Training Archive: arcticQnIn the 31 days ending 2008-10-31:
| [csv] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||
| 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 | F | ||||||||||||||||||||||||||||||||||
Friday Oct 31 | ||
| Swimming 35:00 [3] | |
Thursday Oct 30 | ||
| Core strength (pilates) 1:00:00 [1] | |
| Same instructor as tuesday, i like her. This class was much more difficult with all sorts of planks and legs and abs, done in such a way that I totally felt the workout.
The plan after pilates from now on will be to either swim or run. Neither of which I did today because I had to go out on site and stand around in the below freezing windy weather and survey...but hopefully that plan will kick in next tuesday. (fortuately, the weather, although cold and windy, was sunny, and the site, although hilly and rocky, was wiiiiiidde open - gotta love clearcuts) ((I don't think anyone will appreciate these comments as much as you, Joe.)) | ||
| C • true 6 | ||
| Spinning bike 1:00:00 [3] | |
| ahr:140 max:169 | ||
| 20min warmup, 4x5min power intervals w/ 2.5min rest, cool down. | ||
Wednesday Oct 29 | ||
| Swimming 40:00 [2] | |
| laps and drills, laps and drills...
| ||
| Soccer 50:00 [4] | |
| We won again, (4-2), our season's going well so far! (3-0)
And! No injuries! (knocking on wood right now.) 7pm game (earliest possible in the league) and we still got home around 9:30. The plan was to lift weights afterwards, but decided against it. | ||
Tuesday Oct 28 | ||
| Swimming (tempo) 20:00 [3] | |
| Quick jump in the pool after pilates, i started out fast, or so I thought... K ended up lapping me twice. not cool. | ||
| Core strength (pilates) 1:00:00 [1] | |
| New instuctor today, younger, faster through all the motions so the class went by quick. Though i don't feel as though i got as good of a workout...perhaps we didn't spend enough time on any one thing because she was going so fast?
Also, how is it possible for a person to talk so much with no feedback? She was just non-stop chatter, whether about how to move the body, breathing, stretching, talking about what muscles were doing what, or what person was doing what after class...non-stop. It's fine with me, I just don't get how people do that. (Though i'd probably be a mute if people didn't talk to me first..) | ||
| C • instructa 2 | ||
| Spinning bike 45:00 [3] | |
| ahr:129 max:160 | ||
| 10min warmup, 3x2.5min single leg, 5x30s on/30s off, 15min cooldown.
hip flexors were cramping during the single leg stuff, ouch! | ||
Monday Oct 27 | ||
| Swimming 50:00 [2] | |
| A pleasant swim. Haven't been in here for a long time it seems! (AP log or the gym...) Haven't been doing much, to tell the truth. K has been sick and it seems more often than not, if he can't train, I don't have the motivation to get myself out there. (not that it's his fault, I think i should be capable of training on my own.. it's just much more difficult to go.)
Anyway, training began again this morning, and it felt really good to swim hard. This weekend was a stay home weekend, which was really good because I got lots of stuff done around the house, stacking firewood and picking up summer stuff before it gets covered in snow tomorrow. I even finished painting the 2nd side of the house!! ...(think we'll get the other two done before winter? no, I don't think so either..) So, we missed out on the Troll Cup down in MA, but I would have only been able to go for Sunday and I feel better getting the house put together instead. Sorry to miss out on the last A-meet of the year, and to miss seeing everyone! Sounded like a good event! | ||
| C • good for you 2 | ||
| Spinning bike 45:00 [3] | |
| ahr:163 max:140 | ||
| Easy spin when we got home. Watched the Ironman - Wisconsin televised coverage (something we have recorded) not so much competition there it seemed, it was almost motivating us to actually get out and race one, just to win...but then i started thinking about how I'd just have to "survive" the swim...and then I'd have to "survive" the 112mi bike...and I'd probably have to buy a TT bike to even compete...and then it's just a marathon left to go...wait, i've never wanted to race a marathon..why now? Ok, nevermind...i don't want to try an ironman. (I think i had talked myself into and then out of racing it in about 10 seconds.) | ||
| Weights 45:00 [1] | |
| This was our first strength/weight session so things took awhile to get the excercises all worked out, what weight to use for each of us and whatnot. The Bowflex is awesome, so easy. However, I'm a weakling. It's true, no denying it. Gotta work on that before ice climbing!! And, i think this will definitely help my cycling...my power output is horrendous. | ||
Tuesday Oct 21 | ||
| Core strength (Pilates) 1:00:00 [1] | |
| A good amount of stretching..this session was fairly tame. The instructor must have seen new faces. | ||
| C • tame? 2 | ||
| Swimming 15:00 [3] | |
| Quick swim after pilates. Didn't feel as good this time, not as smooth. I think my body is still tired from the weekend's activities and lack of sleep. | ||
| Running 25:00 [3] 3.0 mi (8:20 / mi) | |
| Run with Palmer and Kris up in Norwich by Kris' place prior to gorging ourselves on delicious food and wine. | ||
Monday Oct 20 | ||
| Note | |
| (rest day) | ||
| Legs still burn every time i walk up stairs, so i figured I'd take a complete rest day, no swimming, spinning or running.
