Training Archive: jfredricksonIn the 7 days ending 2006-01-22:
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| M | T | W | H | F | S | S | ||||||||||||
Sunday Jan 22 | ||
| Orienteering (Line-O) 45:23 [1] | |
| ahr:145 max:167 shoes: Integrators 2005 | ||
| A tough line-o on the Harold Parker map in Andover, MA. The map was really really technical and hard to read at 1:15000, and the terrain was so thick that reading the map at any kind of speed was virtually impossible. The line-o was basically a slow slog through thick forest. | ||
| Orienteering (Control Picking) 42:48 [3]**** 3.7 km (11:34 / km) | |
| ahr:163 max:176 shoes: Integrators 2005 | ||
| The control picking course was very nice, but the thick woods made it hard to keep the speed up. I was at least able to run though which was nice after the line-o. I had a little bit of trouble at some of the controls but it was mostly from not being sure which feature the control was hung on since we had no descriptions and the circles were all a bit off. I also made one bad route choice error when I decided to cross a stream insted of running to a trail crossing. The stream had a lot more water than I expected and it took me a while to cross since I didn't want to get my feet wet.
Here are my splits with average and max hr: 1 - 1:47 - 144 - 162 2 - 1:25 - 166 - 169 3 - 1:50 - 166 - 170 4 - 2:41 - 167 - 172 5 - 2:43 - 170 - 176 6 - 1:32 - 171 - 174 7 - 4:11 - 162 - 174 8 - 3:14 - 159 - 165 9 - 1:35 - 155 - 160 10 - 2:15 - 162 - 168 11 - 3:10 - 163 - 169 12 - 1:04 - 158 - 163 13 - 2:24 - 162 - 170 14 - 1:14 - 166 - 168 15 - 1:29 - 169 - 171 16 - 1:26 - 165 - 170 17 - 1:49 - 159 - 165 18 - 2:10 - 148 - 168 19 - 1:32 - 169 - 172 20 - 1:26 - 168 - 172 F - 1:41 - 170 - 173 | ||
| Trail Run long 1:00:31 [2] | |
| ahr:156 max:174 shoes: Asics GT-2100 (2005) | ||
| We were supposed to do a 7k course at the end, but I had had enough of these woods so I decided to do a long trail run instead. It felt great to stretch my legs out and really run at first, but by about half-way through my legs started to feel really tired and achy. I stopped a couple times to stretch which helped a bit. My legs were aching pretty badly by the end which was a bit weird. They didn't really feel that tired, just achy. I guess they were passed the tired stage and were just plain exhausted. The orienteering must have taken more out of me than I had thought. 2.5 hours of training is a lot for a day though, so I guess it is understandable. | ||
Friday Jan 20 | ||
| Treadmill 20:00 [2] | |
| ahr:164 max:175 shoes: Asics GT-2100 (2005) | ||
| A nice 20 run on the treadmill to warm up. I set it at 6.0 incline and 7.0 speed. I was breathing pretty hard towards the end, but my legs felt great.
My blisters have been bothering me quite a bit so I bought some nice blister bandages. I put them on with tape over them and I was able to run fine although I was a bit conscious of them at the beginning. The outside of my left foot started to get really sore because I was favoring the inside where the blister was. I think I was favoring it more because of my consciousness of the blister than because the blister was actually bothering me because after a while I forgot about it and it was fine. | ||
| Treadmill warm up/down (Cool Down) 2:50 [1] | |
| ahr:150 max:167 shoes: Asics GT-2100 (2005) | ||
| After the workout the treadmill always goes into cooldown mode and this time I ran with it a bit to ease off my legs. It started to get so slow though that I stopped after 2.5 minutes. | ||
| Cross-Training (Standing Bike) 24:00 [2]7.5 mi (3:11 / mi) | |
| I decided to do some biking in the gym today so that I wouldn't spend so much time running on my blisters and give them a chance to heal. So I tried out the standing bike for the first time. It took some getting used to, but after readjusting the seat a couple times I started to get into it. I did a hill setting which was pretty nice, but the intervals went way too low in between. I'll have to try the random setting next time which doesn't vary the intervals quite so much.
My butt started to get pretty sore after the first 15 minutes, so I didn't do a second session like I had planned. I'll have to work my bunns up to the point where I can sit on this thing for more than 24 minutes a day. It turned out my blisters weren't that bad with the bandage on so I ran instead. | ||
| Stretching/Warmup warm up/down (Stretching) 10:00 [1] | |
| I was feeling a bit sore after the bike ride so I spent 10 minutes stretching before I hit the treadmill again. | ||
| Treadmill hills 45:00 [1]5.0 mi (9:00 / mi) | |
| ahr:149 max:162 shoes: Asics GT-2100 (2005) | ||
| I finished out the workout session with a nice easy 45 minute jog on the treadmill. I set it to the hill setting so that I wouldn't get bored out of my mind, but put it on the 10 level intensity (out of 20) so that it the hills didn't get very steep. I kept the speed at 6.5 mph so that it was nice and easy. I felt really great and just settled into it. My blisters didn't bother me a bit, and the hill intervals kept me from getting bored out of my mind.
