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Training Log Archive: AliC

In the 7 days ending Sep 26, 2022:

activity # timemileskm+m
  Trail running4 3:24:16 19.43(10:31) 31.27(6:32) 490
  Running2 1:19:30 9.33(8:31) 15.02(5:18) 209
  Orienteering1 1:00:04 4.29(14:00) 6.9(8:42) 15420c
  Rollerskiing1 49:06 8.26(5:57) 13.29(3:42) 143
  Strength4 42:36
  Hiking1 26:39 1.25(21:24) 2.0(13:18) 24
  Total8 7:42:11 42.56 68.49 102020c
  [1-5]8 6:31:33

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Monday Sep 26, 2022 #

Note

Plan:
Mon: good core round + 45 min rollerski
Tues: O training with Susan at Oak Hill
Wed: 5k speedwork training?
Thurs: set o-tervals in the Fells?, core
Fri: Over distance trail run
Sat: Tempo
Sun: Hills in Waitsfield, VT

Kinda drafty, depends on some things.
9 AM

Strength 17:04 intensity: (16:50 @0) + (14 @1)
ahr:71 max:91

Check, did core
3 PM

Rollerskiing 49:06 intensity: (4:54 @0) + (29:14 @1) + (14:58 @2) 8.26 mi (5:57 / mi) +143m 5:38 / mi
ahr:116 max:145

Afternoon rollerski - found out how far I can go CCW on Road Around the Lake - about to the Exit of the East Cove beach - any futher and think the downhill would be too much...

Sunday Sep 25, 2022 #

Event: NEOC/CSU: Rocky Woods (Medfield, MA)
 
9 AM

Running 9:40 intensity: (26 @0) + (7:14 @1) + (2:00 @2) 0.96 mi (10:04 / mi)
ahr:117 max:131 shoes: Inov8 Oroc 290 Ultras

Orienteering 1:00:04 intensity: (6:59 @1) + (5:10 @2) + (17:07 @3) + (28:54 @4) + (1:54 @5) 4.29 mi (14:00 / mi) +154m 12:36 / mi
ahr:153 max:176 20c shoes: Inov8 Oroc 290 Ultras

Slightly off SI time because I stopped to tie my shoes and then forgot for some small bit to restart my watch....

Anyways, pretty good! Nearly made a mistake to #15 too far right and just kinda looking, but saved by not ignoring the cliff and then seeing the control.

Some steep ups that needed pushing up, tried to keep doing that, and sometimes undergrowth that was entirely get-through-able, but needed some doing.

I was working on flow, having at least some sort of idea which way I should leave before arriving at each control. It at least worked for the first half, although I didn't have anything so much as a plan, more just exiting in the right direction, which is at least a start!

Superfun!

Trail running 5:42 intensity: (53 @1) + (4:49 @2) 0.5 mi (11:24 / mi) +10m 10:43 / mi
ahr:129 max:139 shoes: Inov8 Oroc 290 Ultras

Saturday Sep 24, 2022 #

3 PM

Strength 3:28 [0]
ahr:58 max:70

Trail running 27:48 intensity: (1:01 @0) + (13:48 @1) + (12:59 @2) 2.46 mi (11:19 / mi) +58m 10:32 / mi
ahr:121 max:148

Friday Sep 23, 2022 #

10 AM

Trail running 1:44:36 intensity: (1:06 @0) + (7:21 @1) + (1:34:43 @2) + (1:26 @3) 10.16 mi (10:18 / mi) +213m 9:40 / mi
ahr:136 max:153

Hello fall! Windy and crisp, first time my long sleeve layer didn't come off during the run. Felt pretty good! Circumnavigated the lake.

Thursday Sep 22, 2022 #

2 PM

Running 13:32 intensity: (4:14 @1) + (9:18 @2) 1.44 mi (9:25 / mi) +53m 8:28 / mi
ahr:127 max:139

Running 42:02 intensity: (1:16 @1) + (13:25 @2) + (12:35 @3) + (11:09 @4) + (3:37 @5) 5.57 mi (7:33 / mi) +136m 7:01 / mi
ahr:154 max:173

4 x 10 min temp (ok, second one cut off to 7 min b/c needed bathroom break)

So my Garmin was just all over the place with my instantaneous min/mi pace, so it was totally unusable for pacing my tempos. So, I went on feel, trying to keep 10k-ish pace in mind. Also tried to think about running form a bit.

But, it looks like I did hit 6:40 min/mi pace - I subtracted out the recovery times/mileage, but kept the climb, because I always made sure the recoveries were downhill, and AP calculated elevation-corrected pace to be 6:40 min/mi.

Hit the 1.5h in the day that were actually nice and not rainy. Thanks for being accurate today weather.com!

Also, HR was def off for the second tempo and beginning of third, tightening did the trick this time.

Running 14:16 intensity: (33 @1) + (11:16 @2) + (2:09 @3) + (18 @4) 1.37 mi (10:26 / mi) +21m 9:58 / mi
ahr:140 max:165

Wednesday Sep 21, 2022 #

Note

Ok, according to an online calculator, my training paces are apparently:

Tempo: 6:39 min/mi
Intervals: 5:59 min/mi
Speed: 5:32 min/mi
Long: 8:00-9:03 min/mi
Yasso 800s in 3:04, whatever those are...
C • Yasso 800s 2
10 AM

Strength 7:20 [0]
ahr:69 max:86

Just the core core

Trail running 1:06:10 intensity: (8 @0) + (15:03 @1) + (50:04 @2) + (55 @3) 6.31 mi (10:29 / mi) +209m 9:30 / mi
ahr:131 max:153

Deer path with added loops down at John's Glen trails around The Balsams and Blueberry Trail! Damp from all the rain recently, still lots of fungi & efts.

Tuesday Sep 20, 2022 #

Note
(rest day)

Wow, overnight was *rough* thanks to the Covid vaccine - chills, muscle aches and headaches. Hopefully the worst is over (hard to tell atm, as I took some ibuprofen), in which case I'll do some core later.
2 PM

Hiking 26:39 intensity: (21:13 @0) + (5:26 @1) 1.25 mi (21:24 / mi) +24m 20:12 / mi
ahr:82 max:104

Strength 14:44 intensity: (14:12 @0) + (32 @1)
ahr:75 max:92

Core. Feeling a bunch better, but not yet 100%.

Plan:
Wed - Easy distance trail run, 1h
Thurs - 3 x 10 min tempo
Fri - Long distance trail run, 1h45
Sat - Rollerski, 1h
Sun - Rocky Woods Meet

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