Training Archive: wilsmithIn the 31 days ending 2007-07-31:
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| 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 | S | M | T | ||||||||||||||||||||||||||||||||||
Sunday Jul 29 | ||
| Orienteering race 2:00:00 [4] | |
| slept:7.0 shoes: 07 VJ Twister | ||
| Canadian Champs Long - comments later | ||
| Orienteering warm up/down 25:00 [2] | |
| For the above. | ||
Saturday Jul 28 | ||
| Orienteering race 46:00 [4] | |
| slept:8.0 shoes: 07 VJ Twister | ||
| Canadian Champs Middle - comments later | ||
| Orienteering warm up/down 40:00 [3] | |
| For the above. | ||
Friday Jul 27 | ||
| Orienteering race 16:00 [5] | |
| slept:2.0 shoes: 07 Saucony Kilkenny | ||
| Canadian Champs Sprint - comments later. | ||
Thursday Jul 26 | ||
| Orienteering race 45:00 [4] | |
| slept:6.0 shoes: 07 VJ Twister | ||
| O-Ringen Direct 9 - comments later. | ||
| Running warm up/down 40:00 [3] | |
| For the above. | ||
Wednesday Jul 25 | ||
| Orienteering race 16:00 [5] | |
| slept:5.0 shoes: 07 Saucony Kilkenny | ||
| World Cup O-Ringen Sprint - comments later. | ||
| Orienteering warm up/down 45:00 | |
| shoes: 07 Saucony Kilkenny | ||
| For the above. | ||
Tuesday Jul 24 | ||
| Orienteering race 38:00 [5] | |
| slept:5.0 shoes: 07 VJ Twister | ||
| World Cup O-Ringen Middle - comments later | ||
| Running warm up/down 45:00 [3] | |
| shoes: 07 VJ Twister | ||
| For the above. | ||
Monday Jul 23 | ||
| Running 34:00 [4] | |
| slept:2.0 | ||
| Running on XC trails in Borensberg, in lieu of orienteering today. Very poor sleep, definitely not feeling up to running the World Cup Long Distance mass started race today in the cold and wet. Probably a good call - I still have 6 days in a row of racing to come, what with the rest of the O-Ringen and then the COC's. | ||
Sunday Jul 22 | ||
| Event: O-Ringen | ||
| Orienteering 35:00 [4] | |
| slept:4.0 shoes: 07 VJ Twister | ||
| Model Event - World Cup O-Ringen. | ||
| Running warm up/down 30:00 [3] | |
| For the above. | ||
Saturday Jul 21 | ||
| Event: Canadian Championships 2007 Saskatchewan | ||
| Orienteering race 16:00 [5] | |
| slept:6.0 shoes: 07 New Balance 790 | ||
| Sprint model race - Linköping. | ||
| Running warm up/down 20:00 [3] | |
| shoes: 07 New Balance 790 | ||
| For the above. | ||
Thursday Jul 19 | ||
| Note | |
| slept:6.0 | ||
| Leaving, on a jet plane.....
Total time in transit - 22 hours. Yuck. Waiting list for executive/first class. Yuck. Seeing Mia and Katta again - priceless! | ||
| C • Uppsala 1 | ||
Wednesday Jul 18 | ||
| Running 33:30 | |
| slept:5.0 | ||
| Ah, last day of work - tomorrow I escape for my sumer break. Big smiles all around!
Just a normal run around the block with Jon today. Need to do other things, like pack some clothing and such. And watch some FIFA U20 on TV. | ||
| C • fifa u20 3 | ||
Tuesday Jul 17 | ||
| Running intervals 10:00 [5] | |
| slept:5.0 | ||
| Feeling tired today, kind of sleepy. More rapidly-cycling weather (thunderstorms and downpours interspersed with real, honest-to-goodness sunshine) today, but apparently the weather gurus think it may improve soon. Just in time for my departure to an O-Ringen that is predicted to be quite wet. Sigh....
Anyway, these were 400m intervals with nearly equal recovery periods. | ||
| Running warm up/down 39:00 [2] | |
| Warm up, cool down, and recovery between intervals.
