Training Archive: bshieldsIn the 30 days ending 2007-06-30:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| 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 | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Saturday Jun 30 | ||
| soccer (turf) 30:00 [2] | |
| shoes: adidas predator mania TF | ||
| I should really be better at sticking to my resolutions, but here I am playing soccer. Felt really tired. | ||
Thursday Jun 28 | ||
| cycling warm up/down 2:00:00 [2] * | |
| Out to Prospect Hill, then back via Newtonville to pick up some NEOC maps. I definitely need a light for my bike. | ||
| Orienteering 1:05:00 [3] *** | |
| shoes: Adidas Novas | ||
| Alexei's course at Prospect Hill. Worst navigation I've done in a while. Arrived late, having been caught up with various administrative crap. Alexei shadowed me for the first 4 controls, the first three of which I completely bombed. Then I was ok on 4, 5 and 6, overshot 7, didn't pay attention at all on 9, or 10. I think some combination of going out too fast since the first leg was a trail run up the hill to the other end of the map and giving blood yesterday worked against me, but it was just a bad run. | ||
| stretching warm up/down 15:00 [0] | |
Wednesday Jun 27 | ||
| Note | |
| (rest day) | ||
| Unintentional rest day. I gave blood at 5pm and didn't get up on time to run before I went in to lab. | ||
Tuesday Jun 26 | ||
| running intervals (track/road) 1:05:00 | |
| Another track workout at Harvard with the CSU running section. After the standard warmup (4x[100m jogging, 100m strides]), the plan was 800m @ 8k pace, then 2x(600,600,400,400,200)@3k pace with 200m jogging rest between everything. Oh, and a "magic 1200" afterwards. They wanted to go at 80s/400m for 8k and 75s/400m for 3k, but my paces are more like 95/90, so I decided to take everything slower and try to keep up with the distance for as long as I could. I ended up doing what you see below. I was not feeling magical.
Dist / Time / Rest 800m / 2:48.6 / 1:50.6 600m / 2:06.1 / 1:32.3 600m / 2:10.0 / 1:30.2 400m / 1:25.6 / 2:00.9 200m / 0:41.8 / 2:15.4 200m / 0:40.1 / 2:09.0 400m / 1:30.3 / 2:05.2 400m / 1:29.2 / 5:45.6 400m / 1:24.1 / 1:49.1 200m / 0:40.9 Note: since I cut some stuff short, the latter rests are not all jogging. So if my 8k pace is 95s/400m, then the 800m should have been 3:10, and if my 3k pace is 90s/400m, then the 600s should have been 2:15. A little fast overall. Tried to stick to a 2 in/2 out breathing cadence, but I felt like I was working too much to breath that fast. Terry suggested trying 3 in/2 out, so maybe I'll give that a shot next time. I'm going to try logging my warm-up, etc all in one session, although it would be cool if my pace were logged individually for each intensity. I counted the 200s as intensity 5, everything else as 4 (strides as 4). Is this mixed intensity intended to be used in this way? Mileage is a bit of a guess for warmup/down. (Estimated 8:30 pace). | ||
| stretching warm up/down 15:00 [0] | |
Monday Jun 25 | ||
| strength 32:00 | |
| (rest day) | ||
| Mostly upper with a bit of core. Got cut short by closing time, so I did some more core at home. | ||
| stretching warm up/down 15:00 [0] | |
Sunday Jun 24 | ||
| cycling warm up/down 40:00 | |
| shoes: Adidas Novas | ||
| To/from Pine Hill, with a stop by Tufts on the way back. | ||
| Orienteering 50:00 [2] ** 5.5 mi (9:05 / mi) | |
| shoes: Adidas Novas | ||
| After everyone had finished the line-o, Alexei and I went out for a trail run/score-o. The original idea was to have one person navigating with the map, while the other person just ran, and when we got back to have both people draw the whole route. Alexei strongly believes you should be able to look at the map whenever you want, so we ended up having one map with the controls on it that the navigator used, and another blank map so the follower could follow along. It was pretty fun; you can't really go wrong on such a glorious day. | ||
| strength 12:00 | |
| shoes: Adidas Novas | ||
