Tuesday Jan 31 |
 | lifting/strength 15:00 [1] * | |
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| lifting while looking at a denmark map. I have so much trouble figuring out up and down! |
| Note | |
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| So, after reading Sandra's breakdown of January, I decided to do my own. Not quite as impressive...
31 hours of Training
14.25 hrs of running
9.25 hrs of Orienteering (great for winter!!)
3 hrs of xc skiing
2.5 hrs of mt. biking
Ok, so for others it may not sound ilke a lot, but I just surprised myself by looking at the past year and this is the most training I have done in a month EVER. Well, within recorded Attackpoint history. I'm feeling great, no injuries, no sicknesses. A good start to 2006! |
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| C • Sandra's not impressive! 3 |
Monday Jan 30 |
| rowing machine 10:00 [1] | |
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| warm up before running |
| road run 1:00:00 [1] * | |
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| ran around town with dad. Legs are fine when running, but I still need to lift my left leg when I am getting into the car! Brought a map with us and went over a few legs from west point, like last time. |
Sunday Jan 29 |
| Note | |
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| Hill workout
1.5 hours
Sledding on groomed ski trails - nice and fast! Hiked up the hill quite a few times and with my legs being so tired from yesterday it felt like a workout! |
Saturday Jan 28 |
| xc skiing 3:35:00 [3] | |
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| I did the Craftsbury 25k tour with Hill and Dad. Well, Hill and dad until the last 5k and then I never saw them again, off they went ahead of me! I was having real trouble getting any sort of kick in the beginning and it only improved slightly. I think I could have walked faster than I was skiing for most of it. It was really warm and the tracks were icy. Also, I think that I have gotten too light for my skis, since I lost wieght since I bought them and I don't have enough wieght to get a kick. (Is this possible?) I could run basically straight uphill on most hills because I was stepping down hard enough on my skis. But then trying to classic was quite the challenge. I struggled through most of it and Hill and I both agree that we need ski lessons! Today, Sunday, I basically can't lift my legs. :) It's rather amusing, but quite painful since I use this muscle often without knowing it and then I get a sharp jab of pain. I can only lift my feet about 2 inches off the groud - enough to walk but no more. I guess there just wasn't enough snow this year for me to practice skiing! Next year, I'm not giving up on my lifting so early on.... |
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| C • The same thing happened to me ... 3 |
Thursday Jan 26 |
| road run 56:00 [1] * | |
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| An easy run with dad with the West Point Day 1 map from 2005. I would get a quick look at the map, pick my route, notice what direction I was moving in, inear features and attack point and then tell dad. |
Wednesday Jan 25 |
| trail run 1:44:00 [2] * | |
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| Ran on trails with dad. We were working harder than I thought because the trails are covered in fairly new wet snow. Not enough to slow you down too much, but sort of like running in damp sand. |
Tuesday Jan 24 |
| road run (hill running) 16:00 [3] | |
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| Twice up Westfield street - I believe the times were 7:47 and 7:58. Not my fastest times, but then I wasn't trying to really puch it. |
| road run 45:00 [1] | |
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| running before, after and in between hills. |
Sunday Jan 22 |
| Orienteering 2:00:00 [1] *** | |
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| I didn't cover much ground in these 2 hours. First here was a line-o which went well, except for a middle piece where I was no where near the line for awhile. Then control picking, which pretty much kicked my butt. I couldn't find one of the features for the life of me - and then I found out that it's probably not there. The woods were really too thick to run well through and I had to go slow to read my map. |
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| C • looks like things are going well 2 |
Saturday Jan 21 |
| other (Mountain Biking) 2:15:00 [2] | |
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| I took Ross out into the great outdoors today :) We went mountain biking. This was going pretty well in the beginning, but then we got sort of lost and it took us a long time to get back on trails that we couldn't really bike on. I'm not a great mountain biker. I got a great upper body workout pulling/pushing my bike up some steep hills. |
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| C • Yes! 3 |
Friday Jan 20 |
| road/trail run 1:00:00 [2] | |
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| ran around Newton again by myself. On the way home I picked up a trash can by the side of the street since ours blew away in the rain last week. This one could be ours.. and is now! Next time I go running I have to find a recycling bin somewhere.... :) |
Thursday Jan 19 |
| Orienteering 58:00 [2] *** | |
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| ran a course in the blue hills with dad - we were switching off every other leg. |
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| C • Are you coming to train on Sun... 1 |
| trail run 5:00 [1] | |
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| warm up/cool down |
Wednesday Jan 18 |
| rowing machine 14:00 [2] | |
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| road run 40:00 [3] | |
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| with dad around Dedham. We ran up Westfield Street, but not too hard yet. Still trying to get used to training again. Although I was worried I was getting sick and I took Sunday and Monday off which was nice :) |
Tuesday Jan 17 |
| trail run 1:30:00 [2] | |
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| ran on trails with dad. By the end it was so dark that I couldn't read my watch, but the snow on the trails made it much easier than it would have been to see where I was going.
