Training Archive: theshadowIn the 29 days ending 2008-02-29:
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| F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Friday Feb 29 | ||
| x-c ski skate 1:05:00 [1] | |
| a bit of a sore throat trying to take hold so just an easy short workout today. | ||
Thursday Feb 28 | ||
| running warm up/down 25:00 [1] | |
| on mill in the basement | ||
| strength 29:00 [5] | |
| 3x5 squats @230
3x8 calves @230 3x7 lunges @120 3x8 hams holding 50 balance and core in between | ||
| map study 25 [0] | |
| map study and visualization of detailed area in control circle while running on the mill. Focus on using only my one hand and being efficient with my map folding | ||
Tuesday Feb 26 | ||
| running warm up/down 38:00 [1] | |
| and recovery | ||
| running intervals 22:00 [4] | |
| 4/5/4/5/4 w/3 rec 11mph 2%on mill at CGC.
aHR 160, 164, 165, 168, 167 mHR 168, 172, 174, 176, 174 felt tough but gutted it out. after I got off there was a guy from Denmark there who saw me looking at a map while I was running. He asked me about our club and is looking forward to coming out. He is from Silkeborg so we talked a little about the terrain there and how cool it was that all their local maps got redone for WOC. posted profile that Marie-Cat did for ONA on my blog http://dl1.yukoncollege.yk.ca/brent | ||
| map study 22 [0] | |
| practiced reading ahead. USed old Mineral springs course from 96 ONt long champs. Good to visit Hamilton--even though it was only in my mind:-) | ||
Monday Feb 25 | ||
| x-c ski classic 1:50:00 [1] | |
| ahr:121 max:138 | ||
| what an amazing day! -3C, blue skies, a little bit of new snow. I skipped out of work early and did my whole ski in the sunshine :-)
ended up doing the course for the 30k loppet which runs on Saturday except the little loops at the beginning and end. had to break trail along the Copper Haul Road which was deadly slow. kind of missed the wax on the sticky side anyway. It was okay in the tracks but in the new stuff it was grabby. | ||
Sunday Feb 24 | ||
| x-c ski skate 50:00 [1] | |
| nice easy ski. great conditions. | ||
| stationary/road bike warm up/down 25:00 [1] | |
| strength (weights, core, balance) 35:00 [5] | |
| usual strength. hadn't done any in a while so did the same as last time. I will try to step it up next time
3x6@210 squats 3x5@120 lunges 3x8@ 230 calf raises 3x10 hams on ball. didn't use weight --wanted to be careful | ||
| visualization 15 [0] | |
| vis of the details in and approaching control circle. the height and steepness of the climbs. from yesterday's interval map | ||
Saturday Feb 23 | ||
| strength (pilates) 30:00 [5] | |
| only 4 people in class today. I guess everyone else was hungover from Rendez-vous festivities last night. It was a really good class where we used the springs for roll up and the leg circles. Good for my sore hipflexors from yesterday's ski. | ||
| running warm up/down 40:00 [1] | |
| and recovery. | ||
| running intervals 20:00 [4] | |
| 4x5 w/3 rec on mill at CGC 2% 11mph
aHR 161, 165, 167, 168 mHR 169, 172, 175, 175 Despite it being a nice day outside I wanted to do these on the mill for good footing and no slipping to make sure the hamstring was okay--didn't feel it. Felt pretty good. same pace as 4 min intervals before so a small step up. More importantly I felt quite comfortable. Especially given the high HR. | ||
| map study 1:00 [0] | |
| studying some of the route choices on Route Gadget from the Sprint Camp races and also 20 min map reading on the mill | ||
Friday Feb 22 | ||
| x-c ski classic 1:00:00 [1] | |
| beautiful day with sunny skies.
