep the kick going, etc.. But then on the 7th rep, as I started, I realized that I had screwed up my hamstring, not too badly as I did finish it in 109 & thought about doing the same for the 8th, but I ended up cutting it. Spent the evening with a heating pad, it's achy this morning..
w/o - 8x400 @ 100 sec
I strained/pulled my hamstring on the quarter workout. argh! shit. I did feel some tightness in it after the long run, but obvs, I thought it wasn't important as I mentally listed it after the foot & the back. It was cold & slightly breezy but sunny on the track yesterday, I felt it a little tight at the beginning, but after I warmed up a bit it was fine. 95 / 100 / 102 / 101 / 102 / 102 - first 2 to find the pace & warm up and then I started working on each successive rep - focusing, taking it out faster than I wanted, kicking harder, kicking from further from the finish line, etc. - I know the times don't reflect any of this effort - to try to re-remember how much I can do. The 6th one was particularly satisfying - strong 300, good aggressive kick last 100, not quite sure I'd be able to keep the kick going, etc.. But then on the 7th rep, as I started, I realized that I had screwed up my hamstring, not too badly as I did finish it in 109 & thought about doing the same for the 8th, but I ended up cutting it. Spent the evening with a heating pad, it's achy this morning..
Tuesday Jan 30, 2018 #
Strength 1:00:00 [3]
@ Rockville swim
regular strength.
regular strength.
Monday Jan 29, 2018 #
Running 1:10:00 [3] 7.0 mi (10:00 / mi)
shoes: Saucony Swerve (Orange)
@ C&O
workout 6 @ 8:45
uhh, couldn't pull myself together! ack.
9:51 / 8:47 / 0.83 mile @ 8:38 stopped / 8:55 / 8:48 / jogged home, did 4-5 strides at the end.
workout 6 @ 8:45
uhh, couldn't pull myself together! ack.
9:51 / 8:47 / 0.83 mile @ 8:38 stopped / 8:55 / 8:48 / jogged home, did 4-5 strides at the end.
Note
P's note:
do strength tomorrow and thurs. wed do the 400s--8x400 at 100 seconds. fri off. easy 4 sat. 7 at 9 min, though easy for the first mile. feel better--and focus!
do strength tomorrow and thurs. wed do the 400s--8x400 at 100 seconds. fri off. easy 4 sat. 7 at 9 min, though easy for the first mile. feel better--and focus!
Sunday Jan 28, 2018 #
Event: QOC Fountainhead West
Orienteering 2:08:00 [3] 3.88 mi (32:59 / mi)
shoes: inov-8 X-Claw 275
@ Fountainhead.
Good to be outside even though it was raining. Didn't run in the morning (ack!), didn't run this course either - feeling lazy, but grateful to be outside in the woods for a good chunk of time. Haven't had the chance to go orienteering in a few months, mainly because of scheduling conflicts. If I miss too many weeks in a row, I feel like I'm starting over again, relearning how to read a map & how to make the compass feel good in my hand. I got lost on the way to the first control (as usual), but the rest of the time I felt like I could start to "see" the contours. Easier to do in the beginning of the course when I'm less tired. Caught up with Florence on the last 2 controls and we chatted our way to the finish.
Good to be outside even though it was raining. Didn't run in the morning (ack!), didn't run this course either - feeling lazy, but grateful to be outside in the woods for a good chunk of time. Haven't had the chance to go orienteering in a few months, mainly because of scheduling conflicts. If I miss too many weeks in a row, I feel like I'm starting over again, relearning how to read a map & how to make the compass feel good in my hand. I got lost on the way to the first control (as usual), but the rest of the time I felt like I could start to "see" the contours. Easier to do in the beginning of the course when I'm less tired. Caught up with Florence on the last 2 controls and we chatted our way to the finish.