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Saturday Jan 14 |
| road run 1:00:00 [2] | |
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| a run with dad in the rain. It was either run today for a long time in the warm, windy rain or run tomorrow in the really cold windy dry weather. I chose today and it went well - although it wasn't really a lomg run. We were pretty wet and dad is sick. But I got out the door! |
Friday Jan 13 |
| road run 30:00 [2] | |
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| running to and from wilson mountain carrying my o-shoes. Hill said I looked like a weirdo. |
| Orienteering 30:00 [2] ** | |
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| A short course around WIlson Mountain on a black and white map that dad made years ago. I didn't do so well navigationally - my compass was unnsteady (it's an old one) and I was a bit off at times. Still fun :) I hung streamers so I can do the course again in the future. |
Thursday Jan 12 |
| rowing machine 15:00 [3] | |
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| did 3x5 sprints on the rowing machine with 5 minutes rest in between (Hill and I were switching on and off). Decided to take it a little easier since I feel like I have rushed into high training volume. |
Wednesday Jan 11 |
| trail run 1:24:00 [2] | |
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| a longer trail run with Hill and Dad. We ran on the trail that last summer I swore I would never run on it again in the summer because it runs by marshes and is VERY buggy. It was beautiful this time of year. This time of year really feeling like early srping instead of midwinter. |
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| C • Ross 6 |
| lifting/strength 7:00 [1] | |
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Tuesday Jan 10 |
| trail run 1:01:10 [2] * | |
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| Ran with Hill and Dad around the Blue Hills trails. |
Monday Jan 9 |
| road/trail run 1:05:00 [2] | |
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| a run in some new parts of Newton, on a new trail and didn't quite know where I was for part of it. Running with a map, but it was a map of Denmark, not Newton streets! |
| lifting/strength 15:00 [1] | |
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| I'm going to try and do lifting/strength 3x a week..... so starts the plan.
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| Note | |
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| So my initial thoughts on this years training. I am going to start logging my strength/lifting. I never have before, but I want to try and do it 3x a week and I can keep better track of it if I log it.
Also, I am going to try and have at least 7 hours of training every week, not including my lifting/strength. Doesn't sound so hard now, but I know there were MANY weeks last year when I didn't do this. We'll see how this goes.
Last year I had a total of 216 hours of training logged into attackpoint. This does not include any of Japan, since I never logged any of that.
55.5 hours Orienteering racing and training.
121.5 hours of running.
16.5 hours of xc skiing.
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| C • Go Sam!Thanks for posting yo... 3 |
Sunday Jan 8 |
| Orienteering 55:00 [3] *** | |
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| ran around a course in North American's relevant terrain. The goal I made for this session was keeping my head up and looking ahead. The woods were really open and flat and the snow on the ground made for good footing. I think I did well with my goal, looking up helped me spot the control from far away and also helped me see the hills and match them well with the contours on my map. No mistakes with navigation, but did slow down to almost a wolk in order to read the detailed map in places. Short time out in the woods because then it was time to drive home! |
Saturday Jan 7 |
| Orienteering 1:00:51 [3] *** | |
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| This race was going really well in the beginning. The 4 handicap controls went well, and I punched the 1st control of the course with Louise and right ahead of Sandy. Had a good comfortable pace running with them, but became overconfident after awhile and in my haste to get away I ran RIGHT by 5. I realized it as I started going downhill and everyone ran by me. I went back to get it and finished fine. |
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| C • format? 3 |
| Orienteering 50:00 [2] *** | |
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| A route choice exercise in the falling snow. There were 5 of us in the group and we found 5 different, sometimes only slightly different, routes to each control. The surprise came at the end when Louise and I took the trail way around and Zan and Hill took a strighter route. I took the trail after saying "I would never do this route in a race, it's too far around." Louise and I got to the control pretty significantly, compared to our other controls, ahead of Zan and Hill. Longer and easier is sometimes better! |
Friday Jan 6 |
| Orienteering 19:40 [4] *** | |
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| ran my first sprint of the year! Was pleased with my speed and navigation, especially since I have not done any speed in over a month. Took the wrong route to 11, going left of the hill to the trail and losing about 20 seconds on those who I punched 10 with. Then almost missed 12 on the hillside and was walking when I finally found it. |
| Orienteering 1:00:00 [3] *** | |
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| Relay training with a group of 8. It was lots of fun, although the wet, muddy ground caused my feet to freeze and ice to form on my shoes and the bottom of my pants, so they were all one frozen mass at the end. Lots of people running to controls that are all close together in the same area. Went well for the most part. I did the classic relay mistake at one point though. I ran to my control feature, didn't see my control (it was more on the side of the hill) and so I ran over to where I saw everyone else go, even though I KNEW that it wasn't mine. It wasn't, and I had to go back to where I just was. It was fun running a few controls and then stopping to regroup again. Good for learning to trust yourself! |
Thursday Jan 5 |
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| Event: National Winter Training Camp
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| Orienteering 58:17 [3] *** | |
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| Ran a course in very steep terrain. Only mistakes in navigation were when I went higher up on the hill than I should have on one conrtol and on another I didn't go far enough. |
| Orienteering 42:00 [3] *** | |
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| I didn't actually time this race, but I think 42 minutes sounds close. A night-o in parks, woods and streets. It was lost of fun, especially sliding down the middy hills at night :) Really pushing at the end to try and lose Hill and Viktoria - it was close! Good navigation. |
Tuesday Jan 3 |
| lifting/strength 20:00 [1] | |
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Monday Jan 2 |
| trail run 1:18:00 [3] ** | |
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| ran around on trails with hill and dad. And I would like to use this space to say that Hill did 1,000 crunches yesterday... and I did 100. I have a lot to catch up! |
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| C • 1000 crunches? 1 |
Sunday Jan 1 |
| lifting/strength 15:00 [1] | |
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