Training Archive: wilsmithIn the 30 days ending 2006-09-30:
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| F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | |||||||||||||||||||||||||
Saturday Sep 16 | ||
| Orienteering 1:02:00 [3] **** 4.5 km (13:47 / km) +100m 12:24 / km | |
| spiked:10/12c slept:7.0 | ||
| NAOC training at Hilton Falls.
Still lots of leaves on the trees, but visibility not as bad as one might expect.... Lots of leg-lifting, though - and one has to be very careful about foot placement. Takes a fair bit of concentraion away from the map and consequently it's not too hard to lose track of where you are. And in a flattish area with few very distinct features, that's not a good thing. People will be making mistakes measured in minutes, rather than seconds, here. Pretty decent go at it, quite a good pace initially. Missed one control though - cost a good 1-2 minutes. Oops. And the first control is located in a Bermuda Triangle area of that map. Been there 4 or 5 times, but still cannot manage to get everything lined up in a way that makes sense to me. Even took an extra 15 minutes on the way back to the car but still no dice. Need to get Mike or Mark to walk me through there. Anyway, it's only about 300m x 300m and the remainder of the map makes better sense to me so it's not a biggie. | ||
| Running 44:00 [2] +140m | |
| From Chez Sudden up to highway bridge and back, plus a climb up the escarpment near the golf course added on at the end to fill the time. Steady pace, and legs felt fine. | ||
Friday Sep 15 | ||
| Note | |
| slept:4.0 | ||
| Crazy tired this AM (rolled in after 0200 then up early for the conference). Supper all ready chez Sudden/Suddenfru when I got back so who am I to argue with fate? So I'll rest today. Maybe get out to Hilton Falls tomorrow if I can get away by lunch for a little while.... | ||
Thursday Sep 14 | ||
| Other Alternative Training (Stepper) 48:00 [1] | |
| slept:7.0 | ||
| Back in the OR. Up too late to train before work, and have to drive all evening to a conference so that's all for today.... | ||
Wednesday Sep 13 | ||
| Running 1:15:00 [2] 14 km (5:21 / km) +100m 5:10 / km | |
| slept:7.0 weight:69.5kg | ||
| Easy run exploring some more of the trails out in the gravel pit area. Never thought I'd say this, but we need a bit more 4-wheeler action back there to keep things opened up!
Legs feel fine but a little tired. No soreness from yesterday anyway. Back in the OR tomorrow and then lots of driving on the weekend so I'll pile in some more time tonight - not sure how much training I can do Thu/Fri/Sat/Sun.... | ||
| Mountain biking 1:14:00 [2] 26.4 km (2:48 / km) +150m 2:44 / km | |
| Moderately easy ride. Lillabelle Lake, Conc. 8/9, Genier, gravel pits. Nice to be out - still warm, even at sunset. That'll soon change.... | ||
Tuesday Sep 12 | ||
| Mountain biking 47:00 [1] 13 km (3:37 / km) +160m 3:24 / km | |
| slept:6.0 | ||
| Surprisingly easy night on call last night, so might as well get out there and do something. I'll need to do some higher intensity work today, so we'll see what the cards have in store for this evening.
Anyway, this was a nice easy ride meandering through the double track trails in the area. Soon it'll be time for a bike tune-up, though. I'll have to at least service the bottom bracket, the hubs, and have a closer look at the fork (it hasn't been rebuilt since I got it 2 years ago, although I definitely don't abuse it and have mainly been running or else riding it in the trainer so it doesn't have many duty hours on it anyway). Katta's bike needs some drivetrain adjusting too - at least her fork is a 2005 and has even less abuse tham mine. | ||
| C • Drivetrain 2 | ||
| Running race 16:56 [5] 5 km (3:23 / km) +35m 3:16 / km vdot: 60.5 | |
| 5000m Time Trial.