| Stopped by Tufts on the way home to do some calisthenics stuff. One-legged toe raises (Viktoria's suggestion to work the outside of my ankles, which it seemed to do), butt-kicks, lunges, knee raises, power skips. 2 sets of each. | ||
| stretching warm up/down 20:00 [0] | |
Saturday Jun 23 | ||
| soccer (grass) 1:00:00 | |
| shoes: diadora tornates | ||
| Game with the West-Town Rockets. Won 2-0, and played pretty well. We had no subs, so I played the whole game, but as usual plenty of standing around. | ||
| stretching warm up/down 15:00 [0] | |
| Orienteering 1:00:00 | |
| shoes: Adidas Novas | ||
| Checking out Pine Hill for the line-o tomorrow. The line-o will be pretty short since there's just not that much of the place that isn't really crappy right now. | ||
| cycling warm up/down 40:00 | |
| To/from Pine Hill. | ||
| Note | |
| Today was the end of the first half of the season. We have a rescheduled game July 7, and then the second half picks up at the end of August and runs through November. I'm planning to stay away from soccer until the second half starts, except for the game in July. | ||
Friday Jun 22 | ||
| Orienteering long (road) 1:27:47 [2] ** 10.03 mi (8:44 / mi) | |
| shoes: Gel Cumulus 2006 | ||
| Went out to Dave & Barb's street scramble and pah-tay on Nahant. I ran with Viktoria which was nice. Good pace and great weather (overcast, 60?, pleasantly humid, not too much rain, windy; pretty much my favorite weather to run in). Nahant was a lot of fun to run around, and there were a bunch of cool people at the party, so it was an enjoyable evening on all counts. Thanks Barb & Dave! | ||
| Note | |
| So, if you click on that 70.3 vdot, apparently I should be running a 2:22:41 marathon. Maybe I shouldn't use my 200 time to set my training paces. | ||
Thursday Jun 21 | ||
| running warm up/down 14:13 [2] 1.5 mi (9:28 / mi) | |
| ahr:145 shoes: Gel Cumulus 2006 | ||
| running (track) 2:30 [5] 1 km (2:30 / km) | |
| shoes: Gel Cumulus 2006 | ||
| Training this week was at the MIT track. Alexei had designed the exercise in two parts. First, we had a map with a course on it, only there were two control circles for each control. One circle was higher for each control. We put that map 30m away from a blank map, and ran between the two copying the higher control onto the blank map to make a course. Ok, so it's a bit hard to explain, but anyway.
Next, we ran 200m intervals "fast", and jogged another 200m while determining our route choice for a leg of the course. We did that for 6 legs and discussed in between. This was a whole lot faster than I would ever run a 200m interval in training. I think threshold pace 800s would have been better. Anyway, it was kind of cool to run sprint races, since I haven't done that in God knows how long. The time & dist just includes the 200s. | ||
| running race (track) 29 [5] 0.2 km (2:25 / km) | |
| ahr:143 max:171 shoes: Gel Cumulus 2006 | ||
| Figured I'd just enter one as a race. | ||
| stretching warm up/down 10:00 [0] | |
Monday Jun 18 | ||
| strength 20:00 [4] | |
| Over at Hemenway with Yejin. Did some upper, and some hamstring curls, one-legged squats, toe raises. Quads quite sore now. | ||
| stretching warm up/down 15:00 [0] | |
| Note | |
| rhr:53 | ||
| A little while ago I mentioned that I kept getting kicked at the same part of my foot. It's actually a spot that I hurt back in the indoor season by taking a shot but catching my toe on the floor. Then it wasn't a problem, then somebody stepped on my foot a month ago or so, and it was kicked a few times after that. Most of the time I don't notice it at all, but every once in a while I take an off-balance step or something and it hurts a little. I hope it's not a stress fracture, but I'm afraid it might be, so I guess I'll call up the doctor (again). I feel kind of lame going to the med center twice in two weeks. | ||
Sunday Jun 17 | ||
| Event: Paugussett SP Local | ||
| cycling warm up/down 50:00 [1] | |
| To/from Medford High School. | ||
