Training Archive: bshieldsIn the 31 days ending 2006-07-31:
| [csv] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||
| 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 | S | M | ||||||||||||||||||||||||||||||||||||
Saturday Jul 22 | ||
| running (trail) 26:00 [2] 3.25 mi (7:59 / mi) | |
| rhr:45 slept:9.0 shoes: Gel Cumulus 2006 | ||
| At Lake Johnson in the evening. Quad feels much better, still some minor pain. Probably shouldn't do anything too strenuous just yet. | ||
| stretching warm up/down 15:00 [1] | |
| before and after | ||
Friday Jul 21 | ||
| stretching 10:00 [1] | |
| before bed | ||
Thursday Jul 20 | ||
| running (road) 19:39 [2] 2.46 mi (7:59 / mi) +45m 4:42 / km | |
| rhr:45 slept:9.0 weight:163lbs shoes: Gel Cumulus 2006 | ||
| Same run around the neighborhood. Quad feels much better than a few days ago, still a bit sore, but not aggravated by running or even most flexing. | ||
| stretching warm up/down 15:00 [1] | |
| before and after | ||
| strength 15:00 [3] | |
| some upper, light leg exercises, core. | ||
Wednesday Jul 19 | ||
| stretching 10:00 [1] | |
| rhr:45 slept:7.0 weight:162lbs | ||
Tuesday Jul 18 | ||
| strength 15:00 [3] | |
| rhr:45 slept:9.0 weight:161lbs | ||
| Some upper-body.
Quad was sore when I woke up this morning, whereas it usually feels ok after a night's sleep. No running today. Took rhr before I got out of bed. Yesterday I got up and then went back to bed before taking it. | ||
| stretching 10:00 [1] | |
Monday Jul 17 | ||
| cycling (road) 1:32:21 [2] ** | |
| rhr:53 slept:9.0 weight:161lbs shoes: Gel Cumulus 2006 | ||
| Bike-O with a 1:100,000 USGS map, which is actually pretty decent map training since you hit features at more or less the same speed as running on a more detailed map. Plus USGS is relatively more accurate at larger scales..
I was fairly impressed with how much fun bike-o is. I had kind of assumed it sucked, but I was going through some nice areas, which I guess is really what makes orienteering fun, even if the route is restricted to a road network. (I saw some really bizarre architecture - greco-roman columns on a house of trailer-home stature, for example.) On the other hand, I don't find biking to stress my cardiovascular system. It's good for my quads, but I can hardly work up a sweat, even when I'm working hard uphill, which is actually pretty much the whole time. Quad is still sore, though not a problem for climbing (as on the bike). I think I won't do the track workout I had in mind for tomorrow. Might just take a full rest day and hope the quad improves. | ||
Sunday Jul 16 | ||
| Orienteering long 1:16:13 [2] *** 7.5 km (10:10 / km) +225m 8:50 / km | |
| spiked:18/22c slept:9.0 weight:163lbs shoes: VJ pro I | ||
| Umstead East. I've definitely started from the same dirt road before, but I don't think I've actually ever been in most of these areas. Pretty nice woods for the most part, but the map is a bit old, so a number of things have changed considerably. I think it's recently been remapped, but I just have an old version. Didn't have very good flow.
Right quad felt ok during the run, but was quite sore in the evening. Right arch hurt towards the end of the run, felt ok in the evening. Had some unexpected muscle soreness in my left hamstring/butt area. Not a problem, just unexpected. | ||
| stretching warm up/down 15:00 [1] | |
Saturday Jul 15 | ||
| running (road) 20:03 [2] *** 2.46 mi (8:09 / mi) +45m 4:48 / km | |
| slept:6.0 (injured) shoes: Gel Cumulus 2006 | ||
| Ran around the neighborhood with an Umstead map (it's better resolution than the WUOC samples...). Right quad was really sore today, despite feeling pretty good for the past week or so. Maybe I didn't stretch enough yesterday. Feels a bit better now that I've stretched afterwards. New shoes ('bout time). | ||
| running warm up/down (strides) 2:00 [5] 0.6 km (3:20 / km) | |
| shoes: Gel Cumulus 2006 | ||
| 6x20sec, on the sidewalk afterwards. | ||
| stretching warm up/down 15:00 [1] | |
| before and after | ||
Friday Jul 14 | ||
| running warm up/down (road) 17:00 [2] 2.0 mi (8:30 / mi) | |
| shoes: asics gel-landreth II | ||
| running tempo (track) 20:18 [3] 4.8 km (4:14 / km) | |
| slept:9.0 weight:163lbs shoes: asics gel-landreth II | ||
| Tempo run at the Enloe track at 11:30am. Fairly hot, but a little bit of a breeze (~85F and 60% humidity). Started to feel some burn in my legs after 2 miles, was really exhausted by the end.