Get to go for a run with the girls tomorrow! | ||
Sunday Oct 19 | ||
| Road biking 2:00:00 [3] 38.2 mi (3:08 / mi) | |
| Got home late last night (poor Loki), slept for about 8 hours, woke up, grabbed road bikes and headed back up to Kingdom, meeting up at the house.
K, Chris, Joe A and I headed out for an ambitious ride up around Lake WIlloughby and then down and around Kingdom. We were just basing our mileage by the Gazateer, so it turned out to be wicked long, so we shortcut to finish around 2 hours. But, man! That Willoughby cliff is impressive! I was all psyched to climb it this winter (or at least attempt to) but I don't think that any of us are really ready for that yet! It's world class. My legs were quite tired from riding yestreday, but the guys were good about setting a reasonable pace for me, except that I would drop way off on any hills, then race to catch back up.. *sigh. By the end of the ride I was pretty much wasted. But no! We were not done! A quick bite to eat, warm up, drink and back out the door, packing the road bikes into the car and back to the Kingdom Trails parking lot to ride out the day for another hour. just can't get enough. | ||
| Mtn Biking 1:00:00 [2] | |
| Easy, reallly easy, this time! K, Chris, and Bryan and I started out on our typical loop, just goign easy, letting Bryan lead as he was the newby mtn biker and K and Chris were practicing their "finesse" (balance going really slow).
It felt so good to go that slow and not have to worry about keeping up! Just picking good lines and working on technique more than anything! Great cool down and fantastic weekend!!! | ||
Saturday Oct 18 | ||
| Mtn Biking 3:00:00 [3] | |
| Riding at Kingdom for the final weekend! (definitely got our $ worth out of of our season passes!) Beautiful weather and cool temps brought all sorts of Canadians down and the place was actually as crowded as I've ever seen! Apparently they're trying to implement a no-dog policy, so we left poor Loki at home. :o( sad.
A group of our friends had rented a house nearby so there was a large contigent of us at the parking area. The girls split off and the guys and I rode our typical loop. It was a lot of fun riding wiht a large group, fairly leisurely and relaxed, or more so than the usual trying to keep up with K. (though this time is was 4 of us trying to keep up with Chris and K.) (it never ends). Legs felt pretty good and I was more confident (perhaps because the conditions were dryer than usual) but by the end of the ride, my legs were pretty toast. | ||
| C • girls group? 4 | ||
Friday Oct 17 | ||
| Swimming 35:00 [3] | |
| good warmup, few drills, 3x100m intervals, cool down. Really disapointed in the times for the 100's. I felt so strong and smooth during them, but when i finished and looked at the clock, 1.35 every single time! I thought for sure I'd be faster than that!?!!!! ugh.
so, now i'm confused as to why i feel so good in the water, perhaps it's just that I'm getting my form together, but still have no strength behind it. blah. | ||
| Note | |
| My legs are really really sore from soccer.