| running (trail) 1:05:00 [3] * 7.22 mi (9:00 / mi) | |
| shoes: Adidas Novas | ||
| Went out for a long run at the Fells. Was planning to do the Skyline trail, starting from the high school, but by the time I had been out for 30 min, my hr was up at 170 and I was feeling dehydrated (I guess Michael Commons did email me yesterday to tell me it would be hot today). At that point I was thinking how nice it was to have Jon around for mental prodding, and after a few more minutes I called it quits and headed back along the gravel roads (I never really thought about how much easier it is to run on a flat road than on a rocky trail). For the next 5 minutes or so I had some stomach problems (possibly due to not feeding myself soon enough after the game yesterday?), then I was ok. Next time I'll take a bottle of gatorade with me. Maybe I'll also try to coordinate with Giovanni next time, since it looks like he's about to do the same thing in a few minutes. | ||
| stretching warm up/down 20:00 [0] | |
| strength 20:00 [2] | |
| Knee stab. stuff. | ||
Saturday Jun 16 | ||
| soccer (grass/dirt) 50:00 [3] | |
| shoes: diadora tornates | ||
| Game with the West-Town Rockets at Danehy. Won 2-0. I don't know if I was poorly hydrated (probably was) or if it was the sun, or something else, but I had no energy. Actually played 60 minutes, but I think I was moving for most of it. | ||
| stretching warm up/down 15:00 [0] | |
| Some nerve pain in the outside of my left calf. Has been there since Thursday. | ||
Friday Jun 15 | ||
| Event: Nav-Stock | ||
| strength 30:00 [3] | |
| Back/core. | ||
| stretching warm up/down 20:00 [0] | |
Thursday Jun 14 | ||
| Event: CSU Training | ||
| cycling warm up/down 1:00:00 [2] | |
| To/from Hammond Pond. | ||
| Orienteering (line-o) 37:12 [2] *** 4 km (9:18 / km) | |
| shoes: Adidas Novas | ||
| We had about 7 people show up for Alexei's line-o. It was good training, I should definitely do more of this. Next week we'll have some sort of track drills with map. I guessed the distance - too lazy to measure it. | ||
| Orienteering 3:30 [3] **** | |
| shoes: Adidas Novas | ||
| Alexei had another drill for us afterwards called "high/low" where we ran up a rocky hill while trying to determine whether the next control on a map was higher or lower than the previous control. I'm not very good about reading climb, so I guess it was a good thing to practice, also to have something specific to think about while running up the hill. | ||
| stretching warm up/down 15:00 [0] | |
Wednesday Jun 13 | ||
| stretching warm up/down 15:00 [0] | |
| Went to see the doctor today, who said I was tight, sent me to the physio (though I couldn't schedule that appointment for another month), and told me to keep doing whatever I was doing, minus the hip popping. Hip feels much better now. Maybe it was psychological? | ||
| elliptical 34:00 [2] ***** 3.81 mi (8:55 / mi) | |
| ahr:132 max:151 weight:162lbs shoes: Gel Cumulus 2006 | ||
| With a 1:10 Pawtuckaway map; need to take quicker looks, memorize more. Settings around 10/10, though I switched it up a bit. 448 calories. | ||
Tuesday Jun 12 | ||
| running warm up/down 20:00 [2] 2.2 mi (9:05 / mi) | |
| ahr:139 shoes: Gel Cumulus 2006 | ||
| Over to the Harvard track and a lap around the fields after the workout. | ||
| running intervals (track) 12:26 [5] 3.6 km (3:27 / km) | |
| shoes: Gel Cumulus 2006 | ||
| Track workout with the CSU running section. Had an easy day on the caledar, but I was talking to Viktoria last night who convinced me to come, under the auspices of a 3x1000, 3x400, 3x200 workout which for me would have been at ~90-95sec/400m for the first two and 42sec/200m for the 200s. When I arrived I discovered that that group was probably running slower than I wanted, so I joined the faster group, who was running 800, 2x600, 800, 2x1000, 800, at ~75-80sec/400m pace. I ended up cutting each interval short by 200m, and dropping the last 800m entirely. My lungs were ok but my legs were burning by the end of each one.
