Training Archive: bshieldsIn the 7 days ending 2007-06-10:
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| M | T | W | H | F | S | S | ||||||||||||||||
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. | ||