Training Archive: wilsmithIn the 30 days ending 2008-09-30:
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Friday Sep 26 | ||
| Event: North American Championships | ||
Saturday Sep 13 | ||
| Running tempo 27:50 [4] 6.9 km (4:02 / km) | |
| shoes: 07 New Balance 873 | ||
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A bit of a tempo run on the old time trial course. In 2006 I ran 26:20 on this course. Slower today, although the course conditions have changed anough to account for a good 30 seconds of that. And I wasn't really pushing all that hard today anyway. Seems that 24 hours in the ER yesterday and last night, followed by spending my morning cramped in the back of an ambulance safeguarding a patient to and from Timmins for a scan, were less than ideal preparation. Slept an hour or so this afternoon then got up and ran. The good news is only one more ER shift between now and the NAOC races, so I "should" be able to get some halfway decent training in. Right calf a little bit sore - I hope it recovers nicely to allow for more intensity work.... | ||
| Running warm up/down 10:00 [2] | |
| shoes: 07 New Balance 873 | ||
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For the above. | ||
Friday Sep 12 | ||
| Note | |
| (rest day) | ||
| "Rest" day - working in ER means little time to train, not worth it overall IMHO.
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Thursday Sep 11 | ||
| Running intervals 46:00 | |
| shoes: 07 New Balance 873 | ||
| 6 x 4 Interval block. Had the extra time available today so why not do a couple of extra intervals, rather than the basic 4x4 set?
I've now managed to get out for 8 interval sessions since the COC's. Basically took the entire week after the COC Long off - two days of travel, 4 days of work, and 1 rest day. Then I've been more or less running daily since then. Mostly intervals as regular runs seem pretty boring. Also, I lost most of my summer of training due to injury, so there is a fair bit of intensity training to make up there. Feels like I have "enough" base still, although it would be great to have even more. Just not practical at this point in time. Horrible summer racing - probably my most disappointing in a decade. Left hamstring injury in June, causing major training loss in the lead-up to WOC. Decided to skip the WOC Long as it just didn't make much sense to make things worse by running a race I wasn't physically prepared for. Ran in the WOC Middle, but sprained my right knee partway through and that was the final nail in the coffin. Ice, tensor bandages, rest, and ibuprofen had it "good enough" to start in the WOC Relay, where I managed to hold my own despite major speed loss with the knee. But after that I was toast for the O-Ringen - never managed to feel even OK physically, and that seemed to take the fun out of things entirely. Too bad - O-Ringen was in a beautiful area and it would have been fun to run there under different circumstances. As it was, it seemed a large motivational hurdle just to get out the door and into the terrain. Then a hellish two weeks of travel and intense work at the hospital, followed up by more travel and a huge energy expenditure working on the organizational aspects of the Fishbones and COC Sprint. Felt drained mentally and physically for the COC Middle and raced very poorly indeed. Two big mistakes early, but worse was the physical aspect of things - I had only the strength to walk on anything that wasn't dead flat or downhill. Mind and heart just weren't into it. Fortunately, I was able to bounce back enough to take out the win in the COC Long the next day, which was about the only decent day of orienteering I have managed to do since June. Mainly in salvage/recovery mode these days, but trying to put together some semblance of preparation for the North American Champs - we will certainly not release our stranglehold on the Bjorn Kjellstrom trophy quite so easily..... Of note, it seems like my overall pace for these intervals is about 4min/km (including the recovery), so I guess something just around 3.3 min/km for the interval and a much slower recovery. Seems to be an adequate effort level to reach the training goal, and actually isn't much off what I was doing before the injury in June. Not sure if the legs will be fully up to the test of the advertised fast, fast terrain for the NAOC's, but I will certainly give it my all and play my part in keeping the Kjellstrom trophy where it belongs. Anyway, it seems as if nobody knows where the actual trophy is, so we'd better not lose it to the Americans, else we'd have nothing to hand over.... | ||
| C • Bjorn 4 | ||