Training Archive: arcticQnIn the 31 days ending 2005-03-31:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||
| 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 | W | H | ||||||||||||||||||||||||||||
Wednesday Mar 30 | ||
| Note | |
| (rest day) | ||
| Ankle muscles have been sore after last weekends race and I had several errands and random things to do and didn't have time, really, to go for a run. Which is fine anyway, my legs needed the rest, even though we're driving all evening thursday. | ||
Tuesday Mar 29 | ||
| Running 44:00 [4] | |
| ahr:156 max:169 shoes: Nike Goretex | ||
| "Easy 40' run" with Kristoffer. Went up the hill behind my place to forest trails, still covered in snow and ice and, after all this rain, water! Feet got wet despite the goretex, but it was warm enough that it didn't matter at all. Ended up pushing the pace most of the way, even though I was leading, ops.
Good run, though, feels good to be running on clear trails again, not just snowy trails. | ||
Monday Mar 28 | ||
| Spinning bike 1:00:00 [3] | |
| ahr:143 max:164 | ||
| 4x6' intervals w/ 4' recovery muscle tension (high resistance low cadence)
My legs did not want to push it today. Tired from the weekend for sure. I struggled through these intervals knowing that I'd feel better after, and I do. | ||
| Core strength 10:00 [1] | |
| Abs and stuff | ||
| Swimming 32:00 [3] 1.5 km (21:20 / km) | |
| 1500m swim workout with 4x200m drills to work on gliding and smoothness through the water. Took a bit to get into it, but got it down after a few intervals. The cooldown felt the best, I felt rreal strong! | ||
Sunday Mar 27 | ||
| Orienteering race (Local meet at Boojum Rock) 1:42:00 [4] **** 9 km (11:20 / km) | |
| ahr:159 max:179 | ||
| Kristoffer and I drove down to MA for this local meet, which was a good idea. Both of us needed the little bit of Orienteering to get our heads back in it before heading to Ohio.
The meet director had made the courses tougher by taking the trails off the map. Once we got the hang on it, it wasn't a problem and was actually pretty cool, making us rely more on the contours and other features. We had originally started at separate times, but then he caught me and we ran most of the rest of the way together, which was good for both of us. | ||
Saturday Mar 26 | ||
| Road biking 2:33:00 [3] | |
| ahr:149 max:170 | ||
| Road ride in Vermont. There's a real nice scenic loop around near Norwich/Hartford/Strafford (and a few other random backwoods Vermont towns).
It started out as a beautiful warm day but we got a late start (4pm) and finished just around 6:45. It was dark! Or quite close to very dark! And really freakin' freezing! The loop has a monster hill in the middle (about a 15' climb) with an even larger downhill right after. My fingers and toes were killing me! But thanks to Kristoffer for pulling me all the way home, we made it back alive, with all fingers and toes and without getting hit by any cars. My poor bike needs an overhaul though. | ||
Friday Mar 25 | ||
| Running 40:00 [3] | |
| shoes: Nike Goretex | ||
| A quick fast paced run. I was pushing the whole way. It was an out and back loop with a big hill up near the turn around. Didn't realize how steep it was until we went back down it though! It was a gorgeous full moon, too, and the fields up on that hill were lit beautifully!
After the run we did 4x100m strides which felt pretty good until the back of my left knee started to hurt (running on pavement and not used to sprinting I think). But I'm fine now. | ||
Thursday Mar 24 | ||
| Note | |
| (rest day) | ||
| Bowling night! Kristoffer and I bowled 3 games in an hour 3mins. Then went on for a few rounds of air hockey. I won the bowling, he won the air hockey. We're even.
I think I'm even a little sore now! My right arm and hand muscles...candlepin is tough! | ||
Wednesday Mar 23 | ||
| Swimming 35:00 [3] 1.6 km (21:52 / km) | |
| 400m warmup, various drills and then 2 sets of 3x150m "steadystate base swimming intervals". These were difficult at first, but after a bit I began getting the ryhthm (however you spell that word) down and my strokes became more efficient and I actually started feeling stronger the more intervals I did. All these were with 15 seconds rest between 150m. | ||
| Spinning bike ("endurance miles") 45:00 [2] | |
| ahr:129 max:149 | ||
| This was a really really easy ride on the spin bikes after swimming. Our transition time was a bit long due to a jump in the hot tub, but the legs felt good and it was nice to just sit on the bike with the legs moving and not having to work at it. | ||
Tuesday Mar 22 | ||
| Running (steadystate interval) 40:00 [4] 5.0 mi (7:59 / mi) | |
| ahr:165 max:178 shoes: Nike Goretex | ||
| 5mi loop around some more remote roads in East Concord.
