Training Archive: RosstopherIn the 31 days ending 2003-05-31:
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| 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 | S | |||||||||||
Monday May 19 | ||
| Trail run 37:30 [3] 5.0 mi (7:30 / mi) | |
| Ran hopkins short with Dan. Used it as a recovery, because Dan hasn't run much since XC and we were going at his pace. It was really hot, but also a perfect day to be outside. A hint of what the summer will be like here, lots of trail runs with Dan in the uber -heat | ||
Wednesday May 14 | ||
| orienteering 25:00 [5] | |
| last orienteering class today, we had stellar attendance 10 students and 2 zans and/or rosses. I set out one loop of the relay, 4 short legs, Zan set out 4 legs, and we split them into 5 teams. Each pair was about the same speed/ability. (this is from Pavlina by the way) then mass start, half of them go on the north loop half on the south, the switch occurs when both people on the team are back at the start/finish. they switch and do the other loop. First team with both people back wins. Matt and John were super quick, team "both of us are called Dan" second, zach and john third. then I picked up Zan's controls ( 12 1/2 mins or so) and she got mine. Very enjoyable afternoon.
Oh and Happy Birthday to me :) !!! | ||
Tuesday May 13 | ||
| road run 33:00 [5] 5.0 mi (6:35 / mi) | |
| Blair Loop with Geoff. We don't have practice officially anymore, but we set out at a relaxed pace good for chatting and stuff, and we musta picked it up on the hill/dirt road section, cause we blazed through, definetly up to 5 intensity for most of it.
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Monday May 12 | ||
| pool 40:00 [3] | |
| we did 10 minutes of swimming included were 2 x 50 meters, and 4 x 25 meters fast. Then kicking, and some drill relays. Then aquajogging.
30-60-90-120-90-60-30 the last third of each was faster, so 10-20-30... more tiring than expected, but then again, aquajogging is really not that far removed from drowning for me. | ||
Sunday May 11 | ||
| Trail run 49:25 [4] 7.5 mi (6:35 / mi) | |
| Hopkins Forest Long loop with Tim. Let's set the scene shall we, at 3 am I told myself I'm not running tomorrow morning. at 9:40, I told myself, I am not running this morning. At 10 I went running. It was warm, and the trail was dry. We scortched the down hills ( tim has rubber ankles) and regretted the uphills. A nice way to start a Sunday. | ||
Saturday May 10 | ||
| steeplechase 10:03 [5] 3 km (3:21 / km) | |
| my last chance at breaking 10 mins, SUNY albany. Pretty big meet. I was seeded at 10 mins ( how do coaches do that? do you have to be a compulsive liar to seed your runners) anyways, that put me at 9th.
cool, but humid. 14 runners, and the fastest was a 9:09 ( pretty solid time even for DIV I) I had a plan. 77-80-80-80-81-81-81-kick. I tried to keep it, but started too fast yet again. 76-78-79-80-82-82-82-kick left me with 10:03. I passed a guy in the last water pit though, and I felt great the whole race. I moved up steadily, I just need a little more base I guess. The hurdles felt good ( but my form looks bad in pictures) and the best was that mom and dad came to watch ( and barb dominie). I liked the cheering. Next year I will break 10 certainly, it's soo close. | ||
Thursday May 8 | ||
| road run 33:00 [4] 4.0 mi (8:15 / mi) | |
| 21 mins warm up with 2 x 2 minutes cruise pace (about 10 k pace)
3 x 150 fast ( 20, 19, 19) with 250 jog rest [ran these against/with adrian, so they were fast] 11 minutes cool down | ||
Wednesday May 7 | ||
| Trail run 47:00 [4] 6.5 mi (7:14 / mi) | |
| dropped off at top of henderson, ran down to the broad brook trail soooo sweet, my favorite run, it involves fording the river 3 or 4 times, definetly an orienteering advantage aspect. Then we ran back to campus. A nice workout.
oh and in the afternoon we went out on Grafton Lakes map with orienteering class and jogged around for an hour maybe, but pretty low key. | ||
Tuesday May 6 | ||
| track 12:00 [5] 2.0 mi (6:00 / mi) | |
| warmup cemetary loop
600 hurdles @ steeple pace (lane 5 so (2:08)) 800(400 flat (78) 400 hurdles lane 5 (85))[2:43] 600(200 flat (38) 400 hurdles lane 5 (83))[2:01] 3 minutes cruising (little slower than 10 k pace) 4 x 150 ( 24, 23, 23, 23) | ||
Monday May 5 | ||
| pool 40:00 [3] | |
| swim 100 meters warm up
3 x 50 meters 4 x 37 meters relays ( our team wins yay) bounding drills aquajogging- 2 minutes - 1 minute - 30 seconds, 30 seconds 2 x (30 high knees, 30 long stride, 30 pawing,30 sprint) 2 x ( 4 x 20 seconds sprint) | ||
Thursday May 1 | ||
| Trail run 42:34 [3] 6.0 mi (7:04 / mi) | |
| mt hope deer ridge loop. beautiful, but all the hills tired me out. then I stood in the river for 10 minutes. ahhh :) | ||