Training Archive: dersuIn the 31 days ending 2008-01-31:
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| 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 | ||||||||||||||||||||||||||||||
Sunday Jan 27 | ||
| Event: Nursery-O 6 hour rogaine | ||
| Orienteering race 4:14:00 [3] ** 29.3 km (8:40 / km) | |
| spiked:28/30c slept:8.0 weight:178lbs (injured) shoes: Black/Red Free Xtrain | ||
| The NurseryO, this year's Long Cold O, was longer and colder than usual. Distance here is
is not the straight line orienteering distance, but the distance measured in ODAD. My actual route was probably just over 30k, definitely the farthest I have ever run without stopping. Mostly flat, not too technical. Most interesting terrain was the baby apple orchard and the soft carpet of turf. Sharp pain in left foot which got so bad at about 3 hours that I almost quit. | ||
Saturday Jan 26 | ||
| Orienteering (field checking) 1:00:00 [1] ** | |
| slept:7.0 weight:177lbs | ||
| Jogging warm up/down 30:00 [1] 3.0 mi (10:00 / mi) | |
| shoes: Black/Red Free Xtrain | ||
| Running intervals 25:00 [3] 1.75 mi (14:17 / mi) | |
| shoes: White Waffle Racers | ||
| At the inddor track with Buster. Relaxed 200s. 7x200 with 200 walk. Did in
range 36-42. (40-41-42-37-36-39-41). Buster did in range 33-37. | ||
Friday Jan 25 | ||
| Nordic Track (reading) 30:00 [1] | |
| slept:7.0 weight:179lbs | ||
| Jogging (treadmill) 15:00 [2] 1.5 mi (10:00 / mi) | |
| shoes: Free Trail pair 2 | ||
| Testing the ankle | ||
| Swimming 10:00 [1] | |
Thursday Jan 24 | ||
| Orienteering (armchair) 30:00 [0] ** | |
| Putting in the RouteGadget for last weekend.
GNC has the RG categorized by class, which is not as interesting as it would be if everyone on the same course were put together. Luckily, there were 6 or 7 people in my class, but I still would like to see how I worked it out against the others on Red. What did I learn? I didn't have time to analyze things as I did for the Champs, but it is clear that I have gone back to running too fast for my navigation and my conditioning. I started off with 2 big mistakes on day 2, but it didn't upset me too much, I went on to run decent legs after that. Of course, I knew all that without RG. | ||
Wednesday Jan 23 | ||
| Weightlifting (light) 10:00 [1] | |
| slept:9.0 weight:177lbs | ||
| Swimming 10:00 [2] | |
Sunday Jan 20 | ||
| Weightlifting 30:00 [2] | |
| slept:6.5 | ||
| Orienteering race 1:19:58 [4] *** 8.3 km (9:38 / km) +165m 8:46 / km | |
| spiked:8/11c | ||
| GNC day 2 Red Started off by blowing the first two controls big time. Calmed down after that and only made a few small error after that.
Course was not very exciting in the middle part; seemed more like a sprint than a classic. Pulled a muscle behind my knee. | ||
Day 2 Red - Splits | ||
Saturday Jan 19 | ||
| Event: Georgia Navigator Cup | ||
| Jogging hills 30:00 [2] * | |
| slept:6.0 shoes: Black/Red Free Xtrain | ||
| Early morning workout to get the rust off after 3 days no running. Got tangled in kudzu. | ||
| Orienteering race 1:28:23 [3] *** 7.6 km (11:38 / km) +216m 10:11 / km | |
| spiked:11/14c shoes: Black Puma XC spikeless | ||
| GNC day1 Red course After another 3 hours of driving, we arrived just as they were taking down the starts, but
we were able to start right away. Only one major error; I ran off the map at #9. My legs were just too cold for running. Despite the freezing rain, it was a lot of fun. My braced ankle held up well. Had some blurry vision near the end due to unexplained blood in the eye. | ||
| Swimming 45:00 [1] | |
| Had the motel pool to myself. | ||
Day 1 Red - Splits | ||
Friday Jan 18 | ||
| Swimming 15:00 [1] | |
| slept:6.0 weight:178lbs | ||
| relaxing in motel pool after 8 hours of driving | ||
Tuesday Jan 15 | ||
| Jogging warm up/down 40:00 [1] * 3.0 mi (13:19 / mi) | |
| slept:6.5 weight:178lbs shoes: White Waffle Racers | ||
| Running intervals 25:00 [3] 1.5 mi (16:39 / mi) | |
| shoes: White Waffle Racers | ||
|
At the indoor track. 5x200 (41,40,37,35,33) with walking rests ranging from 3 minutes to 8 minutes. I had meant to do more and slower with not so much rest, but the track was so crowded with widebodies (baseball team?) that it was very difficult to find a window of opportunity to fit in a lap. I am not sure that this workout accomplished anything besides irritating my ankle. | ||
Monday Jan 14 | ||
| Jogging warm up/down (Treadmill) 15:00 [1] 1.3 mi (11:32 / mi) | |
| weight:179lbs shoes: Green Kangaroos | ||
| Running intervals (Treadmill) 23:00 [4] 3.7 mi (6:13 / mi) | |
| shoes: Green Kangaroos | ||
|
4x1k in 4:15 with 90s walking rests | ||
| Swimming 30:00 [1] | |
|
with noodle since upper body is very sore from much falling at Pontiac Lake on saturday | ||
Saturday Jan 12 | ||
| Orienteering 2:15:00 [3] **** | |
| spiked:12/19c slept:6.5 shoes: White Waffle Racers | ||
| At Pontiac Lake. No snow. Ground slippery. Pretty thick even in January. Re-ran first half of green course, forward and backward with variations (did repeats on a few legs and hit some controls out of order). Had a hard time, but one positive: hills don't slow me down so much.
| ||
Wednesday Jan 9 | ||
| Jogging warm up/down 40:00 [1] | |
| rhr:45 slept:7.5 weight:178lbs shoes: Black/Red Free Xtrain | ||
| Running tempo 15:00 [3] | |
| shoes: Black/Red Free Xtrain | ||
|
After warming up, got the HR into 160s. Around and around a hilltop. Wore the ankle brace again. | ||
Tuesday Jan 8 | ||
| Swimming 20:00 [2] | |
| slept:7.5 weight:177lbs | ||
| Jogging 45:00 [3] ** | |
| shoes: White Waffle Racers | ||
| On the GC. Some short steep hill sprints in there. Wore ankle brace that the doctors sold mes | ||
Monday Jan 7 | ||
| Swimming 30:00 [2] | |
| slept:9.0 weight:177lbs | ||
Thursday Jan 3 | ||
| Jogging warm up/down 40:00 [1] 225.0 mi (11 / mi) | |
| slept:8.5 weight:180lbs shoes: Free Trail pair 2 | ||
| Running intervals 21:00 [4] 2.25 mi (9:20 / mi) | |
| ahr:164 max:178 shoes: White Waffle Racers | ||
|
At indoor track. For 18 laps ran the straights and walked the curves. Pretty fast. Would have done more but my L ankle which is black and blue from O was starting to hurt. | ||
Wednesday Jan 2 | ||
| Weightlifting (moderate) 30:00 [3] | |
| slept:7.5 weight:178lbs | ||