Training Archive: BoojumsIn the 7 days ending 2005-12-04:
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| M | T | W | H | F | S | S | |||||||||
Sunday Dec 4 | ||
| Event: Possum Trot IX | ||
| Orienteering race 3:58:45 [4]*** 14.2 km (16:49 / km) +850m 12:56 / km | |
| ahr:167 max:187 26c shoes: Integrators (Red) | ||
| My first Possum Trot. The course was pretty brutal, long and very hilly (but isn't that the point?) and it took me a while to get into the swing of things. But, it was sunny, and I didn't get shot (though I saw several deer and could swear that I heard one gun shot!), and not only did I actually finish, but I even brought home a stuffed possum. Chizz. | ||
| C • 4 | ||
- Splits | ||
Saturday Dec 3 | ||
| Event: Kansas Orienteering Championships | ||
| Orienteering race 48:10 [4]*** 4.94 km (9:45 / km) +150m 8:28 / km | |
| ahr:183 max:196 16c shoes: Integrators (Red) | ||
| Kansas Champs at Shawnee Mission Park. This was a fun course, sort of a light-hearted prelude to the Trot. Or maybe it should be considered a cruel and deceiptful tease, since the two events were about as un-alike as is possible for two events to be. | ||
Champs - Splits | ||
Friday Dec 2 | ||
| Note | |
| slept:7.0 (rest day) | ||
| Restin' up for this weekend. I should probably "acclimate", too, with some icy cold showers, or maybe just stick my head under the ice machine for a few hours. And then stab myself in the legs a few times with a fork. | ||
Thursday Dec 1 | ||
| Running (tempo, trail) 15:01 [4]1.75 mi (8:34 / mi) | |
| ahr:189 max:194 slept:7.0 shoes: Asics Trail | ||
| Tempo lap at Burns park, west area. Figured low 8's pace would be good for a flat trail, compared to ~7:50 pace on the road, but the trail was not as flat and much twistier than I remembered. Still think I was going a bit faster than tempo, though 189/190 seems like it would be a good HR (of course, it was creeping up...). Warmed up by doing the blue loop, tempo on a yellow loop. | ||
| Running (trail) 35:00 [2]3.3 mi (10:35 / mi) +30m 6:25 / km | |
| shoes: Asics Trail | ||
| Split about half and half between before and after tempo. Finished with 4x20s pickups. Stretched on the over-water gazebo thingamabobber, which reminded me that I need to start bringing a camera places. | ||
Wednesday Nov 30 | ||
| Running (terrain) 30:00 [3]2.9 mi (10:21 / mi) +80m 5:55 / km | |
| ahr:169 max:184 slept:7.0 shoes: Integrators (Red) | ||
| Hopped down to Burns Park, with the memory of how useless my legs were last Wednesday after the intervals. So I was pleasantly surprised at how great my legs felt today. Stayed near trails, sometimes on, but weaved around to run in the terrain. Saw plenty of live deer and one skull.
The run was short because of the secret words that the dining hall enchiladas starting grumbing to me abou 27 minutes in to the run. | ||
| Note | |
| Almost forget, I hit 200 hours for the year yesterday. Not exactly impressive, but notable nonetheless. Next year I'll be writing this note much further from winter... | ||
| Strength/Core (yoga) 20:00 [1] | |
| Some mild evening poses. | ||
Tuesday Nov 29 | ||
| Running intervals 21:09 [4]5 km (4:14 / km) | |
| ahr:180 max:190 slept:8.0 weight:147lbs shoes: Kayano XI - white | ||
| 5x1000 at the track. Nice evening, not too cold for shorts (but cold enough for gloves).
The advantage of running at night on the track is that it is dark, so no one else is there and I can switch directions for each interval. That's hot. The disadvantage is that it's dark, so I can't see my watch well (HRM doesn't have slick flick-lighting), and it's hard to pace. Result: too fast on every single one. I only meant to do 4, but I couldn't resist a fifth, especially since I figured it would certainly be slow enough for target pace given how hard the fourth one was. 4:15, 176/187 4:15, 179/190 4:20, 181/189 4:20, 183/190 4:19, 183/189 Just noticed that avgs and max HR values are lower this week than last, despite the fast pace. Could be better rest, hydration, etc, but would explain why I managed it. Felt pretty good on the last one and afterwards cooling down. I'll do five again next week...if I survive the Trot. | ||
| Running warm up/down 40:00 [2]3.5 mi (11:25 / mi) +20m 6:59 / km | |
| ahr:164 shoes: Kayano XI - white | ||
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Monday Nov 28 | ||
| Cycling (indoor) 30:00 [2] | |
| Whooeee, gotta love the stationary bikes. HRM went skitzo, but avg was about 140. | ||
| Running (treadmill) 20:00 [2]2.06 mi (9:42 / mi) | |
| ahr:157 max:166 shoes: Kayano XI - white | ||
| Used 1% grade this time. Probably a better pace approximation that way. I have to say that, after the bike, the treadmill is almost fun. | ||
| Strength/Core 25:00 [2] | |
| ahr:139 max:171 | ||
| Upper and lower body, though only really quad-related leg exercises. I moved quickly between machines, which made it more of a workout than the bike. :-) | ||