Training Archive: arcticQnIn the 31 days ending 2005-05-31:
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| 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 | F | S | S | M | T | |||||||||||||
Tuesday May 31 | ||
| Multi-discipline warm up/down 40:00 [3] 7.0 mi (5:42 / mi) | |
| ahr:153 | ||
| Ride mtn bikes on the road to the Kearsarge H.S. track. Not a bad track considering the regional and still quite small school it's at. Then changed shoes and ran some more around the track, about 4 laps.
Cool down was 2 laps running and then the ride back. | ||
| Running intervals 20:00 [5] 2.9 km (6:54 / km) | |
| ahr:158 max:186 shoes: Adidas Response | ||
| 4x500m intervals at level 9, out of 10.
2' recovery between. So much for negative splits! The first interval was the quickest at 1'40", but when I finished my arms were burning! Like they had to make up for all that my legs couldn't do. I definitely need to be doing more of these, my speed is quite lacking... Here are the details... 1. 1'40" ave HR 170 2. 1'43" ave HR 176 3. 1'53" ave HR 177 4. 1'49" ave HR 180 my recovery ave HR was between 163 and 170, too, so I wasn't recovering quickly either. At least I'm not sore today, but I certainly feel like I did a good workout yesterday! | ||
| Core strength (abs) 10:00 [1] | |
Sunday May 29 | ||
| Event: Memorial Day Weekend US Team Fundraiser | ||
| Run/Hike 2:18:00 [4] 9.0 mi (15:20 / mi) | |
| ahr:164 max:184 | ||
| Mt Kearsarge again with Kristoffer, mom, dad, Tora and Greta. Rainy and very foggy and cold up top but the entire run was really nice. | ||
| C • 5 | ||
Friday May 27 | ||
| Running 1:20:00 [3] | |
| ahr:155 max:177 shoes: Adidas Response | ||
| Run with mom and Tora up King Ridge and down Poor Farm Rd into Sutton and back. A nice easy run, exploring summer camps along the road, looking at all the nice old houses here and there. | ||
Sunday May 22 | ||
| race 2:00:00 [4] | |
| slept:4.0 | ||
| Off road triathlon in New Jersey.
Considering the fact that we have not been training very consistantly, getting NEARLY enough sleep and came into this race VERY unfocused and not at all concentrated, I think we both did fairly well. I came off the swim 5th female, made up two places on the bike and finished the run in 3rd. 1st in my 20-24 age group. The swim was in a flat, calm lake and two loops totalling about a mile. Only by half way through the second loop did I get my form down and start relaxing and was able to really "swim". The thinning of the crowd in the water helped, too! I am not very good at swimming while getting kicked and while kicking others. The bike was pretty technical, made more so by the slick wet rocks and roots. Lots of loose gravel fire roads and a bit of single track up and down the mountain. There was a downhill section FULL of smallish rocks that were tossing me and my bike around and that kind of freaked me out and a lot of "downhill mountain bikers" passed me, at least the ones with full suspension and that didn't have flat tires already. The run was easy. Only 5k, which, if it was longer, I probably could have made up more time as I was passing several guys. There was one big, real steep, hill that I had to power walk up, but then I flew down and back to the finish no problem. I was pleased with my bike to run transition, the TA was quick and when I got onto the road my legs actually felt ok, despite powering through the bike section. However, my swim to bike TA was SOOOO slow, I need to practice getting that damn wetsuit off!! Overall, a great race, despite the pre-race prep! | ||
| C • cool things 5 | ||
Thursday May 19 | ||
| Note | |
| (rest day) | ||
| Tora and Greta came down to see the new place and get some stuff that we had taken back from school for her. Barbeque for dinner and sitting around on the porch with no bugs! | ||
Wednesday May 18 | ||
| Run/Hike 2:03:00 [4] ** 8.9 mi (13:48 / mi) +900m 6:32 / km | |
| ahr:164 max:183 shoes: Nike Goretex | ||
| Kristoffer and I ran up Mount Kearsarge from the high school. Its about 3 miles up a dirt/logging road and then the real trail split off and headed up and along the mountain to-guess what!?- a parking lot! We could have driven up all that way!! No, but it was a very nice run. Then there was a short steep trail up to the summit. Very nice, bald, glacier scraped rocks up top and very nice woods the whole way. The spruce trees especially smelled really nice in the evening air.