Yuck. I am not too happy with this one, but I guess I'll have to take it as a baseline reading somehow. I thought, having only really had to work until just after midnight and being able to pack in some sleep after that, that today might be a good day for the 5K. Seems I was wrong. Never really felt light and energetic during warmup, but figured - what the hell, I'm out here already, may as well give a kick at it. My thought was that if I didn't clear 3000m in under 10:00, I'd pull over and leave it for another day.... First km went fine - it's slightly downhill so who's to complain? The next km is uphill, so I wasn't too surprised to feel a bit slower and have a longer split. The third km felt terrible - just weak - and I actually hit the mark at 10:01. I walked a couple of steps, but then kicked myself back into gear and decided to finish it out. I knew it would be tight to get under 17:00 then (which was what I would consider "acceptable").... The fourth km went OK but I was tired. The last km I could at least see the finish mark, and actually managed to find a higher gear for the last 200m as it looked to be a near thing. Obviously I just wasn't pushing myself hard enough earlier in the "race", because I had way too much speed left at the end. Oh well - my body is still re-learning what it is to run in pain. It will come. Splits: 3:08 3:08 3:20 6:28 3:33 10:01 3:36 13:37 3:19 16:56 I really need to try and take another crack at this one - hope the weather holds in October enough to give me another shot. Today was disappointing.... | ||
| C • What's your PR for 5k? 18 | ||
| Running warm up/down 46:00 [2] | |
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For the above disaster. | ||
Monday Sep 11 | ||
| Running 48:00 [2] 11.5 km (4:10 / km) +100m 4:00 / km | |
| slept:8.0 | ||
|
On call in the ER today so couldn't do too much. Usually try to run the mill just to be immediately available, but it was such a nice day and there won't be too many more like it this year, so.... Just random trail running over and through the usual loops - trying to keep within a 2km radius of the hospital "just in case". Steady zone 2 effort; will have to do some harder stuff tomorrow since today was so light. | ||
Sunday Sep 10 | ||
| Running 1:01:00 [1] 12 km (5:05 / km) +60m 4:58 / km | |
| slept:7.0 | ||
| Relatively easy run on the way out for another painting session. Still lots of thoughts about the FOC, IOF, and Tom Buhrer churning through my mind. Hope this gets settled soon.
Today is my last day of semi-vacation (I'm always on call 24/7 when in town so I can't call it real vacation). Covering the ER tomorrow, and now the O.R. renovations are complete so we'll be back at it this week in earnest, trying to chip away at the waiting list that has grown substantially over the summer.... | ||
| C • Churing 3 | ||
| Other Alternative Training (Paintball) 1:00:00 [1] | |
| Lots of fun today - fewer people so very wide-open matches, much more running and gunning rather than sniping. Out there nearly three hours, but logged as a fraction of that. Nice way to blow off some steam. No major injuries today either, which is a plus. | ||
| C • Paintball 2 | ||
Saturday Sep 9 | ||
| Running warm up/down 26:00 [2] | |
| slept:7.0 | ||
| Warmup run to check out the weather conditions - planning on doing some speed work and/or possibly having a crack at the 3000m or 5000m course today, since I had a light day yesterday. It'll serve to give a bit of a baseline and see how bad things really are....
A bit chilly, +5C, and a little headwind on the courses (the first 2000m are identical then they diverge at a major road intersection). But otherwise not a bad day out. | ||
| Running race 9:42 [5] 3 km (3:14 / km) +20m 3:08 / km vdot: 60.9 | |
| The 3000m course. I had actually thought to do the 5000m course, but after I overpaced the first km so badly, I knew I had to cut it short. I was starting to feel the effects of the first km about halfway through, and it was getting a bit tough. The headwind, although fairly light, was noticeable. Could taste blood partway through so at least I know I was pushing reasonably hard, if not quite 100%.
3:06 3:06 6:22 3:16 9:42 3:20 Better luck next time. | ||
| Running warm up/down 15:00 [1] | |
| Cool down jog after the "race". | ||
| Mountain biking 25:00 [2] | |
| Easy ride to stretch the legs out a little bit. | ||
| Mountain biking 1:15:00 [1] 16 km (4:41 / km) +120m 4:31 / km | |
| Exploration ride - back through the gravel pits, past the airport, and return through the gravel pit (plus an abortive attempt at a shortcut that ended in a marsh/pond about a foot deep that the ATV guys ride but I couldn't coax my Epic through). Trying to remember to spin as much as possible.... | ||
Friday Sep 8 | ||
| Running 35:00 [1] | |
| slept:6.0 | ||
| Some easy kms on the mill while watching the beginning of Snatch. Great cast - now if only I could always understand what Mickey (Brad Pitt) was saying.... | ||
Thursday Sep 7 | ||
| Running long 1:12:00 [3] 16 km (4:30 / km) +130m 4:19 / km | |
| slept:5.0 | ||
| "Long" run (anything over an hour seems to count as long these days...)., stewing mainly over Tom Buhrer's comments about the World Cup scheme.
