Training Archive: theshadowIn the 30 days ending 2006-06-30:
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| H | 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 Jun 30 | ||
| orienteering 50:00 [2] **** | |
| ahr:143 max:161 | ||
| short course on War Eagle fairly easy pace. still felt a bit tired after. | ||
Thursday Jun 29 | ||
| mountain biking 25:00 [1] | |
| easy ride to work in the am | ||
| C • am 3 | ||
| mountain biking 25:00 [1] | |
| ride home | ||
| running warm up/down 1:05:00 [1] | |
| shoes: Asics Gel lyte | ||
| and recovery | ||
| running intervals 20:00 [4] | |
| max:175 shoes: Asics Gel lyte | ||
| 5x~4 min w/3 rec trail intervals with Mr Pither. Started out with him and then faded.....
3:55, :58, 4:05, 4:08, 4:13 max HR for all of them was 173-175 Good workout though. HR stayed up there for the last one too. Wouldn't have done the last one if he wasn't there. some more on training groups and partners at http://dl1.yukoncollege.yk.ca/brent/ | ||
Wednesday Jun 28 | ||
| running 25:00 [1] | |
| shoes: Jalas Black-Red | ||
| down to the Wed night meet on Paddy's Pond and home again afterwards | ||
| orienteering 20:00 [2] * | |
| shoes: Jalas Black-Red | ||
| hanging the controls for the beginners course | ||
| orienteering race 47:37 [3] *** | |
| shoes: Jalas Black-Red | ||
| Wed night meet on Paddy's Pond. JF used a totally different start location and did a good job of course setting. The result being that we went to quite a few areas that I had never been to. The map clearly needs to be updated. Lots of new trails and the veg is totally different in some places like around the lake. The new trail on the way to #2 caught me out a bit before I realized I wasn't where I thought I was. With the veg around the lake it was hard to know where to go to get through the thick willows.
Small mistake on vague hillside (#6) where I came to high.A bit of a bad route on #10 where I cut up the hill when I didn't have to. Legs were feeling yesterday's intervals. I just couldn't get them to turnover faster even though my HR was fairly low | ||
| C • turnover 1 | ||
Tuesday Jun 27 | ||
| running 40:00 [1] | |
| shoes: Asics Gel lyte | ||
| easy run with Patrick in the a.m.
shin was good again. could feel it a bit on the downhills Legs were heavy-can tell I haven't run much lately. I hope the spring will come back soon. | ||
| C • Spring! 4 | ||
| orienteering 40:00 [4] **** | |
| ahr:149 max:177 shoes: Jalas Black-Red | ||
| Triangle intervals with PJ and Mr P at Long Lake. PJ ran one side of the triangle and we ran two. We started in the big broad featured stuff and then moved over to the detailed area. Great speed and very tough to begin with then we had a couple of technical difficulties in the detailed area.
Trying to run in that tricky stuff with very high intensity gives you two conflicting goals. It should be an area for slowing down and reading carefully. Good to try just to push our limits. I just put down the same time as Mr P will download HR data tonight and see. The main thing is that I just did a high intensity workout with no pain. Looks like I am back on track. | ||
| orienteering warm up/down 40:00 [1] | |
| shoes: Jalas Black-Red | ||
| and some slower parts | ||
Monday Jun 26 | ||
| running 10:00 [1] | |
| shoes: Asics Gel lyte | ||
| short little run this morning to test out the leg and I am pleased to say that it was pain free!!! I will try another short run this evening. | ||
| orienteering 30:00 [1] *** | |
| shoes: Jalas Black white sole | ||
| run in the forest with a little bit of stopping and starting. I was taking Rodney out to show him some basics. Shin was good. Could feel it a bit afterwards but no pain. | ||
Sunday Jun 25 | ||
| Note | |
| (injured) | ||
| another day of not doing anything. I will try a short run tomorrow | ||
Saturday Jun 24 | ||
| Note | |
| (injured) (rest day) | ||
| spent 5 hours doing some mapping | ||
Friday Jun 23 | ||
| Note | |
| (injured) | ||
| I've got to take some time totally off and hope that my shin just heals. This is not a good time for this to happen | ||
Thursday Jun 22 | ||
| mountain biking 25:00 [1] | |
| (injured) | ||
| to work. | ||
| strength 30:00 [1] | |
| pilates class with Liz | ||
| mountain biking 1:00:00 [1] | |
| rode home from the class. getting a bit frustrated because my shin is getting aggravated even biking and pool running.
