Thursday Jun 30 |
 | Orienteering 1:10:00 [3] 4 km (17:30 / km) | |
| shoes: Nike Reds |
| Orange at Bullis. On a 1:25,000. Made quite a boneheaded boom (costing ~20-25 min), ruining an otherwise good run. I had to come in after that because I ran out of time... |
Wednesday Jun 29 |
| Running warm up/down 15:00 [2] 1.5 mi (10:00 / mi) | |
| shoes: Kayano X |
| Before and after land obstacle work, including 5x"100" strides and minimal plyo. |
| Swimming 25:00 [3] | |
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| water obstacle work, including a run-through in BDUs. Ugh. Then 5x25 sprints on 60, which felt awesome after the BDU stuff. |
| Strength/Core 30:00 [2] | |
| shoes: Kayano X |
| Land obstacle work. We went through all the obstacles, 4 min at each, with demo and practice. Not specific strength work, but certainly repetitive soreness generation, spread out over 1.5 hours. |
Tuesday Jun 28 |
| Orienteering 45:00 [3] ** 4.14 km (10:52 / km) +80m 9:55 / km | |
| spiked:6/12c shoes: Nike Reds |
| Yellow at Bullis. Still quite hot out. A lot of small "smoothness" issues that I think are just from being out of practice. On the hand, the same "problem" could be viewed as simply careful orienteering in the circle.
Reminder: check time tomorrow. |
Monday Jun 27 |
| Orienteering 28:30 [3] * 3.71 km (7:41 / km) +50m 7:12 / km | |
| spiked:7/10c shoes: Nike Reds |
| Camp Bullis. Basically white/yellow level. Managed to just barely beat out the men. ;-) |
Saturday Jun 25 |
| Running race 2:48 [5] 0.8 km (3:30 / km) | |
| shoes: Kayano XI - white |
| 800m time trial. Cut 8 seconds from the application time, so that's awesome. Felt really good, actually, and I think I could have run a 2:45 today. |
| Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi) | |
| shoes: Kayano XI - white |
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| Swimming race 37 [5] 0.05 km (12:20 / km) | |
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| 50m time trial. I'm pretty happy with this one, too. |
| Swimming 20:00 [2] | |
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| work on the swim obstacles. |
Tuesday Jun 21 |
| Running warm up/down 29:00 [2] 2.5 mi (11:36 / mi) | |
| shoes: Kayano XI - white |
| Warm up and recoveries. Had some bad stitches, so walked a little between the intervals. |
| Running intervals 11:00 [4] 1.5 mi (7:19 / mi) | |
| shoes: Kayano XI - white |
| 6x400 in the morning. It was very pleasant early (70/64) but warmed up pretty quickly. The last was quite hard to complete. Stitches, too. Shooting for 1:52s.
1:45, 1:52, 1:51, 1:48, 1:53, 1:51 |
Monday Jun 20 |
| Strength/Core 15:00 [3] | |
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Sunday Jun 19 |
| Running 48:00 [2] 5.1 mi (9:24 / mi) | |
| shoes: Kayano XI - white |
| Late night run, east flightline. Felt pretty darn good. |
Thursday Jun 16 |
| Running warm up/down 12:00 [2] 1.2 mi (10:00 / mi) | |
| shoes: Kayano XI - white |
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| Running tempo 16:05 [4] 2.0 mi (8:02 / mi) | |
| shoes: Kayano XI - white |
| Out around the east runway at 2230...with an 0530 showtime tomorrow. My mom and I were doing stuff til pretty late, but I had to get the run in. I figure it's my last flight, I can be tired for it. I'm really glad I did, because it felt great. I actually think that was a reasonable "tempo" pace (8:05 and 8:00) and it felt good to keep it up. I think I might actually be getting faster. |
Wednesday Jun 15 |
| Running 18:40 [3] 2.0 mi (9:20 / mi) | |
| shoes: Kayano XI - white |
| Quick evening run. Second mile significantly harder than the first, just to break it up. I think I'm getting used to the heat. |
Monday Jun 13 |
| Running warm up/down 44:00 [2] 4.0 mi (10:59 / mi) | |
| shoes: Kayano XI - white |
| To and from running course this morning, and the recoveries between reps. |
| Running intervals 14:50 [4] 2.0 mi (7:24 / mi) | |
| shoes: Kayano XI - white |
| 8x400, shooting for 1:52.
