Training Archive: bshieldsIn the 30 days ending 2007-11-30:
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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 | |||||||||||||||||||||||
Friday Nov 30 | ||
| strength 20:00 [5] | |
| At Hemenway before dinner. Core & back. | ||
Thursday Nov 29 | ||
| running intervals (track) 17:35 [4] 4.8 km (3:40 / km) | |
| slept:8.0 shoes: Mizuno WR VI 07 | ||
| 6x800m intervals at the MIT track with Ross (Viktoria and Lori were doing their own thing, and Alexei showed up for moral support and to point out that it's not the right time of year for this). Lost my HR monitor strap, so this is times only. Target time was 2:48, but I clearly wasn't up for that. Couldn't push any faster by the end. Calves really sore afterwards - I think they're still recovering from Mt. Tom.
39.6 / 44.0 / 43.4 / 42.9 = 249.9 232.9 42.3 / 43.8 / 43.1 / 44.0 = 253.2 234.0 42.4 / 44.5 / 43.6 / 41.4 = 251.9 245.2 22.2 / 21.1 / 45.0 / 45.0 / 44.5 = 257.8 304.8 126.9 / 133.0 = 259.9 251.9 44.0 / 45.5 / 46.9 / 46.0 = 302.4 | ||
| running warm up/down (track) 30:00 [2] 4.8 km (6:15 / km) | |
| shoes: Mizuno WR VI 07 | ||
| Warm-up/down plus recovery 400s. | ||
Wednesday Nov 28 | ||
| Note | |
| One of my former research associates was in town for a conference, so I had dinner with him. By the time I got home, the run wasn't happening. | ||
Tuesday Nov 27 | ||
| running (road) 30:50 [3] 4.33 mi (7:06 / mi) | |
| shoes: Mizuno WR VI 07 | ||
| From Jefferson down to the river and an Eliot-River St. loop, then back via Qdoba. Faster than I thought. Pretty sore from yesterday. My left calf was quite sore when I stretched out afterwards, and still is when I walk around now; seems like it cramped up at some point after the run. | ||
| running 5:00 | |
| shoes: Mizuno WR VI 07 | ||
| 4x30sec strides plus jogging rest along the river. | ||
| stretching warm up/down 7:00 [0] | |
Monday Nov 26 | ||
| strength 20:00 [5] | |
| Over at Hemenway. Mostly core, plus some random other stuff. | ||
Sunday Nov 25 | ||
| Orienteering 1:13:52 [3] *** 6.2 km (11:55 / km) +310m 9:32 / km | |
| spiked:7/14c shoes: Adidas Novas | ||
| Got scalped on a pretty sloppy run at Mt. Tom. Out of shape and not very focussed. At least 9 minutes of mistakes, but even without that I'm still over 10min/k. Time to start training again. | ||
| stretching warm up/down 10:00 [0] | |
| strength 15:00 [5] | |
| Abs & back. | ||
Red - Splits | ||
Thursday Nov 22 | ||
| running (road) 34:55 [2] 3.88 mi (9:00 / mi) | |
| slept:10.0 weight:159lbs shoes: Gel Cumulus 2006 | ||
| Slow run over to Enloe and back. Really tired; probably haven't been eating enough recently. | ||
Sunday Nov 18 | ||
| soccer (turf) 30:00 [3] | |
| slept:10.0 shoes: adidas predator mania TF | ||
| Well, after getting 15 hours of sleep between Wednesday morning and Saturday night, I finally got a good night's sleep last night, but am evidently still quite sleep deprived. Felt really awful during this game with the Bexley team at MIT. Lost 1-0, despite having probably 60% possession. I had a bunch of runs that didn't finish well and a couple of shots towards the end, but generally not much happening. | ||
| Note | |
| While I was browsing event listings for the spring, I noticed that my AP ranking is something like 5pts lower than I remember it being after the US champs. It looks like everyone else's is generally lower, but maybe not in the expected linear fashion. Can't quite figure out if this is just a simple result of some drastic movements at the top of the rankings, or an unusually large second-order effect.
[Edit: I'm guessing some combination. When Batona dropped off the rankings, there was presumably some movement at the top (Matt Crane dropped a bunch, I think) but this movement had a qualitatively different effect than, e.g., when Batona happened a year ago (which I would call a "first-order" effect). After a year of having Batona and its aftermath in the rankings, all of the event points have been affected, and Matt's dropping 15 points or so had the effect of dropping all the results that have used him as a metric for the past year. This is a decidedly second-order effect. It's interesting that the second-order effect affected my ranking in the same way as the first-order - in both cases my ranking dropped substantially.] [Edit 2: If it is a reasonable assumption that William is orienteering about the same as he was in 2005, my current 365-day AP ranking adjusted to the 2005 metric is about 80, whereas my actual 2005 AP ranking was about 71. (adj. rank pts = current rank pts * William's 2005 rank pts / William's current rank pts).] | ||
Thursday Nov 15 | ||
| Orienteering (night-o) 32:40 [2] *** 3.5 km (9:20 / km) | |
| 18c slept:6.0 shoes: Adidas Novas | ||
| CSU night-o at Hammond Pond. Ross, Pia, Mark, Alexei, Lori and Dean showed up, and I think everyone had a good time. I certainly had an advantage having set out the controls, but still managed to screw a few things up. Ross finished 3 or 4 minutes later, which I thought was pretty impressive. It's kind of hard to move fast when it's dark (and wet). I feel like having spikes would probably help out a bit. | ||
Tuesday Nov 13 | ||
| Orienteering (night-o) 2:00:00 [1] *** 3.52 km (34:05 / km) | |
| 18c shoes: Adidas Novas | ||
| Hanging controls for the CSU night-o on Thursday. Allow me to not recommend hanging controls in the dark. Very inefficient. But, what with daylight savings the sun sets by 5pm now, so in-the-dark it is. At least it wasn't cold.