15' warmup 1x 15' steady state interval 10' cooldown Legs felt good during the interval. Warmup was a bit quick but that's what happens when you run with a boy. We also saw a moose! He was a young guy, probably a year old, munching on some leafless shrub, only about 18m away! We stood there and watched him for a bit, he had not a care in the world. | ||
| C • knee 6 | ||
Monday Mar 21 | ||
| Note | |
| (rest day) | ||
| My knee still is hurting. I was going to go swimming but I didn't get out of work until late.
Today (Tuesday) I feel great though, so I'm glad I took yesterday off. | ||
Sunday Mar 20 | ||
| Road biking 1:45:00 [3] | |
| ahr:149 max:171 | ||
| This ride was a little bit easier. Yesterday my seat was waaaaay too high and I was unable to get much power out of my legs (and it was hurting the back of my knee pulling up on the pedals all the time). But today was better.
We rode up to Hanover for lunch, ate burritos outside and watched the silly rich preppy Dartmouth kids walk around, then continued on the ride for another hour twenty. An awesome ride, and much less frustrating than yesterday. | ||
| C • lunch 2 | ||
| Running 50:00 [3] | |
| ahr:153 max:168 | ||
| We got done with the ride and immediately changed shoes and were out the door again (maybe a 10' TA?)
Legs felt slow and heavy, and since we were running on a snowy trail, I couldn't get a good push off and so my legs started cramping up. But we got off the trail onto a paved road and felt much better! Then my knee started hurting (probably from biking yesterday with my seat too high) and I started getting a blister on the ball of my foot. wtf. But it felt good overall, to ride and run back to back. good training for a few weeks from now. | ||
Saturday Mar 19 | ||
| Road biking 1:40:00 [3] | |
| ahr:155 max:171 | ||
| Kristoffer and I went for a nice road ride through Lebanon and Plainfield. Yes, the roads were ridiculously bumpy and full of frost heaves and my aluminum bike is very unforgiving. But it was such a beautiful weekend, we had to take advantage of it!! | ||
Friday Mar 18 | ||
| Swimming intervals 41:00 [3] 1.7 km (24:07 / km) | |
| 5x 100m "sprints". 30" rest
These were real tough, though I don't think my splits/100m were getting all that slow by the 4th or 5th interval, so that's good. 2x200m "glide (distance) stroke These were real easy, just working on pulling through and gliding through the water. 400m and 300m warmup/cooldown | ||
Wednesday Mar 16 | ||
| Note | |
| (rest day) | ||
| Was planning on a swim workout, but due to new car test driving and getting out late from work....we'll do it Friday, when our planned rest day was. | ||
| C • new car 4 | ||
Tuesday Mar 15 | ||
| Running intervals 28:00 [4] | |
| ahr:155 max:177 shoes: Nike Goretex | ||
| Night run in E. Concord with Kristoffer. I intended on doing a warmup for 10', then 2 x12' steady state intervals with an 8' recovery between and 10' cooldown. BUT, after the first interval, my stomache turned sour and I couldn't even run any more. I walked toward the car while Kristoffer finished his workout and came back in the car to pick me up.
I've noticed that since I've been training more and most of the time been eating better food, my stomache is much more sensitive to rich and heavy foods (like the wicked cheesy quesidilla I had for lunch). Gross, I will have to pay more attention and not be peer pressured into eating such crap. | ||
Monday Mar 14 | ||
| Spinning bike 1:03:00 [3] | |
| ahr:140 max:165 | ||
| Spinning class in Lebanon. The instructor, her drills and her music were pretty lame. But the hour went by quick. I guess I took it pretty easy, my HR was low and my legs weren't really burning at all. I wasn't into it. And this was a warmup for some more 'muscletension' intervals afterwards. | ||
| Spinning bike intervals 30:00 [4] | |
| ahr:153 max:165 | ||
| Muscle tension intervals. 3x5' w/ 5' recovery. We did these yesterday and after the class, my legs were pretty tired. 5 minutes was going by a lot slower today! Very slow cadence and high resistance. ouch. burning. | ||
| Swimming 20:00 [2] | |
| 350m warmup
2 sets of 4x100m kick drills (w/ kickboard) 15s recovery b/w intervals and 30s recovery b/w sets. Then we did these "hypoxic drills" or something. Swam 50m taking a breath every 3 strokes, next 50m taking a breath every 4strokes, next 50m every 5...so on until every 6 strokes. I don't know if we were doing them correctly, I would have thought it would be a lot harder to swim with fewer breaths, but it seems that my strokes became quicker and I was swimming smoother and faster, yet not requiring more oxygen. Pretty cool actually. 150m cooldown | ||
Sunday Mar 13 | ||
| Spinning bike warm up/down 40:00 [2] | |
| ahr:130 | ||
| Spinning bike intervals 1:05:00 [4] | |
| ahr:155 max:165 | ||
| 4x5' w/ 5' rest muscle tension (hard resistence, low cadence)
2x10' w/ 5' rest tempo intervals (hard-ish resistence, low cadence HR between 155-158, aparently working upper LT levels) Between Kristoffer and I, we've decided that my HR levels are about 10 beats/min higher than his. I should probably even up this tempo HR range a bit more. I don't really know what my LT is so I haven't got much to go by. Anyway, it felt really good to push high resistance while in the saddle, legs were burning, but with the rest between, they were ready to go again. Today, (Monday) my legs definitely feel worked and hip flexors are very sore. | ||
| Note | |
| Stretching in the hot tub and cooling in the ice tub felt very good! | ||
| C • tempo heart rate 1 | ||
Saturday Mar 12 | ||
| Skate Skiing 1:45:00 [3] | |
| Kristoffer and I braved the snow storm that dumped about a foot of new fluffy stuff at higher elevations to drive up to Waterville Valley and go skiing. The skis were a bit slow due to wrong wax, and I was having some stomache cramping issues, but after about an hour I started feelinga better and my form was coming back.