While he might not miss the 4th Kiwi, the 5th Aussie, or 2nd American or Canuck, we may. And all well and good to be "generous" and say he wouldn't miss the 11th Swiss. Wonderful. The main points (in my mind) still remain, however: 1) the system is inherently skewed and discriminatory - it is a classic "Rich get richer, poor get poorer" scheme. 2) it is skewed against the very nations that the IOF should be supporting, not brushing under a mat. 3) it is based on statistics and methodology that even a grade school student would recognize as flawed - clearly huge gaps in reliability of data. In my field, we sure wouldn't be allowed to base major policy decisions on such inherently faulty data (and pass it off as being based on a reasonable system). 4) it may seem obvious to some that increasing the number of runners from top nations is helpful - I have yet to be convinced, but I can at least begin to buy the argument. However (and this is a big however), I truly do not see the advantage gained by the IOF by suppressing runners from lesser countries from participating. And no convincing argument for this has yet come out of anybody, IOF representative or not. 5) to further increase the bias, the World Cup races (the very ones to which we have limited access) get an extra 5% WRE point bonus - talk about rubbing salt into the wounds! 6) regardless how we or other nations "game" the system, there will always be countries with only 1 runner allowed to race - and these will almost certainly be from lesser O-nations AND, most importantly: 7) basic respect for public discussion, transparency, debate, and democracy have been brushed aside by the FOC and IOF, presumably because they realize that such a radical change in rules would be unpopular with a large majority of their members (of the 67 IOF member federations listed on their web page, only 10 of them actually increase their allotment. Two nations maintain the previous 6 runners. And that leave 55 nations who lose out!). In this day and age of globalization and international communication, we deserve much better than this. | ||
| C • Wow 1 | ||
| Mountain biking 49:00 [1] 13 km (3:46 / km) +40m 3:43 / km | |
|
Out for an evening ride. Going to rain tomorrow, which makes the trails great for "mud bogging" (a local pasttime for those with ATVs and a penchant for abusing them), but not so good for mountain biking. Recalibrated the computer for the current tire size. Will be making a few small adjustments to a couple of course distances, but nothing major. For fun, I decided to see just how much a difference it makes that we don't run in the inner lane at our track.... It's a dirt running track in rather poor state of repair, and the innermost lane is a bit overgrown with clumps of grass and has a bunch of ruts. It is indeed 400m if you go along the inner edge of it - but because we prefer a flatter surface for our intervals we run in the next "lane" (there are no actual lane markings - we run around a meter outside the 400m line). I guess I could have simply done the math to find the correction, but it's always interesting to see it for real. Rode the bike basically where we run, and it's impressive just how much a difference it makes over, say, a 1000m interval. Looks like we might be doing an extra 10-12 meters or so! Yes, it's only 1%, but it adds up to some seconds per interval.... Anyway, just interesting, that's all. | ||
| C • 10-12 m? 1 | ||
| C • 10-12 m? 1 | ||
Wednesday Sep 6 | ||
| Running race 10:18 [4] 3 km (3:26 / km) +20m 3:19 / km vdot: 56.9 | |
| slept:6.0 | ||
|
Decided to start the day with something a little different - we have a 3000m course that starts from our doorstep, so I decided to go out and run it. No warmup, only 2 hours after a full breakfast, so obviously not ideal. But what the heck - why not? Got into a decent rhythm, so I'm satisfied with my time, especially with the "race prep". Splits: 3:22 3:22 6:58 3:36 10:18 3:20 As you can see, the first 1000m is slightly downhill, maybe about 300m of it is on loose gravel. The middle 1000m is slightly uphill, but all paved. The last 1000m is basically all on loose gravel, but slightly downhill until the final 150m, which is slightly uphill. No pukage, but was definitely out of breath by the end of it - had to jog for a while to get settled again. | ||
| Running 30:00 [1] 5 km (6:00 / km) +60m 5:40 / km | |
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Easy jogging on trails after the "race". | ||
| Running intervals 5:20 [4] 1.4 km (3:49 / km) +15m 3:37 / km | |
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Some intervals towards the end of my "jog". | ||
| Mountain biking 1:08:00 [2] 23.5 km (2:54 / km) +120m 2:49 / km | |
