Training Log Archive: AliCIn the 31 days ending Jul 31, 2009:
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Friday Jul 31, 2009 #
Running 21:00 [2]
Quick little run around Uni Parks- focused on running only with periphereal vision, so looked up at the tops of trees. Good ankle workout cause they don't know what's coming, more like in the woods, trying to read a map. I'm sure I looked funny though...
Thursday Jul 30, 2009 #
Running 35:00 [1]
Little work-escape run- 1.3 times around Uni Parks, out LMH exit, then to home, pick up old veg boxes, then over to the veg box pick-up, grab a full one, run home (arm workout!), shove into fridge and run back to work.
Running 3:00 [5]
6 x 30 sec really hard
Felt ok. Different doing these on the flats and not uphill though!
Felt ok. Different doing these on the flats and not uphill though!
Wednesday Jul 29, 2009 #
Note
(rest day)
Whew. Back in Oxford. And exhausted. Taking a 10pm departure flight from Granada means arriving in Oxford at 6am with very little sleep.
Day off definitely required! Brain not so sharp today...
Day off definitely required! Brain not so sharp today...
Tuesday Jul 28, 2009 #
Running tempo 22:00 [4]
Hard run from the optical telescope, to the laguna, up the path to the left and back down... ran hard as I didn't have much time!
Running 8:00 [1]
Warm up (to wake up too- only woke up 5 min before heading out!), and warm down, to round it out to 30 min.
Monday Jul 27, 2009 #
Running 41:00 [2]
Didn't wake up in time to go to the summit again, so ran along the same path as yesterday, doing 30 sec sprints and taking pictures! Unfortunately cloudy, so not the best light for photos.
Running hills 3:30 [5]
7 x 30 sec sprints, on various difficulty paths
Sunday Jul 26, 2009 #
Running 51:00 [1]
Lovely run- to the laguna, then up the path along it, to more natural little melt ponds and then snow, which I crossed, foudn another path, and kept going up!!!
Saturday Jul 25, 2009 #
Running 24:00 [1]
Running around before/between intervals on the mountain!
Running 17:00 [5]
4 min up to laguna
4 min up from laguna to lift base
30 s more up, becuase it was there
4 min up on down hill ski slope (some guys said something in spanish to me as I charged up, I'm guessing it was encouragement, or 'you're crazy')
3.30 around optical telescope towards the 30m
1 min up the final hill to 30m
Good session. Tough stuff, both becuase of the lack of oxygen and because the air is sooooo dry.
4 min up from laguna to lift base
30 s more up, becuase it was there
4 min up on down hill ski slope (some guys said something in spanish to me as I charged up, I'm guessing it was encouragement, or 'you're crazy')
3.30 around optical telescope towards the 30m
1 min up the final hill to 30m
Good session. Tough stuff, both becuase of the lack of oxygen and because the air is sooooo dry.
Friday Jul 24, 2009 #
Running 1:20:00 [2]
Alright, so some was walking, but that was still working very hard as I was going up to the tippy top of Pico Veleta- was 550m climb from where the telescope is! Basically went straight up, not that there was necessarily a path where I went. Then came down on the road for a bit, before decideing to tubmle down the mountain following one of the lift lines back to the laguna.
Came upon some sheep that were being herded by a sheep dog. Got barked at, suppose being told not to interfere...
Came upon some sheep that were being herded by a sheep dog. Got barked at, suppose being told not to interfere...
Thursday Jul 23, 2009 #
Running 55:00 [2]
3 min down, 2 up on the way down for 30 min
then 3 min up, 1 min down on the way up for 25 min.
Wind about as horrible as yesterday, bum a bit sore from yesterday's intervals.
then 3 min up, 1 min down on the way up for 25 min.
Wind about as horrible as yesterday, bum a bit sore from yesterday's intervals.
Strength 5:00 [1]
2 min push ups
2 min side plank
1 min supermen
2 min side plank
1 min supermen
Wednesday Jul 22, 2009 #
Running 36:00 [2]
Whew. Gusts up to 30m/s with average wind around 25 m/s. That's 67 and 55 mph in non-SI units... So I ran on the road, not on the ridge paths, else I would have had to go slow to not be blown off. Road is steeeeep!
Running hills 4:00 [5]
8 x 30 second bursts with 3 min recovery in between. Hard stuff- esp. hard to get breath back afterwards being at 3000m!!
Strength 10:00 [1]
10 min abs, haven't done these in ages...
Tuesday Jul 21, 2009 #
Running 33:50 [2]
A bit of a putter around the mountain, over to the laguna and then up towards the top a bit- must go to the top one of these days! Bummer I have to carry a radio while running, but the telescope operator won't let me leave without it.
Sunday Jul 19, 2009 #
Swimming 50:00 [2] 2.5 km (20:00 / km)
200
100 swim, 100 kick, 100 pull, 100 swim
4 x 50
3 x 100
2 x 150
1 x 200
2 x 150
3 x 100
4 x 50
50 kick
50 swim
100 swim, 100 kick, 100 pull, 100 swim
4 x 50
3 x 100
2 x 150
1 x 200
2 x 150
3 x 100
4 x 50
50 kick
50 swim
Saturday Jul 18, 2009 #
Running 37:21 [1]
Out to South Parks, and back, including up the stairs to the tower!