It was a lovely ski with the snow falling heavily. | ||
| Hiking (Sledding) 40:00 [1] | |
| shoes: Nike Goretex | ||
| Nighttime sledding on the plowed but unsanded dirt road leading to my parents house. My mom, Tora, Kristoffer and I each had our own runner sleds but it was later determined that it was much faster to go two on a sled rather than individually.
Probably about 8 runs (a 8+/- min walk up). (It's a steep and long hill) | ||
Friday Mar 11 | ||
| Spinning bike 25:00 [3] | |
| Kristoffer and I went to the gym late (it took me forever to drive up to Lebanon becuse there were cars off the highway left and right and at one point we were at a standstill for about half an hour because some car had flipped over in the northbound lane...) Anyway, we hopped on teh spin bikes quickly for a 25' warmup before doing a swim test. | ||
| Swimming intervals 6:31 [5] | |
| We did a 400m swimming field test. I timed Kristoffer while he did it, taking splits every 50m. Then he timed me while I swam.
Splits for every 50m: 39.1 44.2 50.0 49.9 51.0 53.0 53.0 51.2 6:31.5 TOTAL Ouch. I didn't wear a HR monitor but I can imagine my HR being close to max! | ||
Thursday Mar 10 | ||
| Core strength (abs) 10:00 [1] | |
| Running intervals (treadmill) 50:00 [4] 6.0 mi (8:20 / mi) | |
| ahr:153 max:181 | ||
| Tempo intervals:3x5' w/ 5' rest
ave HR for intervals was between 173-177 resting HR between intervals was 155-ish 6.15/mi pace during intervals I felt really good, legs and lungs. My knee and hip started hurting,just from the treadmill, but now they feel fine. Also, I tried to up the grade, but the mill started shaking and vibrating so bad, I brought it back down...so I have a 6 mile run with no climb! Not too common in NH. | ||
Wednesday Mar 9 | ||
| Spinning bike 1:00:00 [4] | |
| ahr:159 max:176 | ||
| Spinning class in Leb. with Kristoffer. My legs felt really good (they should have, all the time I just took off!)
We did a lot of intervals, short intervals, though. Little sprints, some with increasing resistance, some without. | ||
| C • all the time you took off! 3 | ||
Monday Mar 7 | ||
| Note | |
| Kristoffer and I went bowling in Concord. Played 3 games, and then 3 games of air hockey. I did alright. Especially for not playing these things since high school!
It was a very fun evening! | ||
Sunday Mar 6 | ||
| Adventure race race (Winter Race) 2:27:00 [4] * | |
| ahr:169 max:182 | ||
| Winter Adventure Race in Northfield, MA.
Raced with Kristoffer for the first time (just the two of us!) to finish 2nd overall (to some Canadians on TEam Hammer), 1st Coed. Race consisted of 3 legs; skate ski, snowshoe, skate ski. The ski sections were farsta format, so there were teams everywhere and it was hard to keep track of teams throughout the race due to varying legth legs. A fun race overall, I pushed it, and my HR shows (that's including the 2 TA times (about 5 mins each). I feel good now though, quick recovery!! | ||
Thursday Mar 3 | ||
| Running 41:00 [3] | |
| slept:6.0 shoes: Nike Goretex | ||
| Easy run in Concord. HR monitor was being fussy and so I didn't get any ave or max. Snowy in places and icy everywhere. | ||
| Core strength 10:00 [1] | |
| abs/pushups | ||