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Training Log Archive: fredder

In the 29 days ending Feb 29, 2008:

activity	#	time	miles		km		+m
Road Running	7	6:31:00	45.8	(8:32)	73.71	(5:18)
Exercises/Stretching	6	4:10:00
Orienteering	2	1:50:30	9.16	(12:04)	14.75	(7:30)	75
Off-Road Running	1	1:40:00	9.32	(10:44)	15.0	(6:40)	275
Walk	1	30:00	2.0	(15:00)	3.22	(9:19)
Total	16	14:41:30	66.28		106.67		350

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Friday Feb 29, 2008 #

Exercises/Stretching (core) 45:00 [2]

Good workout because I wasn't pressed for time.

Road Running tempo (pace) 46:00 [4] 6.0 mi (7:40 / mi)
shoes: Adidas Supernova

Bollinger loop. Several 500-700 pace runs with jog recovery. Definitely can feel the muscles from the earlier workout. A good combo for working those 'speed' parts.

Thursday Feb 28, 2008 #

Walk (recovery) 30:00 [2] 2.0 mi (15:00 / mi)

brisk walk while waiting for Bailey. Surprisingly get pretty winded walking up steep hills

Wednesday Feb 27, 2008 #

Road Running (pace and form) 50:00 [4] 6.0 mi (8:20 / mi)
shoes: Adidas Supernova

Foot blister still a problem... Handful of 100-200m intervals thrown in, all the time thinking about form (upright, knee lift, footstrike, etc.)

Monday Feb 25, 2008 #

Exercises/Stretching (core) 35:00 [3]

Sunday Feb 24, 2008 #

Road Running long (endurance) 1:24:00 [3] 9.4 mi (8:56 / mi)
shoes: Adidas Supernova

LSD to shake off the cobwebs from Friday's meetings. Felt pretty good except for half-dollar sized blister that popped up on my left foot. Not sure why shoes should suddenly be giving me problems now...

Thursday Feb 21, 2008 #

Road Running (speed) 50:00 [4] 6.0 mi (8:20 / mi)
shoes: Adidas Supernova

Bollinger loop with 6-8 200m or so striders thrown in. Definitely pushing the Vmax thing...

Sunday Feb 17, 2008 #

Road Running (endurance) 1:19:00 [3] 8.4 mi (9:24 / mi)
shoes: Adidas Supernova

Lippit bollinger loop. 1min walks every 15 min. Hard to believe I finished the O marathon just weeks ago. Even 8.4 seemed like a struggle... Maybe just over-worked...

Saturday Feb 16, 2008 #

Orienteering (skills) 1:00:30 [4] *** 5.0 mi (12:06 / mi)
shoes: Vasque Velocity

My made-up route (in reverse) at Hibernia. Definitely out of practice. Need to start doing more armchair and field work. Legs pretty dead too--not sure, maybe coming down with something..?

Friday Feb 15, 2008 #

Exercises/Stretching (core) 35:00 [2]

not as long as usual--upper body still lagging

Thursday Feb 14, 2008 #

Road Running (speed) 47:00 [3] 6.0 mi (7:50 / mi)
shoes: Adidas Supernova

Bollinger block. Kind of hurt all over--don't know why. A few sprints and hills, but not much. Tight afterward as well. Just not a good day...

Monday Feb 11, 2008 #

Exercises/Stretching (core) 45:00 [2]

Usual exercises plus some extra for the ankles. I'm going to see if some strength training will help the nagging problem.

Saturday Feb 9, 2008 #

Orienteering race 50:00 [5] ** 6.7 km (7:28 / km) +75m 7:04 / km
shoes: Montrail Highlander

After Sandy showed up to relieve me of the epunch duties I hurried to start a run on the pink course--white difficulty with red length. I really felt the effect of sitting freezing on the picnic bench for hours then taking off without a warmup. After about the second control, my legs felt like lead.
Lessons:
- don't skip the warmup
- 'level' trails might not be so, the ups and downs are just too small to see on the map
- winter/spring mud is worth avoiding

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