Training Archive: SuddenIn the 31 days ending 2006-10-31:
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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 Oct 29 | ||
| Running hills 25:00 [3] | |
| Strength 30:00 [3] | |
| Running intervals 5:00 [5] | |
| Roller skiing 55:00 [2] | |
| Running 1:05:00 [1] | |
| Running 4:15:00 [2] | |
| Mon: Spanst + stairs + w up/c down 0.20 + 0.05 + 0.35
Tue: Distance 0.45 Wed: Spanst + distance 0.10 + 0.25 Thu: Distance 0.30 Fri: Hills + w up/c down 0.25 + 0.30 Sat: Roller skiing 0.55 Sun: Distance DV 2.25 Another crucial week, am I in or out? I'm still in. Despite, more or less, 24/7 supervision, I managed to go at least for a short run every day at the OEC. Most of the training was junk training, but still...I had another good weekend run Sunday. Feeling a bit stronger. | ||
Sunday Oct 22 | ||
| Running 1:05:00 [1] | |
| Indoor biking 2:00:00 [2] | |
| Running hills 25:00 [3] | |
| Running intervals 15:00 [5] | |
| Running 3:25:00 [2] | |
| Mon: Rest
Tue: 4 times 2x2 min + w up/c down. 0.15 + 0.45 Wed: Indoor biking 1.00 Thu: 5 x Lowry + w up/c down. 0.25 + 0.25 Fri: Long run DV 1.40 Sat: Indoor biking 1.00 Sun: Long run DV 1.45 Decided that, if I'm serious about getting better, time to start doing what I can. I'm happy with this week. Especially the Fri and Sun long runs were good; lots of forest running and hills, both in the Ancaster Creek area, and it felt pretty good. I also mentioned to suffer through two one hour sessions on the bike. Not bad. However, I know it will be tough to train next week due to the Muskoka trip with school, so I knew I had to do some grind work. | ||
Sunday Oct 15 | ||
| Orienteering 1:20:00 [1] | |
| Running 3:45:00 [2] | |
| Mon: WineO at Mt. Nemo. Put out/collected flags. 0.40+0.40
Tue: Rest Wed: Rest Thu: Rest Fri: Rest Sat: Long run w/ Wes in Oakville - 2.00h Sun: Long run w/ Mark in Ancaster Creek - 1.45h Eventhough NAOC is over, this was a tough week. I had to start making lesson plans again, including the previous few weeks..., and marking papers. I wasn't that motivated either to train anyway this week, but I knew I eventually will be (I know I'm going to be one of those training and racing year after year), and the first seed was the run with Mark Sunday. A solid woods run in nice weather. It doesn't take more. | ||
Sunday Oct 8 | ||
| Running 2:35:00 [1] | |
| Running 50:00 [2] | |
| Orienteering race 2:45:00 [4] | |
| Running 20:00 [5] | |
| Mon: Rest.
Tue: 6 off 2x1 min. Tot. 1.10 Wed: 0.50 min at Mac Thu: Rest Fri: 0.15 NAOC sprint + 0.45 warm up/cool down Sat: 0.45 NAOC middle + 0.30 warm up/cool down Sun: 1.45 NAOC long + 0.30 warm up/cool down So finally the NAOC weekend. A stressful week no doubt, but I felt confident going in to the races. At the sprint, knowing the SI worked..., I started as usual - full speed. I did really well the first 2/3, I had the lead up until then, after that I started to get a little bit tired. I caught Magnus with one minute just before the controls around the residence, but he bit me with a few seconds to the finish. I hesitated a couple of times and if I really scrap, I could have made Patrick's time but I'm very happy with the silver. The Saturday's race was, as expected, very technical. I got off to a good start, but then I made mistakes on several controls after each other. I tried to keep the spirit up, but eventually reality caught up to me and I simply just finished it off. Just like most races this year, except the first Pig event, it is the technical side of the race that is causing me problems. Even the middle race, despite last week's cold, poor training, a lot of organizing, I was running as fast as the top guys. Something I need to think about over the winter what to do. As for the Sunday race, a disappointment. I did really well the first 30 minutes, I was within a minute from Wil, I caught Margus and Joe, but then I lost 10(!!) minutes on one control. The rest of the course, I did ok, but I started to fade just before the long leg "back" home, so the last few kilometers were rather painful. Obviously, the lack of preparation had a significant impact on the long race. I'm a bit upset, because the course suited me, and if I only had been eating and drinking a bit better the days leading up to the NAOC, the long result would have been different. In any case, the NAOC was a huge success, but from my perspective, if the same situation arise, I should choose to either run or organize. | ||
Friday Oct 6 | ||
| Event: 2006 North American Championships (Golden Leaf Orienteering Fest) | ||
Sunday Oct 1 | ||
| Running 2:05:00 [2] | |
| Mon-Thu: sick
Fri: 50 min around McMaster. Checking it out for NAOC. Have now an idea. Sat: 1.15 around Chedoke. Not very funny. Sun: Rest. Comment: this year has been all about getting sick. No exception for the NAOC. Things have been ver busy with the school start and the NAOC. I know haven't got enough sleep the past few weeks, so I knew there was a risk I'd get sick. However, this one wasn't as bad as the February, April and June versions, but still six days with no training. and with already little training; this not good. But the no sinus infection, so hopefully, it won't take too long before my legs will be ok. | ||