Training Archive: theshadowIn the 30 days ending 2007-11-30:
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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 | ||||||||||||||||||||||||||
Thursday Nov 29 | ||
| mental (refocus) 20 [0] | |
| went for a walk and did 2 deg refocus drill. still headachey and lightheaded. Got the bloodtest back and I don't have mono or any other alarming results. going to get a CT scan in the sometime in the next couple of weeks. | ||
Tuesday Nov 20 | ||
| Note | |
| (sick) | ||
| felt better this morning then did last night's dishes and felt dizzy again. Had a doctor's appt. Told to take the rest of teh week off work. Blood test tomorrow. | ||
Monday Nov 19 | ||
| Note | |
| (sick) | ||
| still being bothered by dizziness. this is so weird. I have an appt with the doc tomorrow. Starting to feel a bit antsy after a weekend of surfing the couch. on the weekend I actually fell over from standing up too quickly. Not quite that bad today. | ||
| C • Get well soon... 2 | ||
Friday Nov 16 | ||
| Note | |
| slept:8.5 weight:63.5kg (sick) | ||
| felt fine this morning but lightheaded again as soon as I did much standing (when i was teaching my class). now I have a bit of a headache,too. No other symptoms. Weird. I am guessing it is some sort of virus... | ||
Thursday Nov 15 | ||
| Note | |
| (sick) | ||
| still headachey. dragged my sorry butt in to teach my class but other than that didn't do much other than read my Rebus novel | ||
Wednesday Nov 14 | ||
| running 40:00 [1] | |
| run from home to the CGC and then on to work. | ||
| running intervals 4:00 [4] | |
| (sick) | ||
| felt fine running to the CGC but did one 4 minute interval and as soon as I slowed down I almost fainted. I felt totally lightheaded. sign to stop.
I just kind of felt blah yesterday but didn't think I was sick. Continued with a light jog to work but then just felt worse when I got there. Dizzy, lightheaded, a bit of a headache- went home. | ||
Tuesday Nov 13 | ||
| Note | |
| (sick) | ||
| I had planned an easy few days but feeling a bit under the weather | ||
Monday Nov 12 | ||
| Note | |
| (rest day) | ||
Sunday Nov 11 | ||
| running 1:15:00 [1] | |
| a.m. easy run down Mud Bay Road and along shore of the Inlet. Clearer day than yesterday allowed a full view of the mtns. snow free weather was a nice change from home and the scenery was inspiring. I would have gone for longer if Pippa hadn't been waiting for me.
Some pics from our trip at http://dl1.yukoncollege.yk.ca/brent/ | ||
| C • eagles 6 | ||
| running 30:00 [1] | |
| ahr:126 | ||
| on the mill at home in the evening. read map while running | ||
| map study 30 [0] | |
| while running on the mill. second part of Bison course | ||
| strength (balance) 10:00 [1] | |
Saturday Nov 10 | ||
| running 40:00 | |
| Pippa and I went to Haines for the weekend to check out the eagles. 4000 birds getting their big feast of salmon in before winter. pretty amazing sight to see so many of them. A lot of the trees had 5 or 6 perched together. The road is right beside the river so they are right there. Fun to do a little road trip and nice for Pippa to get out of the house and do something that isn't strenuous.
After the drive down and the eagle viewing, the end result was that I squeezed in an evening run in the dark (which wasn't that great) but it was in relatively warm and snow free conditions (which was nice). Did a tempo run for 20 minutes. It should have been longer at that pace but my dinner of fish and chips and Alaskan Amber was starting to disagree with that idea. | ||
Friday Nov 9 | ||
| x-c ski skate 55:00 [3] | |
| easy ski after work with Allan. out Copper and around Selwyn's. Nice conditions with the dusting of new snow. still rock ski conditions though. | ||
Thursday Nov 8 | ||
| running 45:00 | |
| ahr:154 max:166 | ||
| hard run to work with 5 warmup, 30 hard and 10 warmdown. I should have warmed up longer. it took my HR a bit to get up there.