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A ride around our longer running loop to measure distance. Turns out Lillabelle Lake loop is ecaxtly 21.1 km if I go out and come back via Genier Road, so there's the half-marathon course. Also checked out the 5000m course to verify the km marks. One of these days I'll get off off my butt and crank one out - probably in October, unless I can find an actual race somewhere. Running in a crowd is far preferable for me - helps me reach my maximum intensity. But otherwise I'll run this course. It's nearly all paved, except for about 300m in the beginning (the first 2000m is identical to our 3000m course). First km slight downhill and some gravel, then the next 2 km are slightly uphill and paved. From there, the final 2km are pretty much flat with a little dip over a creek. It's nearly all straight road heading due north, and all quite exposed to the wind - today was nice and calm but I'd hate to run it in a headwind. | ||
Tuesday Sep 5 | ||
| Running 47:00 [3] 9.3 km (5:03 / km) +75m 4:51 / km | |
| slept:6.0 | ||
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What should have been an easy run. But I felt very tired today. I'm only guessing at the distance - I'll ride it tonight to verify. Hoping the legs and body recover more - I may just be dehydrated, but for whatever reason I don't have much spring in my step these past few days. | ||
| Mountain biking 50:00 [1] 14 km (3:34 / km) +130m 3:25 / km | |
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Evening MTB ride to check out some more distances. Long Loop: 9.3 km Lake Commando Loop: 4.3 km Still feeling a bit heavy in the legs - reminded me to spin more instead of crunching big rings. Once the cadence was in the 80's and 90's, things were better. | ||
Monday Sep 4 | ||
| Running intervals 20:00 [5] | |
| slept:7.0 | ||
| Intervals - initially started on the track doing 1000m intervals (about 3:20 pace - even that seemed hard today), then switched to do a couple of cross-country intervals of 3-5 minutes before giving up and heading home.
Despite a decent amount of sleep recently, I felt pretty sluggish today. Discovering a few more sore and bruised areas after paintball, I guess. It'll all heal, but it was annoying today when the weather was a perfect 24C and sunny for Labor Day and intervals seemed to be a good idea.... | ||
| Running warm up/down 41:00 [2] | |
| Warming up and cooling down and recovery in between intervals. | ||
| Mountain biking 56:00 [2] 20.2 km (2:46 / km) | |
|
Riding the various loops that we commonly run to measure on the bike odometer. Just wondering about the distance so I can better understand my actual pace and my perception of it. Little Loop = 5.5 km Middle Loop = 7.0 km Gravel Pit Loop = 7.7 km All pretty much rideable with an XC bike - not flat trails but no loose stones or many roots either. One ditch crossing that was recently re-excavated that I haven't dared try riding yet - I'll wait for some 4-wheelers to soften the pitch a little bit first.... | ||
Sunday Sep 3 | ||
| Other Alternative Training (Paintball) 1:30:00 [1] | |
| slept:7.0 | ||
| Fun, fun, fun. We were actually at it for over 4 hours, but I'll only log it as a fraction of that. You alternate between sprints and dives under cover, but the HR seems to stay up pretty well anyway. Our new guns (Tippmann A-5's) work like magic and it was a joy to light up the other guys.
Sadly, I sustained the only real injury - a nice deep cut on the chin that could use stitches (from ducking under cover too quickly). Think I'll just bandage it and leave it at that though - a little scar is no big deal. Not like I'm ever gonna be a model anyhow. | ||
| C • Tippman A-5 3 | ||
Saturday Sep 2 | ||
| Mountain biking 48:00 [1] | |
| slept:7.0 | ||
| Easy MTB ride - partly to check out the distance for the test loop, partly to help justify having such an expensive piece of metal sitting in the garage....
The test loop is 6.9 km, although I have to double-check the calibration for the computer (I had to temporarily switch wheels and now have a slightly large tire on my bike). Sadly, as I was just heading home, I managed to flat out. Snake-bite, despite riding a pretty decent pressure (I thought). No spare tube, patch kit, or CO2 inflator - silly me. Luckily I had a cell phone in my back pocket and Katta was able to come rescue me.... | ||
| Running 56:00 [3] 11.7 km (4:47 / km) +60m 4:40 / km | |
| Easy run back into town after visiting some friends' cottage on the Fredrickhouse. Well, not that easy - but a good steady pace. Again some stomach problems after about 8km - this time leading to an unscheduled pit stop. But able to finish just fine after that. | ||
Friday Sep 1 | ||
| Running 46:00 [2] +55m | |
| slept:7.0 weight:69.8kg | ||
| Easy run, mainly on trails. Had intended to do at least one 1000m interval on the track midway through, but was just feeling waaaay too bagged to make it anything like quality, so opted instead to recover a bit more.
Weight broke through 70 kg today - though from the way I felt running it's probably mainly due to dehydration.... | ||