| ||
Wednesday Jun 21 | ||
| pool running 40:00 [1] | |
| (injured) | ||
| with Mr. Pither in the am. This guy is a serious training partner!! Gets up early to go up and down in a pool. Nice to have someone to chat with. Made the time pass a little bit more quickly. Tried to do intervals but the pressure of the water on the top of my foot wasn't so great for my shin. | ||
| running 40:00 [1] | |
| (injured) shoes: Asics Eagle Trail V | ||
| hanging controls for junior training
http://dl1.yukoncollege.yk.ca/brent/newsItems/view... too much today. shin was quite painful at the end | ||
Tuesday Jun 20 | ||
| running 30:00 [1] | |
| (injured) shoes: Asics Eagle Trail V | ||
| easy run around Paddy's with Mr Pither. Nice to have a training partner. Looking forward to having him around for the next few weeks. Shin felt pretty good. Didn't really feel it while running but a bit sore afterwards.
| ||
Monday Jun 19 | ||
| running 30:00 [1] | |
| (injured) shoes: Asics Gel lyte | ||
| easy run from our house down to Elijah Smith where I timed the other as they did their test run. My shin felt pretty good. Could feel it a bit near the end.
Some thoughts on test courses ... http://dl1.yukoncollege.yk.ca/brent/newsItems/view... | ||
Sunday Jun 18 | ||
| Note | |
| (injured) | ||
| took another day off. shin is still a bit sore. | ||
Saturday Jun 17 | ||
| strength 30:00 [1] | |
| pilates | ||
| pool running 1:00:00 [1] | |
| (injured) | ||
| still felt my shin a bit in the pool but good to do some aerobic exercise | ||
Friday Jun 16 | ||
| Note | |
| (injured) | ||
| I went to the doc today and he told me to take a few days off and gave me some high power anti-inflammatories. I will take today completely off and do some pool running for a few more days. | ||
Thursday Jun 15 | ||
| strength 30:00 [1] | |
| (injured) | ||
| pilates. left shin is still quite sore. hurts just walking around. skipped training in hopes of it getting better. see the doc tomorrow | ||
Wednesday Jun 14 | ||
| mountain biking 20:00 [1] | |
| commute to work on the trails | ||
| strength 30:00 [1] | |
| pilates | ||
| mountain biking 55:00 [1] | |
| ride home and then a bit extra .
Shin was actually noticeably swollen and quite sore in the evening. Could it be shin splints? | ||
Tuesday Jun 13 | ||
| orienteering race 47:29 [4] *** 6.3 km (7:32 / km) +330m 5:58 / km | |
| ahr:165 max:176 spiked:10/12c shoes: VJ integrator | ||
| Pre ran the Wed night B-meet at Ear Lake due to Hajo's memorial tomorrow. Nice to get a chance to run with controls out there. Ran to number one very easy because I didn't have time for a warmup, then picked it up. Very physical with lots of transitions from detailed to bland and from hard running to tough O.
HR breakdown was actually 15:49 (2), 23:11(3), 8:29 (4) ~1 min in errors You can view the course and map at http://dl1.yukoncollege.yk.ca/brent/newsItems/view... | ||
| mountain biking 45:00 [1] | |
| ahr:112 | ||
| easy warmdown ride | ||
Monday Jun 12 | ||
| Note | |
| Talked with the guy who did my lactate test. He said that the base training I have done definitely shows up. I have very little lactate accumulation at the lower intensities. Even at 15km/h it is below 2 mMol. I need to increase my performance at the higher intensities.
1. increase my anaerobic threshold and my ability to run at that level for longer periods. 2. increase my ability to run for short periods above that level and recover such as when pushing up a hill. My anaerobic threshold is in the middle of the zone 3 at 169 bpm. First, I should train to raise the anaerobic threshold. This is done by training at the top of zone 3 (slightly above the threshold) and recovering only down to the bottom of zone 3 (slightly below the threshold). Intervals should be 5-10 minutes long. After that, I should focus on increasing the length of the interval. Zone 4 will consist of shorter 3-5 minute intervals with recovery into zone1. These intervals will be the focus as I build up towards the major competitions. My week will include 2x zone3, and 1x4, for the next 4 weeks. Then I will include a second zone 4 workout in the final weeks of the buildup. I will manage the intensity by having heavy days of maximum volume of intensity, moderate days of ~3/4 volume of intensity. Easy days might be ½ my maximum volume of intensity. Given that I am running the long distance at WOC I will continue to do a long run of 2:30 each week. | ||
| running intervals 15:00 [4] | |
| shoes: Asics Gel lyte | ||
| intervals on the relatively flat trails by Elijah Smith Elementary. 5x3 min w/ 3 rec
ahr/max 153/167, 160/173, 164/175, 167/174, 167/174 maybe started a bit hard and fell off a bit at the end. legs were a bit heavy and I felt slow. I had planned to do 7 but my shin was quite sore and I didn't want to overdo it. | ||
| running warm up/down 42:00 [1] | |
| shoes: Asics Gel lyte | ||
| and recovery. | ||
Sunday Jun 11 | ||
| orienteering 45:00 [1] *** | |
| (injured) shoes: Jalas Black red sole | ||
| Picked up controls from the O section of the PEACE part of the Whitehorse Adventure Run.
