Training Archive: bshieldsIn the 7 days ending 2006-07-16:
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| M | T | W | H | F | S | S | ||||||||||||||
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. | ||