Training Archive: bshieldsIn the 30 days ending 2006-06-30:
| [csv] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||
| 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 | ||||||||||||||||||||||||||||
Friday Jun 30 | ||
| frisbee (grass) 30:00 [3] | |
| slept:7.0 | ||
| I've been at scout camp since wednesday evening. Won the scoutmaster black powder turkey shoot yesterday. Played frisbee with the scouts in our troop this evening before the campfire. | ||
Wednesday Jun 28 | ||
| running warm up/down (track) 13:00 [2] 1.5 mi (8:39 / mi) | |
| slept:10.0 weight:162lbs shoes: asics gel-landreth II | ||
| running tempo (track) 13:49 [3] 2.0 mi (6:55 / mi) | |
| shoes: asics gel-landreth II | ||
| A 2-mile run at the Enloe track. Was going to do a mile after this, but I was feeling dehydrated at the end of 2 miles. Quite hot and humid (86F and 60%, probably 5 degrees hotter on the black track {wtf?!?! who makes a black track?!?!}) Anyway, I guess the oppressive conditions are good for training, but I'll have to run earlier or later until I acclimatize.
splits: 6:48.7 7:00.5 | ||
Tuesday Jun 27 | ||
| frisbee (grass) 1:00:00 [3] | |
| slept:6.0 | ||
| So I flew home today, which involved a certain amount of hassle and not much sleep, so I was lazy and didn't do my track workout. My brother was playing frisbee, though, so I figured I'd go along with him. Was lots of fun and felt good to run around on grass. Hopefully my legs will be up for a track workout tomorrow, if I have time. | ||
Monday Jun 26 | ||
| running (road) 33:07 [2] 4.07 mi (8:07 / mi) | |
| shoes: asics gel-landreth II | ||
| River St. loop. Legs a bit sore from soccer yesterday. | ||
| running (grass) 2:40 [5] 0.8 km (3:20 / km) | |
| shoes: asics gel-landreth II | ||
| 8 strides after the run. | ||
Sunday Jun 25 | ||
| soccer (grass) 45:00 [3] | |
| shoes: diadora tornates | ||
| Should be the last soccer for a while. Fly home Tuesday. | ||
Saturday Jun 24 | ||
| running warm up/down (track) 20:00 [2] 2.22 mi (9:00 / mi) | |
| shoes: asics gel-landreth II | ||
| running race (track) 5:40 [5] 1.0 mi (5:39 / mi) vdot: 51.6 | |
| rhr:54 slept:8.0 shoes: asics gel-landreth II | ||
| Mile time trial. Was hoping to do something more like 5:30, but I went out a bit fast initially and couldn't hold the pace. Did a 200 beforehand to get a rough idea of the pace.
splits: time / ahr / endhr 1:21.8 / 154 / 171 1:26.0 / 172 / 172 1:27.2 / 174 / 175 1:24.5 / 177 / 178 | ||
| running tempo (track) 4:23 [3] 1 km (4:23 / km) | |
| ahr:153 shoes: asics gel-landreth II | ||
| Decided to extend my time trial to include some more quality. Was planning to do a mile and a kilometer, but by the end of the first kilometer I had developed a cramp that I didn't run off until the end of my cooldown, so I cut it short. | ||
Thursday Jun 22 | ||
| running long (road) 1:12:30 [2] 8.63 mi (8:23 / mi) | |
| slept:8.0 shoes: asics gel-landreth II | ||
| JFK - Museum loop at noon. | ||
Wednesday Jun 21 | ||
| running (road) 33:04 [2] 4.07 mi (8:07 / mi) | |
| slept:9.0 shoes: asics gel-landreth II | ||
| River st. loop. | ||
Tuesday Jun 20 | ||
| running warm up/down (track) 20:00 [2] 2.22 mi (9:00 / mi) | |
| shoes: asics gel-landreth II | ||
| Plus some buttkicks afterwards for the hamstrings. | ||
| running tempo (track) 21:40 [3] 5.2 km (4:10 / km) | |
| 2 x (1mi + 30sec rest + 1000m + 30sec rest). I took Jeff's advice and shortened the rest to 30sec, which I think definitely kept my heart rate up, although I didn't wear my monitor. Actually after the first 1000m and the second mile, 30sec didn't feel like enough, so I took a little extra. Legs were tired all day, so I guess I started out a bit more tired than usual, too.
