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Training Log Archive: fredder

In the 31 days ending Jan 31, 2007:

activity

time

miles

Exercises/Stretching

15:15:00

Road Running

12:02:00

76.7

(9:25)

123.44

(5:51)

Orienteering

7:20:00

21.73

(20:15)

34.97

(12:35)

Walk

2:00:00

4.0

(30:00)

6.44

(18:39)

Off-Road Running

1:25:00

8.0

(10:38)

12.87

(6:36)

Total

38:02:00

110.43

177.71

2:55

0:00

» now

Wednesday Jan 31, 2007 #

Exercises/Stretching 40:00 [1]

Orienteering 2:15:00 [2] *** 5.0 mi (27:00 / mi)
shoes: Vasque Velocity

FC East--used an old Green course map + some extra. Not much running--and felt pretty tired when I did. Must have been the climbs and the tempo runs yesterday.

Tuesday Jan 30, 2007 #

Exercises/Stretching 20:00 [1]

Road Running tempo 50:00 [4] 6.0 mi (8:20 / mi)
shoes: Asics Gel 2110

Bollinger loop with 2x15:00 tempo runs (+ w/u and c/d). First split was slightly slower (shorter distance covered) than last week, second was a bit faster. I felt pretty good and more comfortable running at speed.

Monday Jan 29, 2007 #

Exercises/Stretching 40:00 [1]

Sunday Jan 28, 2007 #

Exercises/Stretching 30:00 [1]

Orienteering race 50:00 [4] *** 5.0 mi (10:00 / mi)
shoes: Vasque Velocity

Low key score-o, 40 minutes + 1m warmup. Ran a couple spots hard (including to finish--ended up 12sec over time.)
Seems like more hill and woods work is needed. Felt pretty strong out in the open.

Saturday Jan 27, 2007 #

Exercises/Stretching 30:00 [1]

Road Running warm up/down 35:00 [3] 4.0 mi (8:45 / mi)
shoes: Asics Gel 2110

Around the block--just to loosen up.

Friday Jan 26, 2007 #

Exercises/Stretching 45:00 [1]
(rest day)

Sticking to inside today--windchills < 0F

Thursday Jan 25, 2007 #

Exercises/Stretching 30:00 [1]

Road Running tempo 45:00 [4] 6.0 mi (7:30 / mi)
shoes: Asics Gel 2110

Bollinger loop: 2 x 15:00 intervals at tempo pace, ~7:35, 3min walk/jog in between w/ 1m w/u-c/d on the ends

Wednesday Jan 24, 2007 #

Exercises/Stretching 45:00 [1]
(rest day)

Pretty beat from long run yesterday. Spent extra time stretching and doing core exercises.

Tuesday Jan 23, 2007 #

Exercises/Stretching 20:00 [1]

Road Running long 1:50:00 [3] 11.0 mi (10:00 / mi)
shoes: Asics Gel 2110

Lake + Greeson loops. A little longer than aiming for... Cold and windy seemed to make it even harder. Pace = 9:12/mile--still a bit faster than target (~9:45). Pace seemed easy enough, but knees/hips/etc. were complaining by the end. Have to be careful about risking over-use injury again...

Monday Jan 22, 2007 #

Exercises/Stretching 40:00 [1]

Sunday Jan 21, 2007 #

Exercises/Stretching 20:00 [1]

Road Running long 50:00 [3] 6.0 mi (8:20 / mi)
shoes: Asics Gel 2110

Bollinger loop 48:32 curb-to-curb => 8:39 pace

Saturday Jan 20, 2007 #

Exercises/Stretching 40:00 [1]
(rest day)

Friday Jan 19, 2007 #

Exercises/Stretching 40:00 [1]

Orienteering 1:10:00 [3] *** 4.0 mi (17:30 / mi)
shoes: Vasque Velocity

Homemade course at Hibernia. 1:07:34
Ran pretty hard in spots--at least it seemed that way--could have been the cumulative effect of past days. Nearly "4"

Thursday Jan 18, 2007 #

Exercises/Stretching 40:00 [1]

Off-Road Running intervals 40:00 [4] 4.0 mi (10:00 / mi)
shoes: Vasque Velocity

1/2mile intervals on township jogging track. 1m w/u and c/d. 4x1/2m 3:30 +/- :03 good interval pace I think--I should be able to easily replicate elsewhere (road/trails)--so I don't have to do it on a measured course.

