Training Archive: arcticQnIn the 30 days ending 2008-09-30:
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| 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 | |||||||||||||||||||||||||||||||||||
Friday Sep 26 | ||
| Note | |
| NAOC - not going. | ||
Tuesday Sep 23 | ||
| Core strength (pilates) 1:00:00 [1] | |
| easy session today, felt so good to stretch though! | ||
| Running 1:00:00 [3] | |
| K, L and I went for a trail run through Burnt Mtn. Such great trails, we don't run on them very often when o-training there.. This was a last minute plan made sometime during the day so I didn't actually have any running clothes with me. But, i had some old running shoes at work that I use for surveying, and the top half of my two piece bathing suit to use for a "sports bra" and then K lent me his running shorts while he used his bike shorts. And I felt great! I actually felt like i was hardly wearing anything, big baggy shorts, not much of a sports bra and no watch or HR monitor strap! felt so light and fast. :o)
And, man, pilates is great. My legs were still sore after the weekend but after one session of stretching and strength..legs are wonderful now! | ||
Monday Sep 22 | ||
| Swimming 35:00 [2] | |
| Endurance swim. lap after lap. it was really nice though, not having to think about anything other than my form and trying to feel as smooth and efficient as I could. | ||
| Mtn Biking 32:00 [3] 8.0 mi (3:59 / mi) | |
| ahr:132 max:168 | ||
| K is borrowing a bike from EMS for his race this weekend, so we went to test it out on Daniels loop (one we usually run, so it's short for biking, but it was getting dark anyway).
Felt good to get out a move the legs, i feel like I haven't done anything in a long time and my legs are still sore from teh trail race Satruday. Quads and upper hams were burning but it felt good. Oh and the smells were so good! That crisp, fall air! Quite a few houses had a fire going and the mix of wood smoke, crisp frost laden leaves and horse manure all mixed together smelled wonderful! Except that it was getting dark, and cold, real fast and by the time we made it home it was almost too dark to ride, it's a good thing we don't live on a busy road! | ||
Sunday Sep 21 | ||
| Multi-discipline 2:00:00 [1] | |
| Umm, rest day? Firewood hauling, stacking and splitting, lawnmowing, weeding..good stuff. | ||
Saturday Sep 20 | ||
| Note | |
| Farnum Five
| ||
| Running warm up/down 15:00 [3] | |
| Running race (Farnum Five) 44:57 [5] 5.1 mi (8:49 / mi) +183m 4:56 / km | |
| ahr:175 max:185 | ||
| Wow, i had no idea how many hills there could be in 183m of climb, or how many hills there were on the supposed "downhill". The course was mostly up, then around a lollipop and back down. I went out too fast and definitely slowed by the frist big steep hill (which I walked). Up on the ridge i tried getting my legs moving faster again, but instead got a side cramp, crippling my breathing and stride. By the time we started heading down the cramp had subsided and my legs felt better. I was crushing the downhill, knowing that it was all downhill and i could do that, until i hit an uphill! what!? ok, powered up that, thinking that was it, no... down a little bit, then another uphill! ugh. ok, legs burning... i did it. then for real now, i really crushed the downhill! Got onto the last final 400m and kicked it in. Bittersweet victory as i finished 1st woman; ...there was a lady ahead of me, but up on the lollipop loop, she took a wrong turn or something (the course wasn't marked very well, you really had to look up to see the directional arrows on the trees) and i thought she would have just run the lolipop backwards (same distance) but instead she must have run back and forth for a bit or something, beacuse she ended up finishing a few mins back. I felt bad since I don't deserve the win, she was much faster than I and when we hit that steep hill in the beginning, I could see that she was actualy running the thing! wow.
results here:http://www.wnhtrs.com/index.php?nav=25&action=view... | ||
| Swimming 30:00 [2] | |
| After the race, loki and I headed over to the gym for a shower and actually i ended up going for a swim as a cool down. The bad thing about this was that I hadn't really had anything to eat or drink other than a 12oz bottle of recoverite stuff and a cookie. By the time i got out of the pool and showered, i was all shaky. Then I had a hell of a time figuring out what I wanted to eat. finally, got some platter of finger food at Salt hill (irish pub) and Loki and I went and had a picnic by the river before going over to watch my ultimate team play in their sectionals tourney. After scarfing down some food i felt much much better! (Though I still had to stop at DD and get an iced coffee and two donut holes!! shhh..don't tell!) ;o) | ||
Thursday Sep 18 | ||
| Core strength (pilates) 1:00:00 [1] | |
| of course this class we focused a lot of shoulders and back...which were quite tired from teh swim intervals yesterday!! | ||
| C • daytime activities 9 | ||
| Note | |
| No workout this evening. Had to go to the market for food and by the time we got home, it was dark, and we were hungry and.... yea, i know,... wah. | ||
Wednesday Sep 17 | ||
| Swimming 45:00 [4] | |
| Warm up with a few drills.