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Monday Jul 16 | ||
| Running 1:30:00 [2] | |
| slept:5.0 | ||
| A little longer, easier run today, with Jon. Weather just doesn't seem to know what it wants to do here - sunny, then pouring rain, then sun, then rain, then sun, then rain, then overcast. Sigh. Apparently this is one of the worse July's in this area, weather-wise. I believe it. Luckily, I'm on a plane outta here in less than 72 hours.... :-)
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| C • weather 1 | ||
Sunday Jul 15 | ||
| Mountain biking 30:00 [2] | |
| slept:7.0 | ||
|
Quick little ride, getting Jenny's bike dialed in and doing some fine tuning on the drivetrain, as well as setting up the air pressure in the fork. Nearly perfect, although I may yet take off the rear derailleur to see if I can make it just that little bit better. It's a really nice bike, a sleek carbon fiber hardtail that weighs in under 9.5kg and could easily be raced at the elite levels - all for around $1K. Very good bang for the buck. | ||
| Running race 17:32 [5] 5 km (3:30 / km) +25m 3:25 / km vdot: 58.1 | |
| Not a real race, but decided I needed to do a speed workout again today to enable me to fit another two intensity workouts in before sitting in the plane for a day. Not raining, for once, but a bit of a headwind combined with the uphills took the wind out of my sails on the 2nd and 3rd kms.
3:07 3:40 3:40 3:41 3:24 Can definitely manage better than this, but just not today. | ||
| Note | |
| Interesting to note that the vdot calculation formula advises my 1200m intervals should be done in 4:10, and 1000m intervals in 3:28. I seem to be able to manage the 1000m ones more or less, but have obviously been slacking on the 1200m scene....
| ||
| Running warm up/down 30:00 [1] | |
| For the above. | ||
Saturday Jul 14 | ||
| Running intervals 17:09 [5] 4.8 km (3:34 / km) | |
| slept:5.0 | ||
| Finally got outside for some "real" training. Work has been a real pain in the butt, so I've only been able to do crappy indoor stuff lately. I finally gave up most of my weekend on call (as of 0800 this morning), so I could get some errands and training completed before heading to Sweden later this week. Lots of lost income, but on the plus side, it'll save me $3K in income taxes....
Anyway, despite humid (and rainy) conditions and a headwind on the back stretch, I did get out for the 4 x 1200 workout. A character builder - I certainly hope the weather improves these next few days. 4:12 4:19 4:20 4:18 | ||
| C • If you only sleep 4-5 hours a ... 8 | ||
| Running warm up/down 40:00 [2] | |
| For the above (includes recovery). | ||
Friday Jul 13 | ||
| Other Alternative Training 1:05:00 [1] | |
| slept:5.0 | ||
| On call, and unusually busy for a Friday, (well, it's Friday the 13th - always a bad day to be in the ER, either as a doctor or a patient...). So, only frustrating indoor training on the stepper and some strength on the wobble board (where my technique continues to be poor at best - I can't imagine how I've escaped serious injury thus far).
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Thursday Jul 12 | ||
| Other Alternative Training 1:15:00 [1] | |
| slept:6.0 | ||
| ... also known in some circles as "a good walk spoiled".
Rained briefly on number 5, but otherwise not too bad. No birds, lots of bogies (in double and triple combos mainly). Logged as half time. | ||
Wednesday Jul 11 | ||
| Other Alternative Training 50:00 [1] | |
| slept:4.0 | ||
| Crappy weather and feeling tired, resulting in crappy quality indoor training. I suck.
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Tuesday Jul 10 | ||
| Running intervals 17:19 [5] 5 km (3:28 / km) +50m 3:18 / km | |
| slept:3.0 | ||
| A set of 5 x 1000m, on a 5-minute cycle (Jonno was jogging a bit faster today, leaving me less time to recover). Verrrrrry windy; brisk headwinds for kms 4 and 5. This was originally planned to be a 6k set, but nature's call combined with a total lack of toilet paper on hand made for an early retreat home....
3:03 3:24 3:35 3:44 3:33 Not too sore from the weekend, though I will clearly have to resume some core strength training, along with the usual upper and lower body exercises. Not an entirely unpleasant night on call, though the usual sundry calls to interrupt sleep.... | ||
| Running warm up/down 25:00 [3] | |
| Warm up, recovery, and cool down for the above.
| ||
| Running 22:00 [2] | |
| A run after my hasty return home, mainly to get out in my O-shoes and make my feet more used to them.... Seems that the 2007 Twisters fit much differently than the 2006 versions, which is a shame. The 06's were great and perhaps I should snap up another pair of them instead (though my pairs did have some issues with early breakage...).
Anyway, my right heel still felt the heat of the shoe, but hopefully it'll all sort itself out over the next couple of weeks.... | ||
Monday Jul 9 | ||
| Note | |
| slept:5.0 (rest day) | ||
| Rest day - on call in ER x 24 hours means not too easy to find training opportunities.
