Training Archive: iamsinhtIn the 7 days ending 2008-06-21:
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Friday Jun 20 | ||
| Weight training (Abdominal Workout) 10:00 [3] | |
| shoes: NB ABZORB EX 12 | ||
| Lori's diabolical abdominal workout; it was a bit challenging, but not as strenuous as I expected. I was unfamiliar with much of the workout, so much of my focus was on correctly implementing the technique. Most unfamiliar to me were the oblique crunches, which I struggled with; with my knees to one side, I struggled to lift the opposing side shoulder blade.
Amusing commentary mid-exercise from Ross. | ||
Thursday Jun 19 | ||
| Intervals 24:15 [3] 5 km (4:51 / km) | |
| shoes: NB ABZORB EX 12 | ||
| CSU Interval training, Tufts track, run by Lori "Teh Small One" Huberman. The course consisted of 400, 600, 800, 800, 600, 400 intervals with 200 m rests between them. Peter Chikov and I were late to the workout, so we ran them together.
I enjoyed this interval training more than I expected, and I was less incapacitated by it; however, I wish I had run faster. Peter did a great job - this was his first running training with CSU, and he wasn't quite sure what to expect. I'm not sure how much faster I could have pushed myself without some outside stimulus - like Ross, Ian Finlayson, or Clem motivating me. Length/Time/400 m Pace 400 93.70 93.70 600 151.71 101.14 800 208.31 104.15 800 200.97 100.46 600 148.86 99.24 400 82.16 82.16 My goal was 90-second/400 m pace - corresponding to a 6 minute/mile pace. The data suggests that I'm slow and unskilled as a runner. | ||
Sunday Jun 15 | ||
| Running 15:00 [3] 3.5 km (4:17 / km) | |
| Run from the Alewife T stop to Menotomy Rocks Park. | ||
| Orienteering race 47:04 [3] 6.4 km (7:21 / km) | |
| shoes: NB MT800 Alpha | ||
| NEOC Long Motala at Menotomy Rocks park. This is my second race at this park, and while the Motala format was interesting, I don't think this course was as effective using the park as the CSU park-o.
Briefly, the Long consisted of three legs (much like a relay) - (in the order I did them): orange, yellow and street of lengths 2.1, 1.9, and 2.4 k respectively. I started my orange leg simultaneously with Carl Underwood. I was ahead of him at 2, but fell behind after a poor route choice from 4-5. He runs well. While Michael Commons was traveling from one side of the park to another, I passed him 5 times. In the grassy field at the entrance, there were like N dogs (N(t) - varied with time), and N-k (for 0 < k(t) < N(t)) tennis balls. The result was hilarious - dogs frantically scurrying about trying to keep or steal a tennis ball. They were so focused on their goals, I almost ran over two while approaching a control. While I was in general pleased with my performance today, an acceptable benchmark - Carl Underwood - pwned me in about 39 minutes. I made a few mistakes and one particularly bad route choice, but I'm not totally discouraged. The biggest lesson of today's orienteering was simple: always go to the bathroom before going out on your course. I won't get into details, but suffice it to say that I think I could have shaved about 4-5 minutes off my time with this simple precaution. My focus for the next week will be abs, because I know whatever Lori cooks up for Thursday 19 June CSU training will be the diabolical abdominal workout from hell. | ||