Training Archive: j-manIn the 7 days ending 2007-09-22:
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| S | M | T | W | H | F | S | ||||||||||
Saturday Sep 22 | ||
| Event: Sprint Series Final & US Relay Champs | ||
| Run warm up/down 15:00 [2] | |
| shoes: Jalas | ||
| Because we spent 1:15 trying to cross the GW, I didn't do a lot of warmup or warmdown--this is probably it. | ||
| Orienteering race 14:42 [4]**** 2.1 km (7:00 / km) +50m 6:15 / km | |
| shoes: Jalas | ||
| SS Finals race #1.
Took this one aggressively, but to my detriment. Got stung by a bee at 1 which caused some acceleration. Hit the ground hard leaving 2 and had to gather myself. Lost probably 2 minutes all told--3 x 30 and change here and there. | ||
| C • Bee sting 5 | ||
| Orienteering race 14:17 [4]*** 2.2 km (6:30 / km) +50m 5:50 / km | |
| shoes: Jalas | ||
| SS Finals course 2.
A different flavor race. Felt more like normal orienteering. Thought I was running as hard as the first one, but honestly probably slacked a bit. I also thought I orienteered more cleanly, but in retrospect, not so sure. About 1:30 in errors. | ||
| Orienteering race 16:49 | |
| shoes: Jalas | ||
| SS Finals Course 3.
Decided to run this one easy as agreed with Greg. Also, thought Vadim was going to run easy--but they both apparently were racing. I enjoyed myself with a mixed effort race. Very clean and very controlled. Much better orienteering than in the first two. In retrospect, I could have run it harder or accelerated at the end, but I think discipline is important. | ||
| C • Your discipline paid off :) 2 | ||
| Note | |
| No abs or stretching. | ||
Sprint A Course 3 (R/B) - Splits | ||
Sprint B Course 3 (R/B) - Splits | ||
Friday Sep 21 | ||
| Run 30:00 [2] | |
| Very easy run before leaving for Vadim's.
3 loops of the fields. | ||
Thursday Sep 20 | ||
| Run warm up/down 34:00 [2] | |
| shoes: 9 2007 Saucony | ||
| Warmup/down before and after. | ||
| Run intervals 27:15 [4]4.0 mi (6:48 / mi) | |
| shoes: Asics spikes | ||
| TNT. By myself. Eric went to Tyler. We were it.
Workout was 400, 800, 1200, 800, 400. Recovery was basically a jogging lap in 2 and a little hanging out at the start line. Hit my target except on the 800s which were 5 seconds slow. For better or worse, I was consistent. 114/300 245/300 414/300 245/300 114/300 | ||
Wednesday Sep 19 | ||
| Run tempo 2:00:00 [3]15.6 mi (7:41 / mi) | |
| shoes: 9 2007 Adidas | ||
| http://www.gmap-pedometer.com/?r=1348341
Supposed to be an easy run for an hour. But, in the interest of a proper taper, I did another one. And I didn't run easy. Ran out of runway at the turnaround point and had to circle. Went further than I have before. Celebrated finishing with a 30 second cooldown and a large drink of lemonade flavored Gookinaid--the official drink of DVOA teams everywhere. | ||
| Note | |
| Did the CAIA exam today and thus had the end of the afternoon free. It is quite a delight to be able to run in the afternoon. | ||
| C • Gookinaid 4 | ||
Tuesday Sep 18 | ||
| Run warm up/down 27:02 [2] | |
| shoes: 9 2007 Adidas | ||
| Warmup and warmdown. 11 minutes before and 16 after. | ||
| Run intervals 32:58 | |
| TNT. Hill intervals. By myself. To keep the dream alive.
Dark and tough. 121 (18)/136 (82) 124 (25)/141 (89) 122 (48)/142 (40) 121 (57)/144 (34) 120 (61)/147 (60) 120 (90)/151 (53) 121 (47)/157 (97) 122 (63)/201 (52) 122 (71)/204 (89) 120 (22)/200 (45) Every uphill faster than last week. | ||
Monday Sep 17 | ||
| Weight training 20:00 [2] | |
| Quick weight session. Did chest, arms, shoulders, back extensions, and 2x30x24 lunges. | ||
| Rowing Machine 30:00 | |
| Did 30 minutes. I intended this to be a rest day, but after starting out and pulling for a while, the splits were 2:03-2:04 without much trouble, so I decided to be a little brisker. After 15 minutes felt even better and kept splits under 1:59.
Pleased with endurance. It seems that a little more specific weights and/or erging more than once a week might continue improvement. | ||
| Note | |
| 7511 apparently is not that good. Back in early 2000 I was pulling ~8000 meters for 30 minutes. Can I get back there? | ||
Sunday Sep 16 | ||
| Run warm up/down 15:00 [2]2.5 km (6:00 / km) | |
| shoes: Jalas | ||
| A loop around the camp road plus a little extra while Gregory made me a special map. | ||
| Orienteering race 1:01:42 [4]**** 8.6 km (7:10 / km) +175m 6:31 / km | |
| 18c shoes: Jalas | ||
| Hickory Run blue. A very good race. Drifted a bit right on 4 but forced myself to correct without too much damage. Hesistant on some other controls: 5--when I went in without really knowing where I was off the trail; 10--a little left plus a bit too much time hung up in green on the left hand route; 13 and 15. But, no big complaints. Total errors maybe 2:30. | ||
| Run warm up/down 5:00 [1]0.8 km (6:15 / km) | |
| shoes: Jalas | ||
| Back to the start. | ||
| Orienteering 45:00 [2]**** | |
| 5c shoes: Jalas | ||
| Control pickup of the 5 NE most controls from HR. Tired, but navigating well. | ||
| Note | |
| Another Hickory Run training weekend. I love this weekend. It really is one of the highlights of the year. It is a bit different than when I started, but still good. | ||