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Training Log Archive: AliC

In the 7 days ending Jul 30, 2011:

activity	#	time	miles		km		+m
Running	7	5:27:21	40.84	(8:01)	65.72	(4:59)	279
Rollerskiing	2	1:44:33	18.54	(5:38)	29.84	(3:30)	197
Orienteering	1	1:17:21	6.51	(11:53)	10.48	(7:23)	144	10c
Swimming	3	1:11:41	1.13	(1:03:42)	1.81	(39:35)
Strength	4	41:45	0.41		0.66		2
Rowing	1	29:30	3.02	(9:46)	4.86	(6:04)
Drills	2	17:50	1.07	(16:43)	1.72	(10:24)	1
Total	13	11:10:01	71.51		115.08		623	10c
[1-5]	11	10:43:35

2:32

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Saturday Jul 30, 2011 #

Event: 2011 US Classic Championships

11 AM

Running warm up/down 8:57 0.81 mi (11:03 / mi) +4m 10:53 / mi
ahr:126 max:151

Jog to the start with Steph and a little bonus prancing around.

Orienteering race 1:17:21 6.51 mi (11:53 / mi) +144m 11:07 / mi
ahr:165 max:184 10c

Day 1 of Classic Champs at Happy Valley

Eh, fine, but not great. Lost a minute here and there, and was hesitant in the vagueness more than once. 2.5m contours are tiny things actually on the ground!

1- whoops, turns out that color green isn't bad at all should have gone straight instead of trail
2- fine
3- panic! map scale issues, wanted crossing to be far earlier than it was
4- bounced of stone walls to be sure where I was, not excellent in the circle though
5- fine almost all the way there, then thought I came out on marsh closer to where control should be, but headed down it to the right and found
6- initial thought: just run up the hill, control at the top. thought halfway there: major panic, the whole top of the hill is just vagueness, how in the world will I find 1 little swamp? bounced around a bit up there, found just after deciding to bail to trail
7- fine
8- mmm, didn't see what now looks like a lovely route along a stream, I went up far too early, didn't even hit the trail which was the other good option... also got tangled up in green at one point
9- um, tired? issues right close in and was hesitant and not in great contact from 8 to trail
10- road route

2037/2000

QuickRoute

Little fumbles to 5 and 6, really non-ideal route to 8, complete mess to 9. I really don't remember being that dragged off the way I wanted to go to 9, but I was getting lazy and not reading features that much in that detailed stuff, however, I thought I was paying some attn to compass, obviously not...

2 PM

Running warm up/down 9:11 [1] 0.95 mi (9:41 / mi) +9m 9:24 / mi

Day 1 Red - Splits

Friday Jul 29, 2011 #

12 PM

Swimming 16:12 [2] 0.5 mi (32:23 / mi)

Last good swim with Stephi, 4 x to Good's rock.

Swimming (aquajogging) 15:04 [1] 0.0 mi

And aquajogging, lalala

Thursday Jul 28, 2011 #

7 AM

Running 10:15 1.19 mi (8:36 / mi) +12m 8:21 / mi
ahr:126 max:141

Drills 7:19 0.43 mi (16:58 / mi)
ahr:129 max:144

Running 47:38 6.24 mi (7:38 / mi) +31m 7:31 / mi
ahr:146 max:172

12 x 1 min intervals, pretty hard, but not crazy hard. Left calf felt a bit tight, stretched it out a lot afterwards.

Tried to make a loop of South Kahshe Lake Road and Bay Rd. back to Tryson, but didn't seem to work. At least there was a 'dead end' sign. Either that sign or google maps is lying!

C • Dead end 8

3 PM

Strength 13:00 [0]

10 min abs, 1 min back, 2 min hammies with Stephi. Back is pretty darn sore from the waterskiing+rowing combo yesterday...

C • Waterskiing/rowing combo 2

Wednesday Jul 27, 2011 #

9 AM

Rollerskiing long 1:03:16 11.26 mi (5:37 / mi) +129m 5:26 / mi
ahr:130 max:152

Part one of long workout, a skate rollerski with Stephi, she was doing a 3h, said I'd join her for at least the first. Company is nice! Did a little bit without poles. The construction workers on the bridge over the highway are getting familiar with our crazy rollerski ways, one asked Stephi if they could go off road, nope, not these at least!