start hr: 107 800m splits time -- ahr -- ehr 3:23.1 -- 150 -- 159 3:21.9 -- 164 -- 168 3:21.6 -- 169 -- 167 3:27.5 -- 169 -- 172 3:21.0 -- 167 -- 87(?) 3:22.9 -- 117 -- 177 Ok, well, something weird was going on with the hr monitor on the last 1600m. 2:21.5 rest, ahr = 150, ehr = 140 | ||
| stretching 10:00 [1] | |
Thursday Jul 13 | ||
| stretching 10:00 [3] | |
| Before bed. | ||
Wednesday Jul 12 | ||
| running (trail/terrain) 17:00 [2] 1.89 mi (8:59 / mi) +35m 5:17 / km | |
| shoes: VJ pro I | ||
| To/from course. | ||
| Orienteering 21:21 [3] *** 2 km (10:40 / km) +100m 8:32 / km | |
| spiked:4/4c slept:9.0 weight:162lbs shoes: VJ pro I | ||
| Orienteering at Umstead in the afternoon (~2pm). Pretty hot, legs tired from yesterday, course was going through a lot of green, which means a lot of spider webs, etc., plus kind of steep course. So, I wimped out after only 2k and went back along a trail. Temperature around 90F. | ||
Tuesday Jul 11 | ||
| running warm up/down (road/track) 31:00 [2] 3.4 mi (9:07 / mi) | |
| slept:7.5 weight:160lbs shoes: asics gel-landreth II | ||
| Warm up/down and recovery between intervals and strides. | ||
| running warm up/down (strides) 2:00 [5] 0.6 km (3:20 / km) | |
| shoes: asics gel-landreth II | ||
| 6x20sec. | ||
| running (track) 15:50 [4] 4 km (3:58 / km) | |
| shoes: asics gel-landreth II | ||
| 5x(800m at I pace + 400m at E pace). The Daniels workout is actually 5x(3min at I pace + 2min at E pace), which is ideally quite close to 800m + 400m. In reality, it was quite difficult to stick to the ideal pace. Generally the recoveries took about 2:30, so the extra time is pure rest. Both intervals and recoveries became progressively slower. I guess if I were to actually stick to the intended paces, my hr would be closer to the hr guides given in Daniels (97-100% hr max for I pace training) but my legs, lungs and stomach were all about to give after the 4th interval, so I decided to take a bit of extra rest before the 5th.