| ||
| x-c ski classic 30:00 [3] | |
| from Selwyn's did the 10k and Pierre Harvey loop as a fartlek for 45 min. wanted to give my hamstring a break from running. The skiing was totally pain free. relatively hard on the ups and of course easy downs. For the hills on PH Loop that meant that I was trying to ski up all of them instead of just walking like normal. Incredibly abrasive. Should have used a binder. I stopped halfway around for a couple of mins to apply more wax. As it was the end of the 45 was brutal as I had almost no kick left. My arms were sure tired and I suspect my hip flexors will be a bit sore from slipping. Doesn't help that I have zero upper body strength. My normally pathetic arms are even worse this year as I haven't skied nearly as much. | ||
| visualization 30 [0] | |
| rehearsal of my Sunday races at the Sprint Camp. | ||
Thursday Feb 21 | ||
| x-c ski skate 1:55:00 [1] | |
| Awesome evening. Clear skies(nice sunset), fast conditions, mild weather.
Hamstring felt fine skiing too | ||
Wednesday Feb 20 | ||
| running 15:00 [1] | |
| (injured) | ||
| easy run on trails. Hamstring was quite sore so cut it short. just want to play it safe. I don't think it is anything major. I can't feel it walking around. | ||
| stationary/road bike 15:00 [1] | |
| a bit of easy on the bike. Wanted to test if I had pain doing that. That was actually good. I have one alternative if I can't run anyway | ||
| visualization 1:00 [0] | |
| replaying my races from the weekend several times over the last couple of days | ||
Tuesday Feb 19 | ||
| Note | |
| (rest day) | ||
| still a bit blah and my hamstring is tight.
Anyway, a bit of a writeup on the camp http://dl1.yukoncollege.yk.ca/brent | ||
| C • sore skinka 4 | ||
Monday Feb 18 | ||
| Note | |
| (rest day) | ||
| fried after the weekend. hamstrings in particular are very sore | ||
| C • Tired too 2 | ||
Sunday Feb 17 | ||
| running warm up/down 1:20:00 [1] | |
| for all the sessions today | ||
| orienteering race 16:00 [4] 2.5 km (6:24 / km) | |
| setup race at Deep Cove. Pretty good. Lost some time when I had to stop on the way to 11. Just lost track of where I was. I also 15 secs on 12 when I went to far left to the knoll at the edge of the circle first. 2nd ~40 secs behind Henrik and ~30secs ahead of Geir and Thomas | ||
| orienteering race 24:00 [4] | |
| chase start. Fully expected to be caught by Geir and Thomas but was disappointed that it was because of a mistake on #5 of about 20secs. Running in a pack made the butterfly at the end very interesting.
Thomas and I ran together which allowed us to beat Geir but it was very close. Another small mistake of 15-20 secs on our 13 (cup depression). Came too low and didn't really have good attackpoint. should have gone over the top of the hill. would have lost more if I had been alone. Thomas and I took totally different routes to 16 but took the same amount of time. Able to outsprint Thomas in the final loop despite his fence jumping acrobatics to close the gap. I know we made a mistake but Henrik crushed us by over a minute on just the butterfly section of about 1km. Impressive. I think we faded in the end. I know I was kind of expecting a 15 minute time but it was longer. All in all, soooo fun. Also such good training for relays. We have to try to do this sort of thing every chance we get which unfortunately isn't all that often. | ||
| orienteering 20:00 | |
| a tempo kind of run around Ambleside. nice to be by the ocean and in the beautiful sunshine. tons of people. Not so concentrated. | ||
| orienteering race 14:00 [4] | |
| acadia residences at UBC. dusk. Just managed to get there in time. Cool to run the course from Friday since I missed it. Anyway it was super fun. Really interesting running through all the buildings. I think I got caught by the only trap on the map right off the bat. In my defence it was getting a bit dark and I didn't see the black line under the circle. The rest was good. I was quite pleased with my map reading and my flow. Just wished my legs would go faster at that point. Pretty tired and a little stiff from sitting in the car. HR wasn't coming up. Very glad I did it anyway. Really good orienteering feeling on this one.
