Training Archive: eboneIn the 7 days ending 2007-10-07:
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| M | T | W | H | F | S | S | |||||||||||
Sunday Oct 7 | ||
| Running - Trail / Grass warm up/down 8:10 [23] 0.84 mi (9:45 / mi) +115m 4:15 / km | |
| ahr:146 max:161 slept:9.6 shoes: VJ Twister (US size 10.5) - 2 | ||
| A moderately hard run to the start as a warm up for the middle distance race of the Western Canadian Orienteering Championships. My legs felt fatigued, which may have had something to do with the massive climb to the start, but after yesterday's lackluster sprint run, I think I have some training fatigue. | ||
| Orienteering race (middle distance) 37:43 [34]*** 5.2 km (7:15 / km) +230m 5:56 / km | |
| ahr:162 max:172 19c shoes: VJ Twister (US size 10.5) - 2 | ||
| WCOC middle distance race. My legs felt somewhat tired from the start, but they didn't get worse until close to the end of the course, and I pushed myself fairly hard and had a pretty clean run, relative to my usual middle distance performance. I was 4th, 3 seconds behind Thomas Nipen, 37 seconds behind Patrick Goeres, and 1:51 behind Mike Smith. | ||
| Running - Road / Track warm up/down (dirt road) 11:43 [12] 1.21 mi (9:39 / mi) +45m 5:23 / km | |
| ahr:124 | ||
| Warm down jog after orienteering, the first part with Brent Langbakk. I overstretched some muscles or tendons in the arch of my right foot while I was jogging uphill. It hurt for a while then felt better later in the day.
The left side of my ribcage continues to hurt when I breathe deeply (i.e. while running--or lie on it, sit up or use my arm). | ||
Saturday Oct 6 | ||
| Event: Western Canadian Orienteering Championships | ||
| Running - Road / Track warm up/down (road) 9:54 [2] 1.29 mi (7:40 / mi) +60m 4:10 / km | |
| ahr:137 max:154 shoes: Brooks Trance 5 - 1 | ||
| Warm-up run before sprint orienteering at TRU campus. | ||
| Orienteering race (sprint) 15:41 [34]*** 2.5 km (6:16 / km) +65m 5:33 / km | |
| ahr:161 max:170 17c shoes: VJ Twister (US size 10.5) - 2 | ||
| Ran Western Canadian Orienteering Champs sprint race at Thompson Rivers University campus in Kamloops, BC. I had an okay run but made a few mistakes. My legs felt tired more or less from the start. | ||
| Running - Trail / Grass warm up/down (mostly grass) 10:50 [12] 1.14 mi (9:29 / mi) +20m 5:36 / km | |
| ahr:126 max:137 shoes: Brooks Trance 5 - 1 | ||
| Very easy warm-down jog around the TRU campus. | ||
Friday Oct 5 | ||
| Orienteering (middle-ish) 30:10 [2]*** 4.12 km (7:19 / km) +12m 7:13 / km | |
| ahr:137 max:152 18c slept:6.4 shoes: Brooks Trance 5 - 1 | ||
| A run around Magnuson in the last light of dusk. I ran to a bunch of control locations from a score-O. It was increasingly tough to read the map as darkness fell, and for the last few controls, it was more of an imagination and visualization exercise. Still, it seemed worthwhile. My legs felt pretty good, and I ran at sprint race pace for one of the longer legs (logged separately), just to get all the pistons firing as a warm-up for the weekend's racing.
My cold seems to be dwindling or entirely gone, but I still have residual congestion. | ||
| Orienteering 1:20 [4]*** 0.38 km (3:31 / km) | |
| ahr:152 max:164 1c shoes: Brooks Trance 5 - 1 | ||
| Fast running on one leg of my practice course. | ||
Thursday Oct 4 | ||
| Note | |
| slept:9.2 | ||
| Running - Road / Track (road) 1:09:00 [2] 8.9 mi (7:45 / mi) +185m 4:32 / km | |
| ahr:139 max:157 shoes: Brooks Cascadia (lime green!) | ||
| Ran around the neighborhood and for a few laps around the track at Nathan Hale HS. My hamstring hurt a bit for most of the run, right in the middle of my leg, not at the knee joint. When I ran on the track, I was going between 6:40 and 7:30 pace, which felt quite comfortable, with my HR as high as the low 150s. My legs felt fine today and not sore. | ||
| Note | |
| My cold seems to be tapering off in the evening, at least the symptoms are. | ||
Wednesday Oct 3 | ||
| Note | |
| slept:7.0 | ||
| My cold doesn't feel too bad today (although my injured rib hurts from coughing), so I think I'll go ahead and do some intervals today--not too many, though, since I'm sick and have a big weekend of racing. I was thinking that I should run from work and repeat my workout from Ravenna Park, but if I run from home to the NHHS track, then I can shower afterward. And the all-weather track won't be muddy...or hilly.
We're having blustery weather, which I enjoy. Maybe I can think of a way to do some work outside today. | ||
| Running - Road / Track warm up/down 34:06 [12] 4.1 mi (8:18 / mi) +75m 4:53 / km | |
| ahr:143 max:159 shoes: Brooks Trance 5 - 1 | ||
| 17:06 warm-up to NH track and around for a lap or two, including about a minute of form drills (logged separately), 3 x 1:30 walking/jogging recoveries between intervals, and 13:30 warm-down home. | ||
| Calisthenics / Dance warm up/down (form drills) 1:00 [5] 0.12 mi (8:20 / mi) | |
| shoes: Nike Zoom Waffle - Husky color | ||
| 4 x ~15 sec. form drills: butt kicks, high knees, bounding, skip bounding. | ||
| Running - Road / Track intervals (track) 7:36 [4] 1.49 mi (5:05 / mi) +0m 3:10 / km | |
| ahr:163 max:176 shoes: Nike Zoom Waffle - Husky color | ||
| 4 x 600m with 1:30 walk/jog rest in between. Not only my left hamstring, but also my left knee, hurt some today. It bothered me during the first rep but didn't seem to get generally worse, so I decided to continue the workout. Even though my pace felt easy at the start, I tired quickly during these intervals, and it felt like I was pushing to keep the pace up. On the last one I decided not to look at my watch and to make an effort not to push myself, and that slowed me down a few seconds relative to the other reps.
I was curious about my stride length and frequency while running intervals, so I counted my paces on my third 600m rep: 185, which means about 98 strides per minute and only a 1.62 meter stride length, which seems really short. Times and avg/max HRs: 1:52.7 160/172 1:52.5 164/175 1:53.4 165/176 1:56.9 161/172 | ||
Tuesday Oct 2 | ||
| Running - Road / Track (road) 37:51 [2] 5.08 mi (7:27 / mi) +40m 4:31 / km | |
| ahr:139 max:150 slept:6.3 (sick) shoes: Brooks Trance 5 - 1 | ||
| After sitting at my desk eating junk food and feeling my feet and ankles swollen from the long sedentary day, I pried myself away for a late night run before heading home. It wasn't raining when I looked out the window, but it was by the time I started. As usual, my left hamstring hurt just walking around before I started, and it complained for the first few minutes of the run. But after I'd been going for a while, my legs felt reasonably good.
My cold was again in a somewhat runny stage today, although it's not a very runny cold, as colds go. The run was good for getting stuff moving out of my lungs. I headed out the BGT to 40th Ave and back for a loop down the main park road, along the promenade, and back over the kite hill and across the soccer fields. | ||
Monday Oct 1 | ||
| Note | |
| slept:8.6 (sick) (rest day) | ||
| Planned off day. My cold entered a runny phase in the evening. | ||