start hr: 119 distance -- time -- ahr -- ehr 800m -- 3:05.5 -- 158 -- 168 400m -- 2:25.0 -- 158 -- 154 800m -- 3:08.2 -- 167 -- 171 400m -- 2:36.5 -- 156 -- 154 800m -- 3:10.4 -- 170 -- 176 400m -- 2:34.4 -- 165 -- 156 800m -- 3:12.0 -- 172 -- 177 400m -- 3:48.1 -- 161 -- 143 800m -- 3:13.5 -- 153 -- 176 400m -- 3:12.7 -- 151 -- 148 | ||
| stretching 10:00 [1] | |
| Never really timed my stretching before, but I noticed it actually took a significant amount of time, so I figured I'd make a note of it. | ||
| frisbee (grass) 45:00 [2] | |
| Michael was playing over at state, so I went with him. Got some blisters from his spare cleats. | ||
Monday Jul 10 | ||
| running (road) 24:18 [2] *** 2.83 mi (8:34 / mi) +60m 5:00 / km | |
| ahr:148 slept:10.0 weight:161lbs shoes: asics gel-landreth II | ||
| Run around the neighborhood, with the Kosice sprint map, in a larger version this time. I think this printing is closer to the real map size. Good concentration, was reading for about 17 minutes. | ||
| running warm up/down (strides) 2:00 [5] 0.6 km (3:20 / km) | |
| shoes: asics gel-landreth II | ||
| 6x20sec. | ||
| strength 10:00 [3] | |
| Hamstring curls, knee extensions, squats, toe raises, sit-ups, some upper body too. | ||
Sunday Jul 9 | ||
| Orienteering long 50:00 [2] *** 5.0 mi (10:00 / mi) +150m 5:41 / km | |
| slept:8.0 weight:163lbs shoes: VJ pro I | ||
| Well, pretty much everything is a guess here. I went out to Umstead. When I put on my shoes, I realized I had forgotten my compass. So I went out anyway, but forgot to start my watch. I started near the edge of the map, which probably wasn't a great idea without a compass, but everything went fine for 7 controls or so, and then I guess I was thinking about what somebody would have to say to provoke me to headbutt them in the chest. I guess a racial slur might do it, which is purportedly what provoked Zidane. Anyway, I got lost, wandered around, managed to relocate, but decided I should head back. Was supposed to be a long day. Maybe I'll move that to tomorrow and do some leg exercises tonight. | ||
Saturday Jul 8 | ||
| running (trail) 35:30 [2] *** 4.3 mi (8:15 / mi) +175m 4:33 / km | |
| ahr:148 slept:8.0 shoes: asics gel-landreth II | ||
| Did a trail run at Lake Johnson with the sample map for the WUOC relay (printed at truly abismal resolution - they should really distribute a pdf of the map, instead of this .png file). Reading for the whole duration, though slack on concentration in the middle. | ||
| running warm up/down (strides) 2:00 [5] 0.6 km (3:20 / km) +15m 2:58 / km | |
| shoes: asics gel-landreth II | ||
| Picked a reasonably flat section of greenway and ran it in the uphill direction for some strides. | ||
Friday Jul 7 | ||
| running warm up/down (road/track) 20:00 [2] 2.22 mi (9:00 / mi) | |
| ahr:138 shoes: asics gel-landreth II | ||
| running tempo (track) 21:11 [3] 5 km (4:14 / km) | |
| slept:9.0 weight:163lbs shoes: asics gel-landreth II | ||
| Was supposed to be "3mi or 20min, whichever is less" but by the time I had done the 12th lap I figured I might as well go for an extra 200m and finish the 5k. The last time I ran a 5k was in high school, when my PR was about 22:30. Of course I had no idea what I was doing then, but it's nice to see that my fitness has improved since then.
I was actually shooting for a 6:40 pace, but I never got into the right rhythm, always pushing too much or too little. Legs felt great, though. They didn't really burn until the third mile, which maybe defeats the purpose of the threshold run (pushing lactate threshold?). I guess the rest day makes a big difference, or perhaps the extra hills and heat have already had an impact (it was pretty cool today, actually - only 80F and 44% humidity when I got back at 6pm). Quad has been feeling a little better. Have been doing more extensive stretching for it. splits: starting hr: 120 distance -- split -- ahr -- ehr 1600m -- 6:42.6 -- 158 -- 163 3200m -- 6:49.4 -- 166 -- 169 4800m -- 6:48.4 -- 169 -- 170 5000m -- 0:50.5 -- 169 -- 170 | ||
Thursday Jul 6 | ||
| Note | |
| slept:8.0 weight:162lbs (rest day) | ||
| Was going to do a track workout, but when I got to Enloe the football team was practicing (which, I must admit, I was really surprised at; I figured they started in the fall, since they suck so badly). Kind of works out well since it gives my quad a rest and I should definitely be able to finish the track workout tomorrow. | ||
Wednesday Jul 5 | ||
| strength (splitting wood) 1:30:00 [3] | |
| Did some more damage to the tree in the backyard. | ||
| strength 10:00 [3] | |
| Core, squats. | ||
| running (road) 20:14 [2] **** 2.46 mi (8:14 / mi) +45m 4:50 / km | |
| slept:8.0 weight:163lbs shoes: asics gel-landreth II | ||
| Quick run around the neighborhood with the sample sprint map for WUOC. I think I definitely printed it at the wrong scale, but even so, I've got some serious work to do in terms of map reading. The mapping is quite different from the park-o maps we use, except for maybe the Boston Common map.