1 mi -- 6:35.2 rest -- 0:29.7 1000m -- 4:05.4 rest -- 0:45.3 1 mi -- 6:42.6 rest -- 0:41.8 1000m -- 4:16.5 | ||
Monday Jun 19 | ||
| running (road) 29:03 [2] 3.51 mi (8:17 / mi) | |
| slept:8.0 shoes: asics gel-landreth II | ||
| Longfellow bridge, beacon hill, back by beacon st. to mass. ave. Was going to do a track workout today, but the soccer yesterday left my legs absolutely exhausted. They feel better after the run. Another hot day (was 91F this afternoon; when I got back at 7:40, it was 81F with 58% humidity), though it was at least breezy. Supposed to be cooler tomorrow. | ||
Sunday Jun 18 | ||
| soccer (grass) 1:00:00 [2] | |
| shoes: diadora tornates | ||
| As usual, recording less time than I actually played. It was brutally hot even at 5pm, and my legs had nothing after yesterday's track workout. Played against some annoying Moroccans, who complained about the physical nature of my game. One of them threatened to "stab" me. Not sure what with, but I bescored all over his goal, so bugger him. | ||
Saturday Jun 17 | ||
| running warm up/down (track) 18:00 [2] 2.0 mi (9:00 / mi) | |
| shoes: asics gel-landreth II | ||
| running tempo (track) 19:56 [3] 4.8 km (4:09 / km) | |
| shoes: asics gel-landreth II | ||
| 2 miles + 2 min rest + 1 mile + 1 min rest. Felt much easier than previous tempo workouts. Target pace was 6:48 min/1600m. Started at about 9pm. It started raining at the end of the 6th lap or so.
2 mile: 13:21.3 - split 1: 6:45.2 - split 2: 6:36.1 1 mile: 6:34.9 | ||
| C • T pace 3 | ||
Thursday Jun 15 | ||
| running long (trail) 1:26:54 [2] 10.22 mi (8:30 / mi) | |
| shoes: asics gel-landreth II | ||
| With Jon at Middlesex Fells in the morning. Legs weren't tired until about an hour in, felt great afterwards. Not very tired from soccer yesterday. Guessing a pace of 830. | ||
| strength 30:00 [3] | |
| Bis and back with Vitamin-B. | ||
Wednesday Jun 14 | ||
| soccer (grass) 1:30:00 [2] | |
| shoes: diadora tornates | ||
Tuesday Jun 13 | ||
| running (road) 29:13 [2] 3.6 mi (8:07 / mi) | |
| slept:9.0 shoes: asics gel-landreth II | ||
| Longfellow to Beacon hill and back along Beacon St. to Mass Ave. | ||
Monday Jun 12 | ||
| running long (road) 58:17 [2] 7.47 mi (7:48 / mi) | |
| shoes: asics gel-landreth II | ||
| Science Museum - Western Ave. loop. Legs sore, hamstrings really tired. | ||
Sunday Jun 11 | ||
| Orienteering race 38:40 [4] *** | |
| spiked:7/9c shoes: VJ pro I | ||
| NEOC Haughton's Pond. 3.6k "green" course. Was having a great race up to #6, then took a horrible route choice to #7 and also bombed #8. Was ~30sec ahead of Jon to #6 and finished ~7 minutes behind him. Legs hadn't fully recovered from last night's run. | ||
| strength 30:00 [3] | |
| "Tris and titties" with Vitamin-B. | ||
Saturday Jun 10 | ||
| running (road) 35:14 [2] 4.78 mi (7:22 / mi) | |
| shoes: asics gel-landreth II | ||
| BU-Longfellow loop at night. Light rain, wet surfaces. Did 5x20sec bursts coming in from Longfellow, 40sec easy jogging between. | ||
Thursday Jun 8 | ||
| running warm up/down (track) 20:01 [2] 2.5 mi (8:01 / mi) | |
| shoes: asics gel-landreth II | ||