10x100m intervals. Each were about 1:30-1:35. Somewhere in the middle i got really tired..perhaps i waasn't breathing well enough, or my form was failing. After making a concious effort on my upper body form, and trying not to gag on water, i sped up the times by a few seconds. (I know it doesn't sound like much!) cool down and hot tub! | ||
| Running (easy) 40:00 [3] 5.0 mi (7:59 / mi) +292m 4:12 / km | |
| ahr:141 max:176 | ||
| Easy run down to Route 10 and back, mostly down the whole way, then turn around the utility pole, back up past the big black bulls, past the horse farm, past the people that are forever trying to sell their lawnmower, past the people with 3 tiny barking dogs, past the junk hoarder, past the people with the most amazingly open view (for NH), past the car dealership (a guy who sells rusty old cars from his driveway), past a few more non-descript people(houses) and finally the brief downhill to our house.
K wasn't feeling too peppy, so we could run easy together, and chit chat about how long it would take to run a marathon at the slow pace we were moving at. Turned out to be about 3hr48mins. piece of cake. Oh, and it's really annoying that the daylight is waning so fast. By the time we get home from work, there's not even enough light left to run on trails! Poor loki, that means he has to stay home (he pulls too much to be on a leash...but it's his own fault!) | ||
Tuesday Sep 16 | ||
| Core strength (pilates) 1:00:00 [1] | |
| good stuff. I'm getting better at planks, but no better at flexibility. | ||
| Spinning bike 50:00 [4] | |
| ahr:141 max:169 | ||
| Warm up for 15 mins then 5x1min intervals, trying to keep the cadence around 120. I almost quit after 3 of these, but i pushed through.. Then I did 3x3mins, which didn't have quite as much resistance on them, but were still wicked hard!! Felt good to power through these though! | ||
Monday Sep 15 | ||
| Running (easy) 45:00 [3] | |
| ahr:140 max:171 (rest day) | ||
| Easy run w/ K and L down the rail trail and back. This was a fastastically easy run! It felt so good to be able to run along, chit chatting about things and have the legs and body on autopilot!
Unfortunately, it looks like Loki got into a tussel with a bear somewhere along the trail. He's got a nasty cut just above his eye and a few more cuts and scrapes in various places on his head! The guy's gotta slow down! (I didn't hear any barking, so I think the real aggressor (or agressee) was either a tree, a rock or a barbedwire fence.) poor guy. | ||
| Core strength (yoga) 35:00 [0] | |
| I had set up a yoga program to record on our directtv, so i tried it out after the run. Some good stuff, making me realize that I am indeed inflexible and not nearly as well balanced as I had always thought!
I'm not really sure if this stuff is really worth the time, it's a little too much breathing and twisting and not enough stretching for me! I'll give it one more try later. | ||
Sunday Sep 14 | ||
| Running 1:22:00 [4] 13.5 km (6:04 / km) +300m 5:28 / km | |
| ahr:155 max:171 | ||
| Long run. I was going to take it easy, but i just kept moving at this pace, and it felt good...so i went along with it.
Was also going to run for longer, but my route wasn't long enough. or I ran too fast. | ||
Saturday Sep 13 | ||
| Road biking long 2:55:00 [3] 47.0 mi (3:43 / mi) +2000m 2:03 / km | |
| omg, I had no idea how hilly this ride was. 2000m climb? I'm not sure. we basically climbed Mt Moosilauke twice.