Maps at http://www.brentswhatever.blogspot.com/ Must have wacked my left shin on something yesterday because it was super sore today. Really bothered me when I was running so I didn't do a second workout. This was a terrible week of training... Need to step it up next week. | ||
Saturday Jun 10 | ||
| strength 30:00 [1] | |
| pilates-core strength | ||
| mountain biking 1:10:00 [1] | |
| Hanging controls for Whitehorse Adventure Run (WAR). | ||
| C • biking 3 | ||
| running 55:00 [1] | |
| shoes: Asics Eagle Trail V | ||
| hanging controls | ||
Friday Jun 9 | ||
| running 1:00:00 [1] | |
| shoes: Asics Gel lyte | ||
| beautiful day so went out at lunch... | ||
| running warm up/down 30:00 [1] | |
| shoes: VJ integrator | ||
| down to Elijah Smith and then did some strides
slow jog home | ||
| orienteering (test run) 25:52 [4] *** 4.4 km (5:53 / km) | |
| shoes: VJ integrator | ||
| first shot at this permanent course. a few little bobbles but pretty good first effort. The legs felt a bit flat and my stomach was growling. I don't think I had enough to eat for lunch | ||
Thursday Jun 8 | ||
| orienteering 30:00 [1] **** | |
| shoes: Jalas Black-Red | ||
| contours only on Grey Mtn. Ran the same course as the juniors. Unfortunately, I got a nasty blister on my heel from my crusty o shoes. arggh!! so I didn't do more
Got the results of my lactate test back. You can view them and my questions about them at http://brentswhatever.blogspot.com/2006/06/lactate... | ||
Wednesday Jun 7 | ||
| orienteering 1:00:00 [1] * | |
| shoes: Asics Eagle Trail V | ||
| Jr training. running around with the kids. picking up controls afterwards. 22 kids out last night. actually thought we would have had more given what a beautiful evening it was. | ||
| C • Personally, wow! 19 | ||
Monday Jun 5 | ||
| Note | |
| (rest day) | ||
| day off for travelling. hours and hours in the airport... way too much time to reflect on my disappointing weekend. | ||
Sunday Jun 4 | ||
| orienteering race 1:35:00 [4] **** | |
| shoes: VJ integrator | ||
| Trials long distance
a HUGGGEEEEEEE mistake on #2 and I was out of it... | ||
| running warm up/down 15:00 [1] | |
Saturday Jun 3 | ||
| orienteering race 35:00 [4] **** | |
| shoes: VJ integrator | ||
| middle distance- team trials.
| ||
| orienteering 20:00 [4] **** | |
| shoes: VJ integrator | ||
| sprint -team trials
blowup on #1 | ||
| running warm up/down 45:00 [1] | |
| shoes: VJ integrator | ||
| and some orienteering on warm up map. | ||
Friday Jun 2 | ||
| Event: Barebones 2006 & Team Trials | ||
| orienteering 30:00 [3] **** | |
| ahr:155 max:174 | ||
| actually the Barebones sprint #1
did the first 6 controls only then jogged around for the rest of it. | ||
| orienteering 45:00 [1] **** | |
| shoes: VJ integrator | ||
| spent the rest of the time walking jogging around the forest.
also includes some warmup time | ||
Thursday Jun 1 | ||
| orienteering 55:00 [1] **** | |
| shoes: VJ integrator | ||
| with Bender on Bruderheim. Laura apparently calls it Brutal-heim and now I know why. I remember running on it as the model for APOC 2002 and it was nice. Pippa reminded me that a fire had just gone through there and we were running on ashes and the visibility was great. now it is thick and green with sapplings and all those burn trees have fallen over...
did some strides at the end. | ||