One of the most important things I learned from Holger Hott Johansen at the GHO Winter Training Camp 2 weeks ago was that time spent training is more important than how hard you can push when you get out there. It was really nice to just settle into an easy 45 minute jog and not feel like I was dying. I really like focusing on training hours because then I don't go out and run really hard every time. This way I am able to pace myself and get in the base that I need to really pick up the training later this Spring. | ||
| Note | |
| This puts me up to 17 hours so far this year, so I am only 3 hours behind pace to reach my goal of 150 by June.
I'm expecting Sunday to be a big day for training since I am going for a long run with some friends in the morning and I have a volleyball game in the afternoon. I'll go for another long and easy day tomorrow and see what I can do on the bike. I really like the idea of using it as a training tool, and it is so convenient that it is right next to the treadmill. I can just hop between them. And it will keep me from doing too many miles on the treadmill. I am not sure how much impact it puts on my legs. | ||
Thursday Jan 19 | ||
| Road Run warm up/down 18:06 [1]2.1 mi (8:36 / mi) | |
| ahr:149 max:161 shoes: Asics GT-2100 (2005) | ||
| First day with the Winter Track Club. We started with a nice easy jog down to Institute Park. It was pretty chilly, but I was trussed up real nice in my sexy tights, so I felt great. | ||
| Interval Training intervals 26:00 [4] | |
| ahr:170 max:180 shoes: Asics GT-2100 (2005) | ||
| Ran in circles for 26 minutes doing 3, 2, 1 minutes on at a time with 1 minute easy jog in between. We did three straight sets. I felt a little tired but not too bad. Pushed it out pretty well at the end. Here are my splits with Average HR and Max HR:
1 - 3:00 - 156 - 174 r -1:00 - 168 - 173 2 - 2:00 - 171 - 176 r - 1:00 - 171 - 176 3 - 1:00 - 173 - 178 r - 1:00 - 171 - 177 4 - 3:00 - 174 - 178 r - 1:00 - 167 - 173 5 - 2:00 - 172 - 177 r - 1:00 - 172 - 177 6 - 1:00 - 170 - 177 r - 1:00 - 175 - 180 7 - 3:00 - 172 - 174 r - 1:00 - 171 - 174 8 - 2:00 - 172 - 176 r + 9 - 2:00 - 172 - 179 | ||
| Road Run 18:43 [1]2.1 mi (8:54 / mi) | |
| ahr:148 max:163 shoes: Asics GT-2100 (2005) | ||
| Nice easy jog back from Institute Park. It was pretty cold by this point and my legs were feeling pretty tired. | ||
| Note | |
| I have finally updated my log so that it is up to date for the year. I did a bit of analysis and I am just about on my goal of 300 hours for the year. However, I am already 4 hours behind in my goal to get 150 hours before June and that is the important one, so I am going to have to pick up the hours a bit for the next week or two. | ||
Wednesday Jan 18 | ||
| Cross-Training (Basketball) 1:00:00 [2] | |
| shoes: Asics GT-2100 (2005) | ||
| I played basketball with some friends for about an hour. It wasn't that intense but I ran a lot. I still had lots of energy at the end so I hit the treadmill. | ||
| Treadmill hills 30:00 [4] | |
| shoes: Asics GT-2100 (2005) | ||
| I ran the hill setting on the treadmill for 30 minutes after playing basketball for an hour. I had lots of energy when I started so I set it at 10 mph, but quickly started lowering the speed until I settled in at 6.5 mph. The hill setting is pretty intense. I like how it moves you up and down in 1 minute intervals. I don't think I could run on the highest setting for too long, the air i s just too thin up there. I felt pretty tired by the end. | ||
Tuesday Jan 17 | ||
| Cross-Training 1:00:00 [1] | |
| Played some volleyball last night. It was fun to jump around, but I didn't feel like I got quite as good a workout as normal. It wasn't as intense as usual. | ||
Monday Jan 16 | ||
| Stretching/Warmup warm up/down (Stretching) 10:00 [1] | |
| Just some nice stretching before hitting the treadmill. My legs were a bit stiff but not too bad after a day off yesterday. | ||
| Treadmill 32:00 [3]4.0 mi (7:59 / mi) | |
| ahr:169 max:174 shoes: Asics GT-2100 (2005) | ||
| A solid 32 minute session on the treadmill at 7.5 speed and 4.0 climb. I felt pretty good but it's always hard to run on the treadmill for long, so I took a break for some more stretching at 32 minutes. | ||
| Stretching/Warmup warm up/down (Stretching) 10:00 [1] | |
| Felt pretty decent and even more loose after running. | ||
| Treadmill 32:00 [2]4.0 mi (7:59 / mi) | |
| ahr:165 max:168 shoes: Asics GT-2100 (2005) | ||
| Put it on the Cardio setting for the second session to hold my HR at 165. It's nice how it adjusts the climb to keep my HR at the target rate. Anyway, I started getting nasty gas midway through and had to take a bathroom break at 13 minutes before finishing up the last 19.
I started to feel really zoned out by the end, but not really that tired. The treadmill just makes me feel really weird and it is hard to get a decent workout on it. | ||