A great way to end a great weekend. | ||
| mental 30 [0] | |
| going through my goals and rehearsing/recreating for each session | ||
Saturday Feb 16 | ||
| running warm up/down 1:10:00 [1] | |
| for all the sessions through the day. | ||
| orienteering 11:00 | |
| mass start at Whytecliff Park. Intended to run this a bit easier but got a bit caught up in everyone running faster. A few mistakes but not surprising for the first O of the season. | ||
| orienteering 26:00 [3] | |
| partner-O at Cypress Falls. with Geir, who it was great to see again. A mistake right off the bat and then I settled down until the end where I made another little mistake. This was more like middle distance training (not complaining) in a wonderful detailed little area with cliffs and hills.
| ||
| orienteering intervals (Otervals) 12:00 [4] | |
| Otervals with partner at Cap College campus. 8xseries of 3-4 controls and then meet up with partner. 1 control easy and start again I won the skins game 5-3 against Geir :-) | ||
| orienteering 10:00 [1] | |
| recovery for the otervals. jog one control | ||
| orienteering (dog bones) 14:00 [4] | |
| pushed pretty hard on these dog bones whch is a score-o that you have to do in groups of two. The idea is to plan ahead which I managed to do fairly successfully except for one grouping where I had to double back | ||
| orienteering race 11:00 [4] | |
| Cates Park race. Pretty pleased. I had a couple of route choice errors but i didn't really make any big mistakes. Nice little park by the water. great way to end the day. Thomas beat me by 2 secs :-(
I know he wasn't feeling well but I think that is pretty positive. My fitness which has not been that good is finally coming around a bit. | ||
| mental 30 [0] | |
| rehearsing and replaying goals and positive aspects for each session. | ||
Friday Feb 15 | ||
| Event: Vancouver Sprint Training Camp | ||
| visualization 30 [0] | |
| reading ahead. on plane.
flight was late so missed today's part of the training camp:-( | ||
| C • have fun! 2 | ||
| C • have fun! 1 | ||
Thursday Feb 14 | ||
| x-c ski skate 1:35:00 [1] | |
| ahr:121 max:141 | ||
| AWESOME day. above 0c.sunny. wish I could have stayed out there for longer.
| ||
| strength (pilates) 30:00 [5] | |
| visualization 15 [0] | |
| rehearsal of basic skills in prep for the weekend | ||
Wednesday Feb 13 | ||
| running warm up/down 30:00 [1] | |
| on the mill downstairs | ||
| strength (weights+balance) 20:00 [5] | |
| usual but skipped the hams to give them a break after they were so sore last time. up to 6 reps @210.
| ||
| stationary/road bike warm up/down 10:00 [1] | |
| visualization 40 [0] | |
| during warmup/down. visualized making dinner for warmup. rehearsed some control taking in prep for the sprint camp this weekend | ||
Tuesday Feb 12 | ||
| running 1:28:00 [1] | |
| shoes: ice bug mr2 | ||
| easy run at lunch from the college. up to Bald Hill and 12th | ||
| running hills 2:00 [5] | |
| 4x30s hills on snow dump road down from PC. part of run above | ||
| mental 1:00 [0] | |
| 2 degrees focus exercise | ||
Monday Feb 11 | ||
| running warm up/down 47:00 [1] | |
| shoes: ice bug mr2 | ||
| and recovery | ||
| running intervals 20:30 [4] | |
| shoes: ice bug mr2 | ||
| 5x~4min on Thompson-Wilson Hill. Super windy and a bit soft but nice to be doing a workout outside. Hamstrings were tight but I still managed to push quite well.