Dist. / Time / AHR / EHR 600 / 2:02.2 / 160 / 174 Rest / 2:44.9 / 150 / 134 400 / 1:19.0 / 156 / 167 Rest / 2:11.1 / 149 / 137 400 / 1:17.5 / 158 / 173 Rest / 2:44.0 / 143 / 127 600 / 2:04.0 / 158 / 174 Rest / 2:40.1 / 149 / 120 800 / 2:52.0 / 164 / 178 Rest / 2:27.3 / 145 / 124 800 / 2:50.9 / 144 / 46 I'm going to assume something weird happened to my monitor on the last one, since I'm pretty sure my HR hasn't been down to 46 since I woke up this morning. Looking back I guess this was more like R-pace for me. EQ training? :) | ||
| running warm up/down (track) 4:08 [3] 0.8 km (5:10 / km) | |
| ahr:144 max:157 shoes: Gel Cumulus 2006 | ||
| The group warm-up: jogging the turns and strides on the straightaways for 2 laps. The strides were easier than I've been doing them. | ||
| stretching warm up/down 15:00 [0] | |
| I don't know if it's just because I'm thinking about it more, or if it's genuine, but I feel like my hip is bothering me a lot now. Stretching provides temporary relief. Scheduled an appointment for tomorrow. | ||
Monday Jun 11 | ||
| strength (upper) 25:00 [5] | |
| Upper circuit at Hemenway. | ||
| erg warm up/down 7:00 [2] | |
| 5 min warm-up, 2 cool-down. My left hip was popping every time I leaned back. Same thing happens when I do some of the core exercises, but it doesn't hurt then. It kind of hurt erging. I guess I'll get it checked out. | ||
| stretching warm up/down 15:00 [0] | |
Sunday Jun 10 | ||
| cycling 40:00 [2] | |
| To/from MIT. | ||
| running long (trail) 1:16:00 [2] 9.0 mi (8:26 / mi) | |
| shoes: Adidas Novas | ||
| Out at the Fells with Adrienne. We ran from Oak grove to the park and then mostly on the park gravel roads and a bit on trails. Probably 55 minutes in the park. | ||
| stretching warm up/down 15:00 [0] | |
| strength 20:00 [3] | |
| Back and core. | ||
Saturday Jun 9 | ||
| soccer 50:00 [3] | |
| shoes: diadora tornates | ||
| Soccer game with the West-Town Rockets. Tied 2-2. Played pretty well and pretty hard, which felt good. Afterwards my legs felt refreshed. | ||
| soccer 30:00 [2] | |
| shoes: adidas predator mania TF | ||
| I thought a bunch of Bexley alums were going to play over at MIT, but when I showed up there were only 4 of them there, and then a bunch of older foreign guys (read: lazy, whining, unjustifiably egocentric tramps) so I played for a little while and went home. | ||
| stretching warm up/down 10:00 [0] | |
Friday Jun 8 | ||
| stretching 10:00 [0] | |
Thursday Jun 7 | ||
| Event: CSU Training | ||
| cycling warm up/down 1:00:00 [2] | |
| To/from Hammond Pond. | ||
| Orienteering 30:00 [5] *** 4 km (7:30 / km) | |
| spiked:6/12c shoes: Adidas Novas | ||
| CSU Training at Hammond Pond. We had 7 people come out which was pretty cool, and we've got another one planned for next week.
I thought it would be cool to do some training with low navigational stress and high physical stress, so I proposed we mass start at each control and regroup at the next control, take a quick breather while planning the route to the next control, etc. I definitely ran faster than I ever run when I orienteer, and it was nice to see what it is like to run really fast through the woods. On the other hand, I also ran a lot faster than I can navigate, even with a lot of looking at the map beforehand. Alexei suggested that if we want to stress ourselves physically like this, it would be better to completely separate it from the navigation and just run a set loop in the woods with lots of climbing over stuff, etc. He also mentioned that Ross and I plunge ahead without paying attention to features that should clue us in to being off. That was definitely true for this run; I was being a lot less careful than usual. I guess it's bad to practice that. We were actually out in the woods for about 50 minutes, but there was a lot of standing around. I lost track of which splits were running and which were standing around, so 30 is an estimate. | ||
| stretching warm up/down 15:00 [0] | |
Wednesday Jun 6 | ||
| strength 30:00 [1] | |
| Back and quads. | ||
| stretching warm up/down 20:00 [0] | |
| soccer (grass) 30:00 [2] | |
| shoes: diadora tornates | ||
| Practice with the West-Town Rockets. Felt pretty good. I keep getting kicked in the same part of my left foot. | ||
Tuesday Jun 5 | ||
| stretching warm up/down 15:00 [0] | |
| running warm up/down (road) 13:00 [2] 1.25 mi (10:24 / mi) | |
| shoes: Gel Cumulus 2006 | ||
| To the track, plus jogging between stuff. | ||
| running race (track) 5:42 [5] 1.0 mi (5:42 / mi) vdot: 51.3 | |
| slept:8.0 shoes: Gel Cumulus 2006 | ||
| Mile time trial. Figured I should probably do one of these to gauge future workouts. Ran a couple of 200s beforehand to gauge speed (targetting 5:40 pace). I think I could have pushed harder earlier on. It didn't feel quite like an all-out effort, but I wasn't really sure what to expect not having done any speedwork in almost a year, so this is good. First split includes the extra bit that makes it a full mile.
