Training Log Archive: AliCIn the 7 days ending May 21, 2023:
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Sunday May 21, 2023 #
Event: Mary Cummings Park
10 AM
Running 4:35 0.51 mi (9:00 / mi)
ahr:118 max:135
Orienteering 33:32 3.28 mi (10:13 / mi) +82m 9:29 / mi
ahr:153 max:174
Green @ Mary Cummings Park
Kinda forest-sprinty and nicely set for the little park that it was! Did pretty well, but was surprisingly far off to #10 and had to run up the swamp to the boulders, so much for even remotely dry feet. And then both Nils and Mori were way faster on the trail run to #13, gotta keep the attention on being fast when it's possible and push those! (Wasn't just leg speed, I was much closer on the road run from #14 to finish.)
Kinda forest-sprinty and nicely set for the little park that it was! Did pretty well, but was surprisingly far off to #10 and had to run up the swamp to the boulders, so much for even remotely dry feet. And then both Nils and Mori were way faster on the trail run to #13, gotta keep the attention on being fast when it's possible and push those! (Wasn't just leg speed, I was much closer on the road run from #14 to finish.)
Saturday May 20, 2023 #
Event: Nottingcook Forest
10 AM
Running 2:06 0.22 mi (9:22 / mi)
ahr:104 max:117
Orienteering 55:12 3.72 mi (14:50 / mi) +118m 13:30 / mi
ahr:142 max:171
Red @ Nottingcook Forest
Pretty awesome forest. Had fun being back out there, and most importantly didn't re-injure the ankle. A few slightly-offs, will try to analyze a bit more. Wasn't as aggressively running as in recent past, have to get back to that, but for now it's good to be out there, doing the technical work and not hurting the ankle. Probably need to prioritize ankle strengthening now.
Pretty awesome forest. Had fun being back out there, and most importantly didn't re-injure the ankle. A few slightly-offs, will try to analyze a bit more. Wasn't as aggressively running as in recent past, have to get back to that, but for now it's good to be out there, doing the technical work and not hurting the ankle. Probably need to prioritize ankle strengthening now.
Orienteering 35:16 1.41 mi (25:01 / mi)
ahr:99 max:138
White course with S. She ran probably 2/3 of and was again mostly coming up with the plan. Does need prodding to notice things, but coming along!
Friday May 19, 2023 #
10 AM
Running 51:44 6.24 mi (8:17 / mi) +150m 7:43 / mi
ahr:150 max:170 rhr:49
BB: 34 -> 74
2 x 12 min tempo, on the roads
Felt pretty good! Went for more glide-y, less push-y given the upcoming weekend races. Also, saw another porcupine! It just watched me go past from the side of the road, so not bothered...
Ankle had some slight pains, but nothing worrying.
2 x 12 min tempo, on the roads
Felt pretty good! Went for more glide-y, less push-y given the upcoming weekend races. Also, saw another porcupine! It just watched me go past from the side of the road, so not bothered...
Ankle had some slight pains, but nothing worrying.
Thursday May 18, 2023 #
10 AM
Trail running 52:49 4.62 mi (11:26 / mi) +165m 10:18 / mi
ahr:134 max:154 rhr:52 shoes: HOKA Challenger ATR 6
BB: 47 -> 84
Oof, legs still quite sore from Tues's hill efforts. So went out for an easy trail joggeroo instead of tempo work, which just felt like it would be destructive.
Nice to be out on the trails, focused a lot on foot placement, but with that effort, ankle was pretty much fine being on the trails (also taped), which is great!
Oof, legs still quite sore from Tues's hill efforts. So went out for an easy trail joggeroo instead of tempo work, which just felt like it would be destructive.
Nice to be out on the trails, focused a lot on foot placement, but with that effort, ankle was pretty much fine being on the trails (also taped), which is great!
Wednesday May 17, 2023 #
2 PM
Strength 15:28
ahr:69 max:93
BB: 25 -> 62
Almost complete set of core, but missed out final side planks, arm/leg out things and pushups because Martin woke up from his nap and then I had to skedaddle to get S to gymnastics.