Running long 59:36 7.57 mi (7:52 / mi) +54m 7:42 / mi
ahr:138 max:166

And an hour run to top it off. Explored down Wigwam Lodge Rd which was fun and not too FDF-filled despite being a dirt road. Found a trailer park at one bit. Woods where I saw it (most of the roads are house-lined) looked nice for orienteering in. Kinda like Barrens, suppose it's more or less the same rock.

5 PM

Rowing 29:30 [1] 3.02 mi (9:46 / mi)
ahr:97 max:120

Little afternoon row out on the lake. Hard to get the HR up rowing... guess the stroke rate needs to go higher, but it just doesn't feel pretty.

Tuesday Jul 26, 2011 #

9 AM

Rollerskiing intervals (skate) 41:17 7.28 mi (5:40 / mi) +68m 5:31 / mi
ahr:136 max:171

First real rxc training of the season! Went out with Steph and did half her intended intervals with her, figure shouldn't try too much all at once... fun to ski with her. She's working on 'skiing big' on the recommendation of coach Ruff, just means trying to use full leg/arm length to max advantage. Not really the technique for ski-o, because you take up more space, but something to work for ski skiing though.

Body felt ok skiing, just side-of-bum muscles complaining slightly.

Running intervals 30:40 4.04 mi (7:35 / mi) +32m 7:24 / mi
ahr:139 max:173

And presto! into running shoes to complete the workout. Had a bit of the triathlon feeling of running being really slow and awkward after rollerskiing... did 3 more 4 min intervals, for 5 total.

Strength (ankle) 9:04 0.21 mi (43:10 / mi) +1m 42:32 / mi
ahr:121 max:154

Ankle jumps on the beach waiting for Stephi to finish.

4 PM

Swimming 16:12 [2] 0.5 mi (32:23 / mi)

Oooh, it was chilly in the wind! But water is still nice and warm. Went out with Steph, turns out I'm a smidge faster swimmer. Mark joined us for the last lap or two, this was 4 times to Goode's rock and back.

C • Garmin + water 6

Swimming (aquajogging) 16:29 [1] 0.12 mi (2:11:59 / mi)

And aquajogging, haven't done this in ages. Maybe once when hammie was injured, but just found it maddening in the pool, last time seriously was while healing from shoulder surgeries... Chatting with Mark and Steph to Goode's rock and back.

Monday Jul 25, 2011 #

9 AM

Running 11:52 1.38 mi (8:35 / mi) +12m 8:21 / mi
ahr:126 max:141

Drills 10:31 0.64 mi (16:34 / mi) +1m 16:29 / mi
ahr:130 max:148

Running 56:24 7.52 mi (7:30 / mi) +54m 7:20 / mi
ahr:144 max:166

Stephi was just double poling today, decided that wasn't the best first-real rollerski plan, so did a run with two 15 min tempos worked in.

Soon as I started tempo numero uno, it started pouring. Like rain bouncing back off the road pouring. Instantly soaked. At least it stopped after a bit, running in the rain isn't so bad, but paddling back across the lake afterwards would have been, even as it was had the whole white-fingers syndrome by the time we got back.

Oh, and cool down was over to the Rockhaven store, but they only had chocolate, no bread or cereal. Love chocolate and all, but it doesn't make very good toast...

5 PM

Strength 13:00 [0]

10 min abs with Stephi, 1 min back, then 2 min of hammie stuff, can't do one of them without the exercise ball, but did the two types

Stephi was tougher than me and did arm strength stuff and another set of abs. Right, will get to that stage!

Sunday Jul 24, 2011 #

8 AM

Running 1:27:42 10.57 mi (8:18 / mi) +68m 8:08 / mi
ahr:132 max:151

Long run with Stephi after canoeing over to Rockhaven. Went down South Kahshe Lake Rd. until the deerfly swarm got to be too much...

Strength (ankle) 1:45 [1] 0.06 mi (29:02 / mi)
ahr:123 max:131

Brief interlude

Running 5:06 0.56 mi (9:04 / mi) +3m 8:55 / mi
ahr:125 max:141

Strength (ankle) 4:56 0.14 mi (35:17 / mi) +1m 34:31 / mi
ahr:140 max:153

Jumpy ankle drills

2 PM

Swimming 7:44 [2] 0.0 mi

2 x rock off the front dock. Have not been swimming in ages, arms tired even after just this weency bit afterwards!

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