okay, so I had a little trouble with the pace:
2:04, 1:49, 1:48, 1:45, 1:46, 1:54, 1:52, 1:54 |
Sunday Jun 12 |
| Swimming 15:00 [3] 0.5 km (30:00 / km) | |
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| Quick swim before yoga. Kinda screwed up and got to the gym too late to get in more. 200 warm up, 8x(25 on 40), 100. |
| Strength/Core (Yoga) 1:00:00 [1] | |
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Saturday Jun 11 |
| Running 1:07:00 [2] 6.4 mi (10:27 / mi) | |
| shoes: Kayano XI - white |
| Around the east flightline. Felt pretty good, but not zippy. I tried to run on the dirt on the sides when I could. I think the problem with mornings is mostly to do with the sun, but also partly the t/dp. 78/70 today, with some clouds. |
Thursday Jun 9 |
| Running warm up/down 23:00 [2] 2.2 mi (10:27 / mi) | |
| shoes: Kayano XI - white |
| Short socks are too short. And when I get really sweaty, my right ear bud falls out. |
| Running tempo 16:18 [4] 2.0 mi (8:09 / mi) | |
| shoes: Kayano XI - white |
| That's a little better, but even if 7:50 is a little fast for tempo, 8 shouldn't be. Trying again next week.
Evening run, about 84/72 out, but that really feels okay. Kind of breezy and balmy. There's just something inexplicably unpleasant about the mornings here. |
Wednesday Jun 8 |
| Running warm up/down 18:40 [2] 1.7 mi (10:58 / mi) | |
| shoes: Kayano XI - white |
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| Running tempo 16:29 [3] 2.0 mi (8:14 / mi) | |
| shoes: Kayano XI - white |
| 2 miles "tempo". In order to avoid my starting-too-fast problem, I started slowly. but, apparently, way too slowly. At least I kept bringing the pace up. I meant to start at just about 8, maybe a hair slower, and pick it up through the end to more where I should run tempo - ~7:50ish. I did end fast (1:52 for last 400), but all the rest was slower than 8 pace. I need to do more tempo and work on working harder. If I can finish that fast, I can certainly hold something a wee bit faster for the rest. |
| Note | |
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| New shoes felt fine. Really nothing notable. Maybe I'll feel a difference when I wear the older ones again. |
Tuesday Jun 7 |
| Running 31:00 [2] 3.0 mi (10:19 / mi) | |
| shoes: Kayano X |
| Water tower loop. Nasty morning. Blergh. |
| Running 28:40 [2] 3.0 mi (9:32 / mi) | |
| shoes: Kayano X |
| Water tower (again). Only this time it was much better. Late evening, just before sundown, quite a bit of a breeze. Also did 4x20sec pick-ups. Slight irking of The Knee. |
Monday Jun 6 |
| Strength/Core 15:00 [2] | |
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| Pullups, dips, abs. |
| Running intervals 10:00 [4] 1.33 mi (7:30 / mi) | |
| shoes: Kayano X |
| On the treadmill, three reps. The first was an aborted mile, when I realized that that was a crazy idea, the next two were quarter mies. |
| Running warm up/down 34:00 [2] 3.2 mi (10:37 / mi) | |
| shoes: Kayano X |
| To the gym and back, plus between intervals on the treadmill. It was hot (90+, dp 68) but it felt a lot better. Probably the t/dp spread. |
| Note | |
| weight:147lbs |
| With everything going on, last week was somewhat of a training disaster. So, here's to a fresh start this week to get back into the swing of things. |
Sunday Jun 5 |
| Strength/Core (Yoga) 1:00:00 [2] | |
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Friday Jun 3 |
| Running intervals 5:45 [4] 1.2 km (4:47 / km) | |
| shoes: Kayano X |
| 3x"400" on the running trail with 400 easy between. Felt like carp. Very, very warm. No watch, don't know how fast exactly, but significantly faster than 8 for the last, so likely similar for the rest. |
| Running 37:00 [2] 3.25 mi (11:22 / mi) | |
| shoes: Kayano X |
| The rest of the run. Yuck. |