Training Archive: bshieldsIn the 7 days ending 2007-07-01:
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Sunday Jul 1 | ||
| cycling warm up/down 1:10:00 [2] | |
| To/from Boojum. Looks like it's about 12 miles round trip. Quite an enjoyable bike ride, actually; climbing up Fulton St. to Fulton Heights felt strangely like wandering around some of the small coastal communities in Maine or on the Elizabeth Islands. | ||
| Orienteering 1:30:00 [2] | |
| Hanging streamers for the course at Boojum. Went out for about 15 minutes, during which time I only hung the first two controls, then I came back because I was expecting people to be there. Turned out the only people to show up were MC, Patty, and Nikolai. MC and Patty only did controls 1&2 anyway, so I could almost have not bothered hanging any more streamers. Nikolai did the first 9, and being as there were 18, I decided to leave them up in hopes someone else might be able to make use of them. Plus I wasn't quite up to the additional hour or so that it would have taken to take them down. Maybe I'll make it out sometime this week to run the course. | ||
Saturday Jun 30 | ||
| soccer (turf) 30:00 [2] | |
| shoes: adidas predator mania TF | ||
| I should really be better at sticking to my resolutions, but here I am playing soccer. Felt really tired. | ||
Thursday Jun 28 | ||
| cycling warm up/down 2:00:00 [2] * | |
| Out to Prospect Hill, then back via Newtonville to pick up some NEOC maps. I definitely need a light for my bike. | ||
| Orienteering 1:05:00 [3] *** | |
| shoes: Adidas Novas | ||
| Alexei's course at Prospect Hill. Worst navigation I've done in a while. Arrived late, having been caught up with various administrative crap. Alexei shadowed me for the first 4 controls, the first three of which I completely bombed. Then I was ok on 4, 5 and 6, overshot 7, didn't pay attention at all on 9, or 10. I think some combination of going out too fast since the first leg was a trail run up the hill to the other end of the map and giving blood yesterday worked against me, but it was just a bad run. | ||
| stretching warm up/down 15:00 [0] | |
Wednesday Jun 27 | ||
| Note | |
| (rest day) | ||
| Unintentional rest day. I gave blood at 5pm and didn't get up on time to run before I went in to lab. | ||
Tuesday Jun 26 | ||
| running intervals (track/road) 1:05:00 | |
| Another track workout at Harvard with the CSU running section. After the standard warmup (4x[100m jogging, 100m strides]), the plan was 800m @ 8k pace, then 2x(600,600,400,400,200)@3k pace with 200m jogging rest between everything. Oh, and a "magic 1200" afterwards. They wanted to go at 80s/400m for 8k and 75s/400m for 3k, but my paces are more like 95/90, so I decided to take everything slower and try to keep up with the distance for as long as I could. I ended up doing what you see below. I was not feeling magical.
Dist / Time / Rest 800m / 2:48.6 / 1:50.6 600m / 2:06.1 / 1:32.3 600m / 2:10.0 / 1:30.2 400m / 1:25.6 / 2:00.9 200m / 0:41.8 / 2:15.4 200m / 0:40.1 / 2:09.0 400m / 1:30.3 / 2:05.2 400m / 1:29.2 / 5:45.6 400m / 1:24.1 / 1:49.1 200m / 0:40.9 Note: since I cut some stuff short, the latter rests are not all jogging. So if my 8k pace is 95s/400m, then the 800m should have been 3:10, and if my 3k pace is 90s/400m, then the 600s should have been 2:15. A little fast overall. Tried to stick to a 2 in/2 out breathing cadence, but I felt like I was working too much to breath that fast. Terry suggested trying 3 in/2 out, so maybe I'll give that a shot next time. I'm going to try logging my warm-up, etc all in one session, although it would be cool if my pace were logged individually for each intensity. I counted the 200s as intensity 5, everything else as 4 (strides as 4). Is this mixed intensity intended to be used in this way? Mileage is a bit of a guess for warmup/down. (Estimated 8:30 pace). | ||
| stretching warm up/down 15:00 [0] | |
Monday Jun 25 | ||
| strength 32:00 | |
| (rest day) | ||
| Mostly upper with a bit of core. Got cut short by closing time, so I did some more core at home. | ||
| stretching warm up/down 15:00 [0] | |