Split / AHR / EHR 86.5 / 152 / 171 87.7 / 171 / 173 84.6 / 175 / 178 83.6 / 179 / 179 I'm pretty sure my max HR is a lot higher than this (like 200 or so). Should I be getting to a higher HR by the end, or is that even a reasonable question to ask without more information? | ||
| C • max hr 4 | ||
| running tempo (track) 8:01 [4] 2 km (4:00 / km) | |
| shoes: Gel Cumulus 2006 | ||
| Figured I should round out the workout with 2x1000m, in theory at T-pace, but I didn't really figure out what the splits should be for that, so it was a bit off. Also I let myself have more rest inbetween than I should. Jogged 200m and stood around for a minute or so in between.
Starting HR = 115 800m - 3:03.9 / 160 / 174 200m - 48.6 / 174 / 173 2:35 rest 400m - 1:33.9 / 152 / 170 400m - 1:44.2 / 169 / 169 200m - 48.9 / 169 / 170 So I guess that's 3:53.5 and 4:07.0; a bit fast. | ||
| strength 25:00 [3] | |
| Back and core. | ||
Sunday Jun 3 | ||
| Event: NEOC - Nobscot | ||
| Orienteering race 50:45 [4] *** 6.3 km (8:03 / km) +279m 6:36 / km | |
| spiked:8/13c slept:8.0 shoes: Adidas Novas | ||
| Red course at Nobscot. They had e-punching set up, but ironically we still had to copy our maps. Not only that, I copied my map from a pre-printed version. Anyway, nice day for orienteering - cool, cloudy, no rain yet. Had a pretty good run, especially considering I had a huge bubble in my compass that rendered it all but useless (misplaced my new one). | ||
| C • Training 12 | ||
| Orienteering 28:00 [3] *** 3 km (9:20 / km) | |
| spiked:9/10c shoes: Adidas Novas | ||
| Ran the orange course with Neil afterwards. | ||
| stretching warm up/down 15:00 [0] | |
| running warm up/down (trail) 5:00 [2] 0.5 mi (10:00 / mi) | |
| shoes: Adidas Novas | ||
| Warm-up jog. | ||
Red - Splits | ||
Saturday Jun 2 | ||
| stretching warm up/down 20:00 [0] | |
| strength (core/back) 20:00 [3] | |
| mapping 1:00:00 [0] ** | |
| Over at Long Pond. Mapping is really f-ing hard. On the other hand, I can see how it's really good for you. Kudos to anyone who has ever made a good map. I should come back here in the (late) fall, and bring the aerial photo with me next time. Meanwhile I'll stick to Tufts. | ||
| C • Where is Long Pond? 6 | ||
| running (trail) 35:00 [3] ** 3.5 mi (10:00 / mi) | |
| shoes: Adidas Novas | ||
| Ran on trails with a 1:10k version of the contours after walking around stupefied. Had my backpack with me which kind of sucked. Really humid; massive sweating. | ||
| cycling 30:00 [2] | |
| Over to Long Pond. Back was mostly downhill, so doesn't really count. | ||
Friday Jun 1 | ||
| strength (lower back) 20:00 [1] | |
| Was going to go over to Hemenway for a circuit, but ended up pouring agar into petri dishes until 8:30 and by then the gym was closed. Then my laptop decided to have a massive hardware failure, resulting in my not printing the version of long pond I was planning to run on tomorrow. Maybe I'll go to soccer practice after all? | ||
| stretching 10:00 [0] | |