Reading for about 13 minutes, decent concentration. | ||
| running warm up/down (strides) 2:00 [5] 0.6 km (3:20 / km) | |
| shoes: asics gel-landreth II | ||
| Afterward. 6x20sec. | ||
Tuesday Jul 4 | ||
| running warm up/down (track/road) 30:00 [2] 3.33 mi (9:00 / mi) | |
| slept:9.0 weight:163lbs shoes: asics gel-landreth II | ||
| Warm up/down, plus recovery. | ||
| running (strides) 2:00 [5] 0.6 km (3:20 / km) | |
| shoes: asics gel-landreth II | ||
| Before the intervals. | ||
| running intervals (track) 10:47 [4] 2.8 km (3:51 / km) | |
| shoes: asics gel-landreth II | ||
| Intended to do a 5x(800m at I pace + 400m at E pace), but got started too late, so it was quite hot, plus I maybe did too much yesterday. Anyway, I ended up having some stomach problems and wasn't able to keep the pace up, so I only did 3 800's and a 400. The recovery 400's did become progressively slower, but the times include a bit of standing around. I think I need to do my easy runs mid-morning so I can adjust to the heat, and do my track workouts earlier if I want to finish them. Quad is feeling ok but not great.
Total time and distance only includes intervals. distance -- time -- ahr -- ehr 800m -- 2:58.8 -- 162 -- 169 400m -- 2:30.9 -- 158 -- 144 800m -- 3:05.9 -- 166 -- 173 400m -- 2:54.2 -- 157 -- 142 800m -- 3:09.6 -- 168 -- 175 400m -- 3:20.5 -- 159 -- 142 400m -- 1:32.9 -- 160 -- 173 | ||
Monday Jul 3 | ||
| running (road) 38:00 [3] ** 4.38 mi (8:39 / mi) +100m 5:02 / km | |
| slept:10.0 weight:161lbs shoes: asics gel-landreth II | ||
| Really hot (93F, feels like 98F, when I got back at 6:15pm) run around some downtown residential areas. Moderately unfamiliar areas, but I've been pretty much everywhere within running distance at some point in my life... Will try to get to some less familiar areas next time. Intensity would be a 2 were it not for the heat. Raleigh also has hills :)
Used a USGS map at 1:10000, and drew a course for myself which was about a 5.4km course (3.4 miles). I recorded the actual distance travelled to get 4.38 miles. | ||
| strength (shovelling dirt) 30:00 [3] | |
| Moving some compost for mom. | ||
| strength 10:00 [3] | |
| Hamstring curls, knee extensions, squats, toe raises. | ||
Sunday Jul 2 | ||
| strength (chopping wood) 30:00 [3] | |
| We had a huge, dying tree cut down in our backyard a couple of months ago. My dad's been gradually reducing it to manageable chunks, but there's still a several-ton piece that we were breaking into bits. I'm weak. Oh well. | ||
| running long (trail) 1:04:23 [3] 7.8 mi (8:15 / mi) +300m 4:35 / km | |
| slept:7.0 weight:161lbs shoes: asics gel-landreth II | ||
| At Umstead, reedy creek side. Guessing an 8:15 pace. Quad felt good during the run, but sore a few hours later. Evening (6-7pm). | ||
Saturday Jul 1 | ||
| running (trail) 34:11 [2] 4.14 mi (8:15 / mi) +50m 4:57 / km | |
| slept:7.0 shoes: asics gel-landreth II | ||
| At Lake Johnson. About half on trails and half on paved greenway. Unfortunately a section of the greenway is closed. Guessing a pace of 8:15. My right quad has been sore recently. Same kind of pain I've had before. | ||
| strength 10:00 [3] | |
| Some hamstring curls and core stuff. Decided the quad pain might be from a tightness/strength imbalance between my quads and my hamstrings (I haven't been stretching quads so much recently since it hurts my ankle). | ||