| 10:07 warm up -- ahr = 149, ehr = 147 (I ran over to the track before starting my watch)
0:54 rest -- ahr = 138, ehr = 120 9:54 cool down -- ahr = 156, ehr = 158 (I included running back to Bexley on this) | ||
| running tempo (track) 21:40 [3] 5.2 km (4:10 / km) | |
| max:172 shoes: asics gel-landreth II | ||
| 2x(1mi + 1min rest + 1km + 1min rest)
Start hr = 120 dist -- time -- ahr -- ehr 1 mile -- 6:45.6 -- 159 -- 166 rest -- 0:59.3 -- 152 -- 130 1 km -- 4:06.1 -- 161 -- 167 rest -- 1:08.9 -- 152 -- 129 1 mile -- 6:41.6 -- 164 -- 169 rest -- 0:58.3 -- 157 -- 144 1 km -- 4:08.1 -- 166 -- 167 rest -- 1:02.0 -- 156 -- 138 | ||
Wednesday Jun 7 | ||
| swimming/DWR 25:00 [2] | |
| weight:163lbs | ||
| Left knee is sore, and I feel tight in general. Stretched out a bit afterwards. | ||
Monday Jun 5 | ||
| running (road) 32:29 [2] 4.07 mi (7:59 / mi) | |
| ahr:152 max:162 shoes: asics gel-landreth II | ||
| River st. loop. When I got out of bed this morning, I had that same twinge of pain on my inside right ankle. I think it was aggravated by the climb yesterday. Don't notice it very often, and it wasn't a problem running, but I guess I should keep tabs on it. | ||
| running warm up/down (strides) 2:00 [4] 0.6 km (3:20 / km) | |
| shoes: asics gel-landreth II | ||
| 6 strides on the grass afterwards. Should do these more often. | ||
Sunday Jun 4 | ||
| Orienteering race 1:10:53 [3] *** 7.66 km (9:15 / km) +300m 7:44 / km | |
| ahr:165 max:208 spiked:11/14c shoes: asics gel-landreth II | ||
| NEOC Nobscot meet. There was quite a field there for a local meet. Ran well, navigated well. Went out faster than I came in, but ran decently hard the whole time. I'm pretty dubious of the max HR. Arches and ankle felt good. | ||
| running warm up/down (trails) 15:00 [2] ** 2.5 km (6:00 / km) +70m 5:16 / km | |
| shoes: asics gel-landreth II | ||
| Running on some trails after the orienteering. | ||
Red - Splits | ||
Saturday Jun 3 | ||
| strength 20:00 [3] | |
| About 10min on the ankle board plus some general core and leg exercises. | ||
Friday Jun 2 | ||
| running warm up/down 18:06 [2] 2.0 mi (9:02 / mi) | |
| shoes: asics gel-landreth II | ||
| warm up: ~1mi, 836, ahr = 134, ehr = 146
cool down: ~1mi, 930, ahr = 146, ehr = 142 | ||
| running tempo (outdoor track) 20:20 [3] 4.8 km (4:14 / km) | |
| shoes: asics gel-landreth II | ||
| 3200m, 2 min recovery, 1600m, 1 min recovery. Target pace 6:48/1600m.
start hr = 135 1600m, 6:46 split, ahr = 159, ehr = 164 1600m, 6:49 split, ahr = 167, ehr = 170 recovery, 1:55, ahr = 146, ehr = 125 1600m, 6:45, ahr = 163, ehr = 169 recovery, 1:00, ahr = 158, ehr = 142 Felt pretty good, actually, despite getting a stitch on lap 7 or so, which didn't really go away but didn't get worse either. I thought the 3200m was going to be a lot worse, especially since I ran hard on some hills with the orienteering yesterday, but it wasn't all that bad. A little windy outside, and the track was wet, but it was cool and didn't rain. | ||
Thursday Jun 1 | ||
| Event: CSU Pine Banks | ||
| Orienteering (course setting) 1:15:00 [3] *** +200m | |
| 27c shoes: VJ pro I | ||
| Setting and picking up controls for the Park-O. | ||