I have to say, I didn't feel particularly at ease, knowing I was by myself in a metropolitan wooded area. So when a couple of glowing spots showed up in my peripheral vision I was a little freaked out. Fortunately they were attached to antlers, so I guess I had nothing to worry about. Deer are pretty good at staring you down. Anyways, with visions of myself being run through by a violent antler-thrust, I headed off in the direction of the school (?) where to my surprise the parking lot was fairly well-populated. One of the cars was running with headlights on, so I figured I would turn off my headlamp so as not to attract attention. As I ran past on the edge of the woods, I glanced over and saw the passenger gesturing in the direction I had come from. I imagine the conversation went something like: "Whoa, I just saw a light in the woods over there." "Mmm-hmm." "It looked like some dude was running our way." "Mmm-hmm." "Then he went into mad stealth mode, and I lost track of him." That's right. Mad stealth mode. You heard it. Returning to practical matters, my new headlamp is pretty awesome. It cost me $13.50 (includes shipping) on ebay (same as this). The beam penetrates quite well; certainly a step up from my previous headlamp (5 conventional LEDs). My impression is that if you get a headlamp that claims to be "X watts", it's orders of magnitude better than having, say, 40 conventional LEDs. This one is 3 watts, but even the low-power mode is pretty good, though I have no idea what wattage that is equivalent to. I ran it on a mix of low and high power for the full 2 hours. Don't know how it holds up in the rain yet, but the weather report suggests I'll find out on Thursday. | ||
| C • Quite an active imagination... 2 | ||
Saturday Nov 10 | ||
| Orienteering 37:02 [3] *** 4.8 km (7:43 / km) | |
| spiked:9/11c slept:9.0 (sick) shoes: Adidas Novas | ||
| NEOC Estabrook woods. Decided to run green since I'm still feeling pretty crappy. Fairly solid run; had some trouble on 7&8, but otherwise quite accurate. | ||
| stretching warm up/down 5:00 [0] | |
Thursday Nov 8 | ||
| Note | |
| slept:6.0 (sick) | ||
| Went to the CSU training this evening out in Newton (Ross is by far the man for hosting so many of these - with excellent food, too!) but didn't run since I seem to be sick. | ||
Monday Nov 5 | ||
| strength 10:00 | |
| Some core/back stuff. Really need to do more of this. | ||
| Note | |
| So, back in the day, I was a pretty lousy orienteer. About a year and a half after I started orienteering, I went to the 2002 US Champs in PWF and ran red in the M-20 class.
Day 1: 7.0km, 290m climb, 1:52:16 Day 2: 7.9km, 225m climb, 2:27:02 Of course, it will be much harder to shave off the next 7min/k. Ross's times were 1:12:47 and 1:05:05. | ||
Sunday Nov 4 | ||
| Orienteering race 1:41:21 [4] *** 11.1 km (9:08 / km) +505m 7:26 / km | |
| spiked:17/21c shoes: Adidas Novas | ||
| Pretty good run on the blue course for day 2 of the US champs. I had some small errors on the first and third controls, then spiked everything until control 14 (starting to get tired) where I ran up the wrong reentrant (to the right of the correct one; actually I ran down the wrong reentrant, too). Loused up 16 as well, still not entirely sure of where I went, but eventually relocated off the cliff a few reentrants further up the ridge. I took a slower route choice to #7, going right of the line down the spur rather than straight, but I'm ok with that. I had fun today.
On the whole, a good run. I didn't have as much power as I did a month ago in New Hampshire; undoubtedly a result of not training enough. I did feel like I was working hard, but only a few times was I really pushing the envelope. On the other hand, I could not have pushed much harder at the end - I was too exhausted. Need to work on endurance for these longer races. | ||
| running warm up/down (trail) 10:00 [2] 1.0 mi (10:00 / mi) | |
| shoes: Adidas Novas | ||
| To the start. | ||
| stretching warm up/down 10:00 [0] | |
Day 2 Blue - Splits | ||
Saturday Nov 3 | ||
| Orienteering race 2:29:53 [2] *** 12.9 km (11:37 / km) +470m 9:50 / km | |
| 19c shoes: Adidas Novas | ||
| This race did not go as well as I had hoped. I didn't feel motivated and never pushed hard. I failed to force myself to plow through the prickly sections and consequently was just slow and inaccurate the whole way. Lost a lot of time on #7, and minutes here and there on the others. Mostly, though, I was just slow. I did not have fun today.
I need to figure out how to bring a consistent level of physical preparedness to every race. This one just didn't have it. I'm thinking it would help if I run in the morning more often and if I figure out a consistent nutrition plan that works for me. | ||
| running warm up/down 8:00 [2] 0.8 mi (10:00 / mi) | |
| shoes: Adidas Novas | ||
| To start. | ||
| stretching warm up/down 5:00 [0] | |
Day 1 Blue - Splits | ||
Friday Nov 2 | ||
| Event: US Champs | ||
Thursday Nov 1 | ||
| running (treadmill) 32:00 [2] *** 4.0 mi (7:59 / mi) | |
| shoes: Mizuno WR VI 07 | ||
| Over at Hemenway again just before closing (10:20). Took along the South Fork map again. Map hand is sore in a repetitive-use kind of way. Wierd. | ||
| stretching warm up/down 10:00 [0] | |