It took me a while to get warmed up, since we started climbing nearly right away, and my breathing was rough and legs felt weak. (but it was straight uphill most of the way!) On the way down my toes were killing me (my shoes have all this mud particles stuck in them from that 14mile mud race and it was piled up and putting pressure on my toes.) But it was alot of fun going down and my HR max of 183 was actually on the way down! (I was also getting tired and running low on carbs at that point, too, if that was affecting it.) A great run overall, very nice evening, very nice mountain! | ||
| C • 3 | ||
Monday May 16 | ||
| Mtn Biking 1:15:00 [3] | |
| ahr:151 max:178 | ||
| Sweet mtn bike with Kristoffer on a loop up and over the mountain by our house. Dirt road up and overgrown logging road down, real steep and technical which was awesome! Then a gorgeous and scenic ride back on dirt and some paved back roads. Beautiful old farm houses and small cottages on a nice old dirt road. Then a relaxing ride around our lake back to our own small cottage. Lots of exploring still to be done!! | ||
| C • 2 | ||
Saturday May 14 | ||
| Running warm up/down 30:00 [2] | |
| shoes: Nike Goretex | ||
| Wahoo! Finally getting out and doing some running! The warmup felt really nice. An easy pace, exploring Tora's St. Lawrence Uni campus. But then we got to the track and had to do some strides (we did 3 and I realized I totally suck at sprinting). Then we did an 8 min time trial, to figure LT. I sucked at this too. The lack of training in the past weeks has taken it's toll, perhaps not at the endurance level, but definintely for form, sprinting and around a mile pace ability. Ouch. I'll fill you in more later when I have my HR montior and the splits from the trial. It wasn't good. (a big breakfast and too many cups of coffee didn't help). | ||
| C • ... 6 | ||
| Running intervals (8' time trial) 8:00 [5] 1.85 km (4:19 / km) | |
| ahr:181 max:184 slept:6.5 shoes: Nike Goretex | ||
| Splits for my measly 1850m in 8 minutes....
400m-1.25 ave HR 175 800m-1.41 ave HR 183 1200m-1.46 ave HR 183 1600m-1.49 ave HR 182 1850m-1.18 ave HR 182 Legs just didn't want to move, didnt feel tired necessarily, just didn't move. I also got nervous before I started and my throat and lungs just tightened right up and I was wheezing my way around the track the entire time. It's weird, this doesn't happen during races, just while training...But it's very obnoxious and I can try to control it, but it's hard. Definitely need to do more speed and track workouts, and not in heavy, wet, goretex trail shoes.... | ||
Saturday May 7 | ||
| Note | |
| Genesis Sprint, Harriman, NY | ||
| Adventure race race 5:12:00 [4] 30.0 mi (10:24 / mi) | |
| EMS Sprint #1 Harriman, NY
Raced with Joe B. and won! It seems kind of unfair to the other teams to have two decent, ok good, navigators on one team! Felt tired on the run, just couldn't pick my legs up over the logs and those damn blueberry bushes. Bike felt good and once I got the technique of paddling back together, that felt real good too! Knee was hurting on the run, though, I think it's my IT band, but then after the race it started hurting all around my knee. This is just on the right knee, too, btw. I'm not worried, it'll go away... ;-) | ||
| C • My IT does the same thing. 12 | ||
Tuesday May 3 | ||
| Running 31:00 [3] | |
| ahr:155 max:176 shoes: Nike Goretex | ||
| Run down the road and back exploring side roads, found a cool historic site area, full of old barns and a sweet old colonial house from the Revolutionary war times. Maybe the Civil War, I didn't read the sign close enough. | ||
| C • 2 | ||
Monday May 2 | ||
| Running (50/50 off-trail/road) 30:00 [3] | |
| ahr:156 max:173 shoes: Nike Goretex | ||
| It started raining as soon as I got home, but Kristoffer MADE me (not really, I wanted to go, really..) go running. We took off into the woods not more than 10m from our front door and ran hither and thither through the woods, sometimes on random trails, other times just through the brush (there was a lot of debris on the forest floor). Made it out back to the road, maybe a mile or so down from our place and ran that back.
My legs felt pretty tired and I felt like I was pushing to stay up with the boy, but I'm glad I got out, felt much better afterwards. | ||
Sunday May 1 | ||
| Orienteering race (West Point, Day 2) 1:33:41 [4] **** 8.68 km (10:48 / km) +390m 8:49 / km | |
| ahr:163 max:182 | ||
| Felt tired from yesterday and lack of concentration from all the people running here and there, (more people than yesterday) Most of the controls went pretty well, but freakin' number 7. I had taken a route choice that I hadn't intented on taking, but I knew where I was the whole time, until I bombed over the hill and down the slope towards a boulder that I thought for sure was mine, ran around the whole thing and no flag. Then I knew I was screwed. I lost probably 12-15 mins on that lack of immediate relocation. The rest of the way I had a few bobbles here and there but felt good physically. | ||