I suppose I haven't been playing ultimate, and therefore sprinting, for a long time now, and apparently it's caught up to me. | ||
Thursday Oct 16 | ||
| Core strength (pilates) 1:00:00 [1] | |
| Swimming 15:00 [3] | |
| After pilates class, i ran down to teh lockerroom and changed to swim for a bit. For some reason, I don' tknow if it was the back strength that we did in class, or just general warmup from pilates, but i felt SO GOOD in teh water! Super smooth, fast and efficient! Swam for 15 mins at probably a race pace and the time went by so fast, it was almost effortless! | ||
Wednesday Oct 15 | ||
| Soccer 40:00 [3] | |
| 1st game of the season. I kind of played like crap. although I think that's fairly typical for me. Didn't run too much, playing defense most of the time and being really timid and afraid of people. Though, fortunately enough, my knee felt fine! ( i was really nervous about how it was going to be.) This morning (Tuesday) i could feel it, but nothing painful, so that's good! | ||
Tuesday Oct 14 | ||
| Core strength (pilates) 1:00:00 [1] | |
| sore muscles liked the stretching...not so much the strength..
hiking around in the woods today surveying probably did them some good though. | ||
Monday Oct 13 | ||
| Swimming 35:00 [1] | |
| easy swim. felt good to stretch in the water! I'm going to be sore today, and tomorrow. *sigh. | ||
Sunday Oct 12 | ||
| Note | |
| Pinnacle Challenge, Newport, NH | ||
| Multi-discipline race (Pinnacle Challenge) 2:33:00 [5] 28.0 mi (5:28 / mi) | |
| This was an excellent race! Can't wait to do it again next year...even as sore as I am today (monday).
Started off on a mass start "road" run (that was half on a rail trail and started on a grassy field) for 5miles, transitioned to a 6 mile mountain bike, which was decently technical and most on singletrack with some good hills thrown in. Then transitioned to a 13mile road bike, fairly flat with one good hill and a wicked headwind (both ways - no drafting allowed), then onto a 3.5mile trail run (similar trails to the mtn bike course, singletrack, rocky and rooty footing) then onto the finish! I put a lot into teh road run since Tora was pacing me and I was worried about the other girls being stronger on the bike sections, so getting onto the bike was hard, and then harder to get going on the road bike, and then even harder to get going on the trail run! Amazing how that works. I think I had a good pace going, only getting passed by a few guys on the mtn bike, and then another few guys on the road, as well as one girl on a TT bike, which apparently would have helped my situation, but I passed her teammate on the trail run so it was all good. Ended up 1st overall Solo Woman, crushing the course record! Won the road run and mtn bike splits for solo woman but lost 1.5mins to Jen Shultis on the road bike (no excuses but she DID have a TT bike... ) and a mere 30s to Matt Boobar's girlfriend on the trail run after I had wasted myself earlier in the race. Oh well. I cleaned up with a half gallon of local maple syrup and $150! Awesome! Results are here: http://www.team-pinnacle.org/race-results3.php?res... | ||
| C • Congratulations! 9 | ||
Saturday Oct 11 | ||
| Mtn Biking 1:30:00 [3] | |
| Pre-riding the mtn bike and run courses for tomorrow's race. Walked a few of the run shortcuts so we didn't have to come out again. | ||
Friday Oct 10 | ||
| Swimming 30:00 [1] | |
| lapppsss... the water felt thick today... don't know how that would be possible..but perhaps I am stronger and therefore able to kick harder and pull more water?? dunno. | ||
| C • good luck 2 | ||
Thursday Oct 9 | ||
| Mtn Biking 1:00:00 [3] | |
| Ride the trails in Newport to prep for teh Pinnacle Challenge. The director had said it was going to be technical so i was prepared for massabesic but with hills. Ended up not being too bad at all. Lots of rocks and roots in the beginning, witha stair climb up a ski jump and some gradual hills, then some sweet downhill sections for the second half. Should be good! trails were hard to see for all the leaves that have fallen already.. hopefully they'll blow away before the race so i don't have to guess whichway to go! | ||
Wednesday Oct 8 | ||
| Swimming 35:00 [2] | |
| Felt so good to swim again, and especially on the sore legs. | ||
| Spinning bike 45:00 [3] | |