Body was toast from yesterday, so day otherwise fully off. Legs were DOMSy and overnight rest poor (Body Battery has been creeping lower every night since Sunday: 91 - 81 - 69 - 62).
Almost complete set of core, but missed out final side planks, arm/leg out things and pushups because Martin woke up from his nap and then I had to skedaddle to get S to gymnastics.
Body was toast from yesterday, so day otherwise fully off. Legs were DOMSy and overnight rest poor (Body Battery has been creeping lower every night since Sunday: 91 - 81 - 69 - 62).
Tuesday May 16, 2023 #
10 AM
Crosstrainer 10:00
ahr:123 max:138
Warm up on the elliptical.
Trail running hills 44:21 2.91 mi (15:14 / mi) +349m 11:06 / mi
ahr:142 max:178 shoes: Inov8 Oroc 290 Ultras
5 x ski hill = hard stuff! So glad ankle was ok with it, def took it easy on the descents. Also had an adult female deer tick on my socks at the top of the 3rd one, glad I got it off pronto. Sylvia had a dog tick biting at her hair line, found yesterday morning. Shouldn't get Lyme from it b/c dog tick, and hopefully she won't get some of the other (hopefully less common?) tick borne diseases that dog ticks can transmit...
Anyways, times were:
2:53
3:02
2:54
3:02
3:02
Which seems good, last time I did this my very fastest time was 3:02 on the 4th + final one.
Anyways, times were:
2:53
3:02
2:54
3:02
3:02
Which seems good, last time I did this my very fastest time was 3:02 on the 4th + final one.
Crosstrainer 10:03
ahr:140 max:147
Monday May 15, 2023 #
Note
Keeping busy over BG weekend kept me from being too sad about missing it. (Camping with the kids; planning Sat training, helping some with BG Sun morning.) But was a bummer, would have been super-great training for the WOC long and just a great opportunity for some mass start chaos. But it's a near certainty that running the BG would have made my ankle worse and I just need it to keep monotonically improving, so.
The plan:
Mon - long workout: run to gym, bike/elliptical, run back from gym, 1h30 total; core
Tues - hill workout, 5 x ski hill, walking down though so as to not endanger ankle, also maybe warm up/cool down on bike for less total running time, will also tape
Wed - bike/elliptical for an easy ankle day after hills; core
More tentatively:
Thurs - 2 x 15 min tempo on roads with a little trail running attempt for wu/cd
Fri - easy, full-focused trail run; core
Sat - Nottingcook Forest Red
Sun - Mary Cummings Park Green + Brown or Orange?
The plan:
Mon - long workout: run to gym, bike/elliptical, run back from gym, 1h30 total; core
Tues - hill workout, 5 x ski hill, walking down though so as to not endanger ankle, also maybe warm up/cool down on bike for less total running time, will also tape
Wed - bike/elliptical for an easy ankle day after hills; core
More tentatively:
Thurs - 2 x 15 min tempo on roads with a little trail running attempt for wu/cd
Fri - easy, full-focused trail run; core
Sat - Nottingcook Forest Red
Sun - Mary Cummings Park Green + Brown or Orange?
10 AM
Running 14:50 1.59 mi (9:20 / mi) +39m 8:40 / mi
ahr:132 max:148 shoes: HOKA Challenger ATR 6
Long workout triathalon! Run-exercise bike-elliptical-run.
Ankle felt pretty ok - one time it actually hurt with a bit too much forward flexion (still some swelling in the joint), but otherwise, really no pain.
Hopefully some of the last times on the exercise bike/elliptical this week..!
Ankle felt pretty ok - one time it actually hurt with a bit too much forward flexion (still some swelling in the joint), but otherwise, really no pain.
Hopefully some of the last times on the exercise bike/elliptical this week..!
Cycling 30:01
ahr:127 max:142
Crosstrainer 30:03
ahr:133 max:152
Running 15:52 1.68 mi (9:27 / mi) +39m 8:48 / mi
ahr:115 max:127 shoes: HOKA Challenger ATR 6