splits 4:06, 4:06, 4:07, 4:07, 4:07 aHR 160, 155, 163, 159, 163 mHR 169, 169, 171, 170, 171 | ||
| mental 20 [0] | |
| focus on good tech. This felt quite easy and very natural. Didn't have to snap back very often. Maybe easier because the thoughts and my actions were the same instead of focusing on something separate. Not really visualizing either so less demanding in that regard as well. Nice that the mental aspect was easy because the physical part was hard:-) | ||
Sunday Feb 10 | ||
| running 1:40:00 [1] | |
| ahr:123 shoes: ice bug mr2 | ||
| easy run outside as it finally warmed up to about -20C. still quite cold but nice sunny day. mostly on soft snowmobile tracks and paths. Very soft due to new snow. Was supposed to do some short hills as part of this but skipped it because my hamstrings, particularly left one, were sore and tight. | ||
| mental (focus) 1:30 [0] | |
| focus while doing long run. Visualized making dinner. Tried to keep my focus on doing that. Today was a bit opposite from normal. Usually I have good focus at the beginning and struggle to hold it near the end of teh run. Today I had trouble at first -I really didn't want to do it. My mind was really wandering all over the place. I was able to do it better later when I was running through it the second time. | ||
Saturday Feb 9 | ||
| running warm up/down 32:00 [1] | |
| warmup w/strides, recovery for intervals belw and warmdown | ||
| running 20:00 [4] | |
| 5x4 w/3 rec @11mph on the mill. still really cold
felt pretty good but a little sore from weights Monitor memory was full so I don't have HR data. Looked like it was 174-175 at the end of the last interval | ||
| strength (pilates) 30:00 [5] | |
| map study 20 [0] | |
| while running intervals | ||
Friday Feb 8 | ||
| running warm up/down 20:00 [1] | |
| on the mill in the basement | ||
| strength (weights+balance) 30:00 [5] | |
| same as last time. maintenance this week | ||
| stationary/road bike warm up/down 20:00 [1] | |
| mental (focus) 40 [0] | |
| 2 deg while running and cycling | ||
Thursday Feb 7 | ||
| running warm up/down 45:00 [1] | |
| running 15:00 [4] | |
| 10.5 mph
I was going to go for 20 mins but felt really congested and gross so cut it short. | ||
| map study 20 [0] | |
| during (4) running through it again and looking at detailed sections afterwards | ||
Wednesday Feb 6 | ||
| stationary/road bike 30:00 [1] | |
| in the basement. Feeling a bit blah all day so another easy day | ||
| visualization 15 [0] | |
Tuesday Feb 5 | ||
| stationary/road bike 1:30:00 [1] | |
| In the basement while watching Die Hard | ||
| mental (positivism) 10 [0] | |
Monday Feb 4 | ||
| Note | |
| (rest day) | ||
Sunday Feb 3 | ||
| running warm up/down 30:00 [1] | |
| and recovery | ||
| running intervals 30:00 [3] | |
| 3x10 w/5 rec on mill at CGC
166, 171, 172 159, 164, 164 Felt pretty good despite doing a lot yesterday. | ||
| map study 40 [0] | |
| map reading and visualizing while on the mill. looked at some of the really detailed parts on the recovery as well | ||
Saturday Feb 2 | ||
| stationary/road bike 1:00:00 [1] | |
| a.m. in the basement listening to tunes before Pippa got up | ||
| strength (pilates) 30:00 [5] | |
| Haven't done one of these classes in a while. Maybe that is why it felt so hard today. I needed the stretching. | ||
| running 1:20:00 [1] | |
| shoes: ice bug mr2 | ||
| easy run. first workout outside in ages. It was a tropical -28C so I had to get out there:-) did 4x30 sec hills in there too.
pic of frosty face after today's run http://dl1.yukoncollege.yk.ca/brent/newsItems/view... | ||
| running 40:00 [1] | |
| wanted to do 2hrs so came inside, changed quickly and finished on the mill. | ||
| mental (focus and visualization) 45 [0] | |
Friday Feb 1 | ||
| stationary/road bike warm up/down 45:00 [1] | |
| ahr:108 max:117 | ||
| strength (weights) 15:00 [5] | |
| squats 3x5 @ 210
lunges 3x6 @120 calf raises 3x8 @190 ball 3x10 w/25lbs | ||
| stationary/road bike warm up/down 20:00 [1] | |
| mental (positivism) 10 [0] | |