| warmup, 4x1min intervals with lots of "rest" between, cool down, while watching Street Kings. seemed to be mostly just a spinning workout, pretty even. | ||
| Running 10:00 [4] | |
| After the bike, we transitioned to a quick run around the block (which is just over a mile) just to get the body used to the feeling of switching for this weekend's race. | ||
Tuesday Oct 7 | ||
| Core strength (pilates) 1:00:00 [1] | |
| Felt so good to stretch and warmup the sore muscles. My knee (the one i had injured in the spring) didn't feel good though. Not sure if it is becasue of the highlander, or a combination of that and the pilates putting pressure on it. (it feels a bit better today (Thursday).) | ||
Monday Oct 6 | ||
| Running (recovery) 32:00 [3] | |
| ahr:135 max:165 | ||
| Easy run in the dark around the north haverhill "neighborhood". up and down on roads, around whatever roads made loops. the route happened to be mostly paved which didn't feel good on the legs. Surprisingly though, i'm not as sore as I thought i would be. My hip flexor, especially on my right side, is quite sore but not as bad as the last highlander (2005?)
I'm definitely in better shape now and I think the amount of biking has certainly helped the hip flexors and general fitness. | ||
Sunday Oct 5 | ||
| Event: Hudson Highlander | ||
| Orienteering race 3:56:00 [4] *** 26.3 km (8:58 / km) | |
| ahr:163 max:184 | ||
| I didn't really have any goals going into this except that I didn't want to kill my body by running/hiking through the woods for 6 hours. The only other Highlander that I've done was quite painful for the knee tendons and hip flexors and I remember not being able to walk quite right for a week. Didn't want to do that again.
So, I ended up starting fast (which is hard not to do in a mass start) and got in with a good group of guys (including Wyatt and my dad) that were moving faster than I would have liked, but I could stay with them and still follow along on the map. It was way too fast a pace for me to actually navigate and make route choice decisions, but at least I knew where we were! By #8 (45mins-1hr in or so) I was feeling woozy and my vision and footing was losing accuracy and I was slipping and tripping over lots of things. I thought I would never be able to stay with these guys, and perhaps I should just drop off and navigate by myself for the rest of the course. But then I decided that I didn't want to be out in the woods forever and my mind wasn't clear enough now to nav and I was having more fun runnign fast... so I decided I wasn't going to really independantly navigate for this race and that I was more interested in seeing what my conditioning level was and how hard I could run for the whole race. So I took a Gu and felt much better and ended up running strong enough up to the trail run section. Here again, on the paved roads and trails I felt sluggish and things were starting to hurt and I thought for sure that I would lose my dad and Wyatt, but apparently they were feeling the same and ended up slowing up a bit (I guess, otherwise I must have sped up to keep with them). Back in the woods on the final map I felt better (it helped knowing that there was only 7km left!) Halfway through wyatt and another guy we were with (I've been calling him the Latvian guy..i don't know his name! sorry!) split up and my dad and I decided to go the road run route instead of more picking our feet up over stuff through the woods and lost Wyatt (who took off through the woods) and the Latvian guy (who was running too fast for us at that point!) So I nav'd the rest of teh way (only 3 or 4 controls) and was feeling good knowing we were so close to the finish! Surprisingly enough, I finished in 5th overall (I guess I was in a faster group of guys than I thought!) But I feel quite guilty about not really navigating at all and pretty much being a leech on Wyatt...though I didn't do it on purpose, it just kind of happened. Props to the other girls who actually did nav! As for my body, i feel pretty good. Today, monday, my knee hurts and my butt where I fell a few times. one of my toenails will probably fall off. but otherwise, my body feels ok, certainly better than my last highlander!! Thanks to HVO for a great race and great food afterwards! | ||
| C • rematch 12 | ||
Saturday Oct 4 | ||
| Mtn Biking 2:00:00 [2] | |
| Riding with the guys at Massabesic. I forgot how many rocks there are here. | ||