Training Archive: wilsmithIn the 7 days ending 2007-07-14:
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| S | M | T | W | H | F | S | |||||||
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.
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| 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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