Wednesday Jan 17, 2007 #

Exercises/Stretching 20:00 [1]

Road Running long 1:10:00 [3] 8.0 mi (8:45 / mi)
shoes: Asics Gel 2110

Greeson Rd Loop--checking out 2m 'intervals' for tempo runs. Overall pace 9:00min/m--still a bit too fast for LSD, but it was so cold, I had to run faster to keep warm. (28F and breezy)

Tuesday Jan 16, 2007 #

Exercises/Stretching 40:00 [1]

Monday Jan 15, 2007 #

Exercises/Stretching 20:00 [1]

Road Running tempo 50:00 [4] 6.0 mi (8:20 / mi)
shoes: Asics Gel 2110

Used countdown function on new watch to try 5:00 tempo runs on Bollinger loop (6m). 4 runs with 1min walk and 4min jog rest. After measuring off runs, amazingly consistent distance and pace, with appropriate adjustment for climb. 2/3 mile (flat) => 7:35min/mile. Subjectively, I was shooting for a tempo run, but the shorter distance and pace are closer to an interval workout for a 40Vdot (starting point assumption) --but considering subjective effort and constant splits, I guess I'll adjust Vdot targets instead (and increase time for tempos).

Saturday Jan 13, 2007 #

Road Running long 50:00 [3] 6.0 mi (8:20 / mi)
shoes: Asics Gel 2110

Bollinger loop, 48:55 curb-to-curb 8:35 pace, a little too fast for LSD, too slow for threshold

Friday Jan 12, 2007 #

Exercises/Stretching 40:00 [1]

Orienteering 1:05:00 [4] *** 6.0 km (10:50 / km)
shoes: Vasque Velocity

First try at my own Hibernia course. Ran hard when I could--lots of brambles even in the nicer areas I picked.
1:04:15

Wednesday Jan 10, 2007 #

Exercises/Stretching 40:00 [1]

Orienteering 2:00:00 [3] *** 4.0 mi (30:00 / mi)
shoes: Vasque Velocity

Trying out the new thumb compass and magnifier attachment at Hopewell. Clumsy for a number of reasons--mainly it's freezing and I was wearing heavy gloves. This is going to take lots of practice.

Tuesday Jan 9, 2007 #

Exercises/Stretching 30:00 [1]
(rest day)

Monday Jan 8, 2007 #

Exercises/Stretching 40:00 [1]

Road Running long 52:00 [3] 5.7 mi (9:07 / mi)
shoes: Asics Gel 2110

Bollenger loop - felt pretty hard for an "easy" run. Not sure if it was the wind (>15 mph), leg workout from AM, or residual effects from Sat. workout. 9.13 pace

Sunday Jan 7, 2007 #

Exercises/Stretching 20:00 [1]

Lots of stairs doing chores all day...

Saturday Jan 6, 2007 #

Road Running tempo 1:30:00 [4] 4.0 mi (22:30 / mi)
shoes: Vasque Velocity

Biked 4m each way to township path
9 x 1/4m intervals 1:50-2:00 with 1:30 walk in between
1m w/u and 1m c/d
By the charts, a bit fast for threshold, but I was going by the 'moderately hard" subjective measure. Bike ride back was tough, so I must have been working something hard.

Friday Jan 5, 2007 #

Exercises/Stretching 45:00 [2]

more intense than usual, since I probably won't be going for a run today. Need to start hitting those quads harder...

Note

New watch to track splits/laps--seems like a good deal: Casio W752V-3V at WallyWorld. $20. 60 lap memory, 10yr battery, strap seems robust and replaceable (unlike some Timex), mineral crystal, steel case, 100M watertight

Thursday Jan 4, 2007 #

Exercises/Stretching 20:00 [1]

Road Running long 1:10:00 [3] 8.0 mi (8:45 / mi)
shoes: Asics Gel 2110

First run longer than an hour (post injury). Knee feels fine, but I can tell I'm not used to the distance anymore.

Note

Ordered new compass--Moscow Model 11 thumb, with glass magnifier (from Scarborough). The model 11, even though not top of the line, is a jump up from the baseplate I'm using now, so it should be a good starting point to see how I adapt to thumb compass. I like the wider needle too. The magnifier should help my 'old' eyes--and it should be a good investment, even if I switch/upgrade capsules later (being glass, unlike the plastic ones, I'm hoping it will last a long time). I'll see how the 'pure' (map orientation) mode works (no twisting bezels), but it can be set to a bearing if I think the conditions warrant.

Wednesday Jan 3, 2007 #

Exercises/Stretching 40:00 [1]

Walk 2:00:00 [2] * 4.0 mi (30:00 / mi)
shoes: Vasque Velocity

Hike at Money Rocks with the kids. Lots of rocks and some steep hills. Good ankle workout...

Tuesday Jan 2, 2007 #

Exercises/Stretching 40:00 [1]

Off-Road Running tempo 45:00 [3] 4.0 mi (11:15 / mi)
shoes: Vasque Velocity

Tried some training at Hibernia--ugh--going to have to stick mostly to trails. The brambles are everywhere! I think I'll design my own course for training and use that.

Monday Jan 1, 2007 #

Road Running long 50:00 [3] 6.0 mi (8:20 / mi)
shoes: Asics Gel 2110

Felt sluggish--either still recovering from hard run last week--or from 2 day layoff(and staying up late)

Exercises/Stretching 40:00 [1]

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