Running hills 6:00 [5]
4 x (30 sec, 1 min), with long > 2 min recoveries between each
Friday Jul 17, 2009 #
Running 26:50 [1]
Lab to pool. Pool to food shop. Food shop to 45 hendred st.
Swimming 25:00 [3]
Attempted to do 2100, cramped badly at 1700 and gave up. Do not feel swimming fit anymore!
200
100 swim, 100 kick, 100 pull buoy, 100 swim
4 x 50
3 x 100
2 x 150
1 x 200
2 x 150
then cramped...
200
100 swim, 100 kick, 100 pull buoy, 100 swim
4 x 50
3 x 100
2 x 150
1 x 200
2 x 150
then cramped...
Wednesday Jul 15, 2009 #
Running 30:00 [1]
Run out to Port Meadow and back, plus rests between intervals. Sunny, but breezy day, perfect for running, just a tidge warm for intervals.
Running tempo 10:31 [4]
Tempo around the perimeter of the nature reserve. Bumpy running, should be good terrain-ish training. Right ankle crunched lightly once. Wish it would go away once and for all!
Running intervals 2:00 [5]
30 second bursts along the short-hard method of training recommendation
Tuesday Jul 14, 2009 #
Running 29:20 [2]
2250 before little mini circuits session
630 after, back to lab
630 after, back to lab
Strength 34:48 [1]
Rogue circuits session with astrophysicists since yesterday's became orienteering... Good stuff!
Monday Jul 13, 2009 #
Cycling 40:00 [1]
Cycling to and from summer series. Downhill the way back is nice. =)
Orienteering race 30:00 [4] 4.1 km (7:19 / km)
Summer series at Youlbury. Not amazing orienteering on my part- 180 deg error out of the start, then wrong stream reentrant at the end of the short loop.... some other messiness on the short loops to another 2 controls. Good practice!
Sunday Jul 12, 2009 #
Running 40:00 [1]
From Granville Court to Shotover, including the way down the hill between intervals.
Running hills 12:00 [4]
3.53
3.49
3.56
From the bottom side of the bridge to the telephone poles at the top at the first entrace. Think these are respectible times....
3.49
3.56
From the bottom side of the bridge to the telephone poles at the top at the first entrace. Think these are respectible times....
Thursday Jul 9, 2009 #
Running 5 [5]
Short hills with club.
30 60 30 60 30 60 30
With looooong > 2min breaks between.
30 60 30 60 30 60 30
With looooong > 2min breaks between.
Running 36:00 [1]
To South Parks and back and recoveries between intervals.
Wednesday Jul 8, 2009 #
Swimming 21:00 [1]
200
400
10 x 50
100
Hard on the 50s! Was doing them in 45-46s, with remainder of a minute for recovery.
400
10 x 50
100
Hard on the 50s! Was doing them in 45-46s, with remainder of a minute for recovery.
Tuesday Jul 7, 2009 #
Running 35:00 [1]
Over to Port Meadow from lab, happily in a break from the rain. Warm up, warm down and recoveries in between in intervals.
Running 14:00 [5]
2 x (.5 1 2 2 1 .5 min) with ample (~2 min for most) recovery
Not quite the short bursts prescribed by the Canadian study, but short hard work, with good recovery. I feel like just 6 x 30 seconds with 4 min recovery is too little work.
Not quite the short bursts prescribed by the Canadian study, but short hard work, with good recovery. I feel like just 6 x 30 seconds with 4 min recovery is too little work.
Monday Jul 6, 2009 #
Running 53:42 [2]
Woo, finally a decent-distanced run! Went out before circuits, Marston Ferry to Marston, 2x hill, then down Headington Hill, through the park, mesopotamia and to New college sports grounds for circuits. Felt good, nothing niggly.
Also includes sports ground -> lab.
Also includes sports ground -> lab.
Strength 49:00 [1]
Circuits in the sun, with a breeze, which was nice!!!
Sunday Jul 5, 2009 #
Note
(rest day)
Walking around town, visiting the Pitt Rivers, and then an afternoon of punting, but not sure that counts as training... =)
Saturday Jul 4, 2009 #
Running 25:00 [1]
After doing touristy things around town with visiting friend Ritchie snuck in a run from work to/around Port Meadow. Hot out!
Running 15:00 [4]
Intervals: 5 x 3 min. Gave Ritchie my watch, so was timing them on a cell phone, so not *exacly* 3 min...
Felt ok. Not super speedy but good. And good to do them in terrain-ish, I think. No ankle probs.
Felt ok. Not super speedy but good. And good to do them in terrain-ish, I think. No ankle probs.
Friday Jul 3, 2009 #
Running 30:00 [2]
Morning run right after the heavy, heavy rain showers. Still way humid, but a bit cooler....
Thursday Jul 2, 2009 #
Running 20:00 [3]
Ah! Had to go rescue the veg box and get back for a talk quickly. Quick run!
Running 2:00 [5]
While on the veg box pick up, worked in 4 x 30 seconds of hard hard running.
Wednesday Jul 1, 2009 #
Note
(rest day)
Ahhh! Moving day!!! Had to scrub scrub scrub room/bathroom/oven and pack and move out. Busy Tues and Wed because of this- and in the most heat Oxford has seen in the past 3 years!
Am now nice and close to dept, up Banbury road.
Am now nice and close to dept, up Banbury road.