Surprisingly, the worst soreness was in my upper body. No problems with my legs. The MTB ride was a rough one, requiring a lot of upper body "English", apparently. Either that or I was simply holding on for dear life.... Glad I was on the dual suspension - my hardtail would have killed me.... | ||
| C • Upper body soreness 2 | ||
Sunday Jul 8 | ||
| Mountain biking race 1:50:00 | |
| slept:6.0 | ||
| Ouch - a BRUTAL race today. In retrospect it was maybe a little crazy to go for it, but what the heck, I was in the area and the opportunity presented itself. Physically spent, and suffered horribly, mainly from dehydration and leg cramps, after only about 30% of the race.
The course was fairly technical and demanding, with hardly a smooth section in sight, and the rocks and roots seemed to sap what little energy I had at an alarming rate. For MTB races, in contrast to road bike races, the sprint is right off the start, so I knew within a couple of minutes that today would be a rough day. I didn't fare well in the starting rush, and then after a couple of crashes just in front of me in the beginning of the singletrack, all of I sudden I was way off the back of the race leaders, never to return.... Even before the first of 3 laps was finished, my legs (quads, followed by calves a little while later) began to cramp and I had to switch to survival mode very early in the game. Suffering through the second lap, I took a small drop-off poorly, and suffered a mechanical - had to come off the course for a bit to fix it, but managed to repair the damage and get back into the saddle. The cramps were hitting every time I came out of the saddle, though, and it made the tricky technical sections quite painful and a bit more risky than they might ordinarily be. I even briefly contemplated coming off the course after only 2 laps, but decided to stick it out - I have a strict rule of finishing every single orienteering race I start, and decided to extend this policy to MTB races as well. Third lap was hell, and I had to stop and let guys pass me a bunch of times - I couldn't justify slowing them down just because I was suffering. Very glad to finish without any major injury.... Next time, I won't do my heaviest training day of the season just before the race, and then we'll see who's who.... | ||
| Mountain biking warm up/down 35:00 | |
| For the above debacle....
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Saturday Jul 7 | ||
| Orienteering race 1:50:00 [4] **** 13.5 km (8:09 / km) | |
| spiked:24/27c slept:4.0 | ||
| Navstock long race - going at more of a cruising pace rather than full-on race pace. Today will be a long day of training anyway, and I didn't want to empty the tank in my first session. Generally pretty good, decent flow. The vast majority of the climb was done by the butterfly, for which I was thankful. I developed blisters on both heels after about an hour, which were much worse when running up hills. Just a reminder for me to spend some time in my O-shoes even though I can't get out on maps at home.
Fortunately, the control sites were quite distinct, so I didn't waste more than a few seconds at each site confirming the location (there were of course no flags or ribbons in the woods). Lots of nice route choices, and I found the butterfly tough in the first loop (second was much easier). For those with maps, I went straight on 8 (I think a little bit left was better), to the left on 10 avoiding as much climb as possible, leaving myself only the long climb up the trail (this seemed good), and to the right on 23 (wasn't happy with the route, but didn't identify anything obviously better). For being sleep-deprived, overworked, and travel-weary, this was a good "race". | ||
| Orienteering warm up/down 25:00 [2] ** | |
| For the above "race" session.
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| Mountain biking 1:05:00 [4] | |
| Pre-riding the O-Cup race course for tomorrow. Two laps of the 9.1 km course.
Much more technical than I expected, which isn't good for me. Because orienteering is far and away my main priority, I can't risk any injuries due to crashes, so don't dare ride at the ragged edge of disaster. Even the doubletrack was fairly technical for the most part, so passing won't be easy. There were very few sections where my fitness will be used to advantage - and lots of tight turns in the singletrack to slow everyone down. Virtually every section has a lot of exposed roots and rocky ledges as well - tricky for the fatigued rider, as I discovered today. A few little rock faces to scale - I think I can ride them all except one, which I was too tired to risk today. Calf cramps about halfway through this session, and stomach cramps for the last 10 minutes or so..... Should be an adventure tomorrow - I hope my body can recover enough to pull it off. | ||
| Orienteering race 39:45 [4] **** 5.4 km (7:22 / km) | |
| spiked:14/16c | ||
| Navstock medium.
This was a tough session, mainly due to extreme fatigue, stomach cramps, and blisters. But I had planned to do it, so decided to follow through. Very nice course, would have made for some awesome top-speed running. I am sure well under 35 was possible without other workouts before, and with controls in the forest. I however struggled to maintain focus - too easily distracted by my tiredness and pain. Wasn't quite sure of #5, but everything else was distinct enough to identify with little trouble. Quads started to cramp during my sprint to the finish line, to break the 40-min mark. | ||
| C • navstock 4 | ||
| Running warm up/down 15:00 [1] | |
| For the above.