From our house, out to 112, up Kinsman Notch, down to 118 (which, silly me, thought was relatively flat..) up and over whatever notch/spur/ridge/mountain you can call that to 25 in Warren, then back west on 25 to home. I had a meltdown (poor kristoffer) when we hit the first part of the 118 hill. he can get so far ahead of me on the hills that it makes me feel soooo slow (which I am slow on the hills..serious lack of power there..) But, I had no idea what was ahead of me.. the road just kept going, up and up and around each and every corner I felt it should be the top for sure, but no...keep going up.. *sigh, I made it and the ride down was sweet. Beautiful day! K swears that he's going to ride this twice a week next spring, but for me, i think i'm glad I didn't know how hilly this ride was and would be happy if I didn't have to do it again! ;o) ever. | ||
Friday Sep 12 | ||
| Swimming intervals 35:00 [4] | |
| warm up, then 5x200m intervals. Pretty consistant again, except for the 2nd one where i had to empty my goggles of water .. Did these ones with 1.5min rest (before i did 2min rest)
3.15, 3.22, 3.14, 3.14, 3.15 eeeasasy cool down...very slow. hah! my triceps are sore again from the wussy 24 pushups the pilates instructor made us do! I gotta work on that! | ||
| C • get jacked 2 | ||
Thursday Sep 11 | ||
| Core strength (pilates) 1:00:00 [1] | |
| I actually broke a sweat in this class!..though I'm not sure if we were necessarily working harder than usual, or the room was hot, or maybe because I was wearing thick sweatpants. We did do 24 pushups and seemingly harder things than usual.. I think because our instructor isnn't teaching classes every day as she had been, so now she has to compensate and get all the good stuff in in only two classes! | ||
| Spinning bike 45:00 [2] | |
| ahr:129 max:157 | ||
| Easyish ride while watching Fools Gold (movie). It was nice having something more riveting to watch than soccer, though we could hear only about every other word because the TV volume wouldn't go any higher and the bikes were just too loud. Next time we'll hook up the amp!
Legs felt a bit tired after yesterdays run, i didn't push the power too much on the bike, mostly just spinning. | ||
Wednesday Sep 10 | ||
| Swimming 39:37 [3] | |
| Plan: warm up, 2x400m, cool down
Execution: warmup 13.5mins 1st 400m: 6.51, 4.0rest,2nd 400m: 6.54 then cool down for another 8mins. I could certainly have done these 400s faster. For both i actually had to stop after the first 100m to empty water out of my goggles, then I just kept kicking teh rope (which are NOT rope and actually hurt , especially with blisters on my heel) and then sharing a lane makes me slow down so I don't hit the other person (who was quite large and taking up more than her fare share of the lane) and my final excuse (I like making them aparently!) is that i was distracted by trying to keep track of how many laps I had done, or had left to do!! (I'll try these again later and see how much faster i can really do them.) *sigh, so much to think about... And you'd think swimming laps would be so straightforward!! ;o) | ||
| C • ! 7 | ||
| Running 55:00 [4] 11.5 km (4:47 / km) | |
| ahr:158 max:175 | ||
| An easy run for K does not equal and easy run for E.
Daniels loop, love it! Lots of rolling hills past woods and a few (one especially!) beautiful farms. Pushed the hills hard and pushed off the tops, just like my dad always told me! We ran this 8 miles 5 mins faster than last time (a few months ago) so that's an improvement! It doesn't actually sound like much to me, I would have hoped to drop more time than that...but I know that I feel a lot stronger, most noticably on the hills! | ||
Tuesday Sep 9 | ||
| Core strength (pilates) 1:00:00 [1] | |
| Felt good to stretch. This class seemed to focus on the hip flexors and that flabby stuff on the sides of your hips..good! I also did 12 whole pushups, which i of course did on my knees. Not that I'm still recovering from the push up contest, but ... I haven't done a pushup since that and .. you just can't rush into these things. | ||
| Running 36:35 [3] 6.2 km (5:54 / km) | |
| ahr:155 max:175 | ||
| Easy ish run with Loki down the rail trail. A significant amount of erosion swept a portion of the trail completely away (the whole thing is quite built up above a stream at that point) it was pretty impresive! Felt good to run, though the climb back home was tough in the dark. | ||
Monday Sep 8 | ||
| Swimming 40:00 [2] | |
| lapppsss.... body felt pretty strong! nice. | ||
| Note | |
| (rest day) | ||
| Took the afternoon off to ensure that K takes the afternoon off and rests his damaged hamstring.
Instead, we went food shopping, which I just happen to love doing! | ||
Sunday Sep 7 | ||
| Orienteering race (Red) 1:24:00 [4] 6.4 km (13:07 / km) | |
| Felt SO GOOD again today. But aparently I was running too fast for my own good. messed up several controls, #2 by probably 5 mins and #7 by probably about 25mins, at least. It was terrible!! I wish I had a scanner to scan my route on the map so that i could show you were I went... I have NO IDEA how I got so far away... The woods were open for the first half of the leg but then it got all crappy...yet I kept going... what was I doing....?????
Even when I figured out where I was I kept starting to veer off to teh right and do the same eroneous loop again. *sigh. Finally got back on course and had a clean rest of my run...but...geesh. it was awful. but, hey, it's Pawtuckaway and things like that are bound to happen, .... .... right? maybe it was the heel blisters...can I blame it on that? | ||
| C • no 8 | ||
Red Day 2 - Splits | ||
Saturday Sep 6 | ||
| Event: UNO Annual Camping Weekend | ||
| Orienteering race (Red) 1:14:00 [4] 6 km (12:20 / km) | |
| I don't have my watch with me today (monday) to fill in detailed info, so hopefully i'll do that tomorrow.
