Training Archive: bshieldsIn the 7 days ending 2006-06-04:
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| M | T | W | H | F | S | S | ||||||||
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. | ||
Wednesday May 31 | ||
| Orienteering (mapping/vetting) 1:45:00 [1]*** | |
| shoes: asics gel-landreth II | ||
| At Pine Banks. | ||
Tuesday May 30 | ||
| running warm up/down 20:00 [2]2.22 mi (9:00 / mi) | |
| shoes: asics gel-landreth II | ||
| running tempo (track) 24:55 [3]6 km (4:09 / km) | |
| slept:8.0 shoes: asics gel-landreth II | ||
| 6x(1000m with the remaining time to 5 minutes as recovery (i.e. 4:13 on, 0:47 rest)). Outdoor track was being used by some running club (marathoners?), so I went inside, which was hotter. It was tempting to keep running faster until the 5th one when I guess I finally started pushing my lactate threshold. Target time was 4:16.
Time -- AHR -- EndHR 4:13 -- 153 -- 162 4:09 -- 160 -- 166 4:07 -- 162 -- 169 4:04 -- 165 -- 172 4:09 -- 168 -- 171 4:13 -- 168 -- 174 | ||
Monday May 29 | ||
| Orienteering (map hike) 1:15:00 [1]*** | |
| shoes: asics gel-landreth II | ||
| Checking out the courses at pine banks. Will either have to re-route some legs or re-map some areas... | ||