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Friday Jul 6 | ||
| Other Alternative Training 1:05:00 [1] | |
| slept:4.0 | ||
| Mixed workout at work - no extra time to train outside today. Finishing work as early as possible, packing like mad, then driving down to Horseshoe Valley for a big weekend of training. Not satisfying to not get outside today, but sometimes that's all that can be done. Finishing the 44-hour stretch - verrrrrrrry nice. Have some tough stretches coming up though (an 80-hour one spanning next Friday-Monday), but after that I'm off to Sweden again. All cake...
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Thursday Jul 5 | ||
| Note | |
| slept:4.0 (rest day) | ||
| Happy Birthday to me!
Resting today. As Jon pointed out, 3 interval workouts in 6 days in enough. That, and I am in the midst of a 44-hour stretch of work; 36 straight in the ER followed by 8 in the OR. Just couldn't get free for any length of time to do a workout. Anyway, will get to do some orienteering this weekend on the Navstock maps, which will be a nice treat after a tough stretch of work. | ||
| C • Birthdays 13 | ||
Wednesday Jul 4 | ||
| Other Alternative Training 1:05:00 [1] | |
| slept:6.0 | ||
| Mix of stuff at work - stepper and balance board mainly. Low intensity but still worthwhile. Not certain exactly how much gain there will be from the wobble board, but I can say for sure it is tricky and tough! I have never had an ankle injury (touch wood) and consider my ankles strong and quick, but even so, the wobble board is quite challenging...
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| Running intervals 18:00 [5] 4.8 km (3:45 / km) | |
| Torrential rain, thunderstorms, and mega humidity here today, combined with wind - not really encouraging for outdoor training. However, nobody said Kiev would be thunderstorm-free, so out we went. Did 4 x 1200m, but not feeling too energetic. Managed to negative split, but that's about the only positive thing to be said. Even shirtless, it was so muggy that respiration was the main issue.... Slow times, commensurate with the conditions.
4:38 4:35 4:30 4:27 | ||
| Running 55:00 [2] | |
| Warm up (like THAT was necessary...), cool down (I wish), and recovery between the intervals.
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Tuesday Jul 3 | ||
| Running 29:00 [3] | |
| slept:5.0 (rest day) | ||
| Kind of a rest day today. Was on call in the ER so wasn't going to be too ambitious. And felt fairly tapped out after yesterday. Jon out-sprinted me the last 400m, and I had nothing left in the tank. Hope tomorrow is a better day.
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Monday Jul 2 | ||
| Mountain biking 1:10:00 | |
| slept:3.0 | ||
| What started out as a nice workout on our usual trail with Jon was hampered by mechanical difficulties.... First, Jon's SRAM Power-link failed about halfway through the loop, and we couldn't find half of it. So frustrating to have to push a $7000 bike for want of a $10 part! And silly us - neither had brought our usual spares along. So I rode back at speed to retrieve one, and on my way back out to meet him, my left XTR 970 crank came loose and I didn't happen to have an 8mm hex on me, so I had to pedal one-footed until I met Jon.
Liking my new Racer-X more and more; the Scale is also wicked fast (and at 8kg, wicked light), but being a hardtail it is a little hard on my butt, which has not had enough time in the saddle to toughen up. And the Racer-X is built up to a respectable 10kg, light for a full-suspension.... I need to tweak some of the fork and shock pressures, but so far it feels fine. | ||
| Running intervals 31:00 [5] 9 km (3:27 / km) | |
| This was part 2 of the "brick" - finished the ride and rapidly changed and got out the door for a tough interval session. It's my way of managing to do a longish session (for the WOC long) with a speed session (WOC relay/middle). Difficult day to do it, though, since I was unlucky on call last night and had very little real sleep, thanks to an ATV crash in the wee hours of the morning that required my attention in the ER. Neither recovery, sleep, nor hydration were quite up to snuff, but it's my day off today so I needed to get this one done.
Did 9 x 1000m, out along my 5K route. Jon came along at a jogging pace, and once he caught me at the 1000m marks I would be off on the next one. Luckily he was nice enough to jog slowly, allowing me to do these on about 5:30 cycles. The times were all over the place, partly because of the hilliness involved, partly because of the wind, and partly because after about 6 intervals I was starting to come apart a bit. First 1000m went way too fast - 3:01 (also a little downhill), but after that I realized I needed to slow down to 3:30 pace to survive the day. 3:01 3:30 3:36 3:36 3:19 3:32 3:59 3:44 3:28 | ||
| Running 32:00 [2] | |
| Warm up, cool down and recovery time for the above workout.
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Sunday Jul 1 | ||
| Mountain biking 30:00 [2] | |
| slept:6.0 | ||
| Easy ride - limited by being on call today. Happy Birthday Canada!
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