| ||
| map study 30 [0] | |
| while running to work. Used detailed Bison map. Major difficulty was holding the map with my mitts on. NIce to be able to simulate by slowing down and speeding up at the appropriate parts unlike on the treadmill. | ||
| running warm up/down 10:00 [1] | |
| strength 12:00 [4] | |
| Squats 3x8 @180lbs+bar
one leg offset 3x5 @140lbs+bar calf raises 3x8 @180 | ||
| strength (balance) 20:00 [1] | |
| balance board | ||
Wednesday Nov 7 | ||
| running intervals 45:00 | |
| max:173 | ||
| a.m. 4x4 w/3 rec @11 mi/hr 2% grade on the mill at the CGC. Felt pretty good. hamstrings a little tired from yesterday's pilates | ||
| map study 15 [0] | |
| practiced map reading while running hard. Main goal was to be smooth folding and refolding the map. Also tried to simplify and get clear images of the terrain.
+able to carry it out running the intervals +mostly good with simple folds +able to get good images of teh terrain +pretty good sense of distance in my visualization - a bit awkward when near teh edges -thumb slipped a couple of times and it took a bit to locate where I "was" | ||
Tuesday Nov 6 | ||
| running tempo 1:10:00 | |
| ahr:162 shoes: IceBug MR3 | ||
| am run around Copper Ridge incl wup and down | ||
| mental (focus) 45 [0] | |
| Focus on running form while running hard. Tried to stay relaxed and smooth. Not allowing my mind to drift off to other things. Every time I started thinking about something else I tried to refocus on my form. I found it actually got easier at the end because I was tired and it felt like there was more to focus on!? | ||
| strength (pilates) 1:00:00 | |
Monday Nov 5 | ||
| goalsetting 45 [0] | |
| looking at what races I am doing, terrain types and skills I will need in 08. | ||
Sunday Nov 4 | ||
| orienteering 1:35:00 [2] **** 11 km (8:38 / km) | |
| Far end of Chadburn. Long a bit slower than what I would race but still ran the hills and tried to keep a decent tempo.
+kept tempo +very focussed at the end +better job of using easier sections to plan -small mistake going to the wrong control in a cross over (fortunately they were only 80m apart and the one I went to wasn't far out of the way) -poor route on the longest leg -sidehill even if it is open is slow and tough running | ||
Saturday Nov 3 | ||
| strength (pilates) 1:00:00 | |
| running warm up/down 15:00 [1] | |
| orienteering 54:38 [3] **** 7.1 km (7:42 / km) | |
| ahr:156 max:179 | ||
| Ran the women's course from the Westerns on McPherson. Scrappy and hilly.
+no major errors-good focus +took time to plan routes +slowed down when necessary -missed some important details around the control- resulted in 2 small errors of ~30s -need to improve planning ahead other legs during easy parts of the course | ||
| map study 45 [0] | |
| Looked at this past season's maps.
Major observation was I had a lot of races that were in the "Good except for 1 or 2 controls category..." On the positive side my errors in these races were usually only 1-2 minutes (15-30s in the sprint). My goal for this year will be to eliminate those larger errors altogether. I still had some big blowups (strangely some of these were actually okay results- COC long and Trials long.) Those have got to go- no excuses. Plan for training? I'm going to try to run with a map as much as possible and really practice focusing for long periods. More mental preparation-equal value to physical training! | ||
| visualization 10 [0] | |
| went over today's run "inserting" the things I wanted to improve: better images near the control, reading other legs during easier parts | ||
Friday Nov 2 | ||
| x-c ski skate 1:05:00 [1] | |
| ahr:117 | ||
| ski out on Selwyn's. amazingly good considering how little snow there is | ||
Thursday Nov 1 | ||
| orienteering 1:15:00 [3] *** 9.75 km (7:42 / km) | |
| spiked:7/7c | ||
| Long course with just a few controls and some interesting route choices. just below race pace. Held back just a little but focused on holding tempo and maintaining concentration. Felt not too bad considering my lack of training lately.
+good (re)focus +reading ahead +positive self talk on hills - not planning long legs enough on easy sections - want clearer "picture" coming into the control | ||
| running 50:00 [1] | |
| easy run on trails towards Lobird. Lower trail below Copper Ridge. slippery in reg running shoes. Will have to wear Ice Bugs. a bit of pain behind the right knee. | ||
| map study 15 [0] | |
| Going over course from today. Looking at routes and visualizing reading ahead on easy sections and having clear images. | ||