Felt SO GOOD to run through the woods...ahh, Pawtuckaway... ! No huge mistakes today, just a few bobbles and an iffy route choice made slower by some newly formed heel blisters distracting my brain and making me walk hills. I decided not to do Blue because I haven't orienteered for awhile and was concerned about getting blisters and being stuck out in the boulder field for hours. Glad I did red!! | ||
| Mtn Biking 46:00 [3] | |
| Easyish ride with K on the mtn bike trail that squiggles around through the woods in Pawtuckaway (not the doubletrack roads that head out towards South Mtn.) Felt really sloppy and awkward with all the rocks and roots being all wet and in the way.. Then about a 1/3 of the way through, K skidded off an extremely slippery wet bridge into a streambed and bent his derailluer hanger and messed it all up. He seems to be ok other than a banged up hamstring and a few fingers. It could have been so much worse!!! (I see all these horrific images going through my head when I think of it!) We made it through the rest of the trail without any issue other than K being frustrated having to be in such a high gear (otherwise the derailleur would hit his spokes!) | ||
Red Day 1 - Splits | ||
Friday Sep 5 | ||
| Swimming 40:00 [3] | |
| Did some 5x200m intervals this morning! Felt good tomove fast and have time go by so quick, but bad like my arms were dead and breathing was all rushed...like intervals shouldn't do that or something... unbelievable.
Pretty consistant times... 3.18, 3.14, 3.14, 3.14, 3.11 with 2' rest between. definitely slower second 100m. Looking at the watch half way through i would range between 1.32 to 1.34 at the 100m, but then must have lost time 2nd 100m. | ||
| C • camping? 1 | ||
| Running 25:00 [3] | |
| Easy run around the campground with K, mom and dad. Body felt good other than my stomach, who was not appreciating the chicken fingers it had for an afternoon snack. Mom and I cut the run short and went for a swim while the boys got lost in the dark. | ||
Thursday Sep 4 | ||
| Core strength (pilates) 50:00 [1] | |
| stretching felt good! Planks and tricep strength work did not!!
;o) | ||
| Walking 20:00 [1] | |
| Brisk walk with Loki down the rail trail by the gym while waiting for K to swim. Also felt good to stretch and shake out the quads, which my left one has been bugging me since saturday, off and on. | ||
| Spinning bike 1:00:00 [3] | |
| ahr:137 max:169 | ||
| Got home too late to go for an outside ride, so we spinned, span, spun in instead.
Warmup, a few little things then 3 x 3min power intervals (2' rest), then cool down. burning quads! I didn't think that I'd be able to walk today (Friday), but legs feel ok! Tomorrow might be different..? | ||
Wednesday Sep 3 | ||
| Swimming 35:00 [1] | |
| easy..my triceps still hurt.
Why, you ask? Oh, well, during the awards, they were doing a raffle type give-away for 4 certificates to go to Nationals. (still had to qualify, but free entry). 2 for the men, 2 for the women. Push-up contest!!! So, only 2 women were up there going for it, so K nudged me to go up and give them a run for their money. So I did and got my ass handed to me. 1.5mins to see how many push ups you could do...i did a whopping 35, the next girl did 39 and the other girl, who is jacked, by the way (the same girl that kicked my ass in the race) did 68. damn. i'm weak. and now, for th rest of the week, i pay for it!! hmph. | ||
| C • ha ha 1 | ||
| Running 38:00 [4] 8.4 km (4:31 / km) | |
| ahr:164 max:174 | ||
| Run to the end of the road and back. Started out running with K, but his easy and my easy are obviously not the same, even running downhill, so I let him go and sure enough, he took off. Fine. I ran my own pace, which, turns out, is the same as when i run with him, only it's much more relaxed KNOWING i CAN slow down if I want/need to!
The whole way out is downhill, then uphill on the way back. Shortish hills, with flats between. I pushed the hills and off the top, then settled in for teh short breaks between. Felt pretty good!! Ahh, improvement... | ||
Monday Sep 1 | ||
| Mtn Biking 45:00 [1] | |
| K and I went to Dartmouth Ma today to lay out at the beach and have a mini vacation.
This included staying at some family friends and then riding from their house to the beach to meet them. Fantastic weather! And the water felt SO good! So good to swim and not have to go anywhere! ;o) Ride over the scenic route took 45mins. Ride back (after being sunbaked and fuzzy) the short route took 35 mins. the time does not include stopping for ice cream in the harbor! My legs felt decent, a bit fatigued and hills kinda wrecked me, but otherwise felt good to move around after such long drives to and from NY. | ||