Training Archive: theshadowIn the 30 days ending 2008-04-30:
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| 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 | S | S | M | T | W | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Wednesday Apr 30 | ||
| running warm up/down 25:00 [1] | |
| strength (weights, core, balance) 35:00 [5] | |
| reg routine and the same workout as last week | ||
| map study 25 [0] | |
| while running | ||
| mental (relaxation) 15 [0] | |
| Meeting with Tracey. She brought this cool machine she just got. You clip it to your ear and then you get readings on how relaxed you are. You start out and it gives you a red light. as you get positive images and relax the light turns blue and then green. Then you have to try to maintain your relaxed state and keep the light green. Not sure how it works exactly but it is pretty neat. Next time we are going to try using it while visualizing running a course.
Also talked about what I am supposed to work on in the next couple of weeks | ||
Tuesday Apr 29 | ||
| orienteering intervals 18:30 [4] | |
| Otervals on Miles Canyon map. Mostly snow free except for the north facing slopes and bottom of the depressions. Anyway felt i was able to push pretty well. Mostly did a good job of simplifying
4:00(1:49) 3:21(2:20)5:15(2:10)7:54 167, ------, 168, ------,171, ------, 170 156, 155, 162, 156, 161, 153, 158 I made a mistake on the last one. Caught it pretty quickly and was able to relocate quickly. tried to continue hard again and made another small mistake. had to relocate again. Then proceeded more carefully. Only 6 mins of intensity on the last one. | ||
| orienteering warm up/down 28:00 [1] | |
| some controls at an easy pace to begin and end. short tech legs between the intervals | ||
| visualization (reframing) 15 [0] | |
| reframing the mistakes I made in today's training | ||
| mental (relaxation) 15 [0] | |
| weight:60.5kg | ||
| extended before bed. able to get good sense of relaxation. I think when I relax I am not getting sleepy but just clearing my mind (which is good) , cause it actually took me a while to get to sleep after that. | ||
Monday Apr 28 | ||
| mental (relaxation) 30 [0] | |
| a couple of times.one prolonged. several times through the day. Feel I am able to do it fairly quickly with a few breaths and a my cue word | ||
Sunday Apr 27 | ||
| running warm up/down 35:00 [1] | |
| and recovery | ||
| running intervals 19:00 [4] | |
| 6:27,5:15,4:00,3:10 w/3 rec
163,167,166,166 157,158,157,155 On Thompson Hill. 1st one from lower start by the sign and incl Hayes loop 2nd from upper start and incl Hayes loop 3rd from upper around Wilson last one from upper and cut off up Williams Legs felt a bit heavy but think I was still able to push. Extra tough with the strong wind. | ||
| map study 19 [0] | |
| while running intervals | ||
Saturday Apr 26 | ||
| orienteering 1:50:00 [1] *** | |
| high zone 1 as I wanted to try to keep some rhythm. still mostly an exercise in focus since I wasn't moving very quickly. Didn't do a particularly good job of focussing. Even got lost once:-( | ||
| strength (pilates) 30:00 [5] | |
| in the a.m. | ||
| visualization 15 [0] | |
| reframing of the mistakes on the long run | ||
Friday Apr 25 | ||
| running warm up/down 20:00 [1] | |
| orienteering 29:00 [4] *** | |
| max:168 | ||
| a very loose kind of otervals. I think some of the "on" time involved downhills. I had a couple of spots where I had to slow down to navigate and make sure and one relocation. So I have only counted the time with good effort. Legs were not used to the steep climbs. HR wasn't high but legs were full of lactic acid. I had better improve that part before WOC.
| ||
| orienteering 21:00 [1] | |
| recovery easy sections | ||
| map study 20 [0] | |
| looking at course afterwards and analyzing speed. also a little visualization of my relocation. It went particularly well yesterday. | ||
Thursday Apr 24 | ||
| running 45:00 [1] | |
| The inaugural Whitehorse Hash House Harriers run. Really fun social event starting from Forest's house. ~20 people | ||
Wednesday Apr 23 | ||
| running warm up/down 15:00 [1] | |
| w/ some strides | ||
| orienteering race 38:55 [4] *** | |
| ahr:162 max:171 | ||
| First wed night meet of the season. Focussed on basics. Didn't feel really smooth but just wanted to be sure and safe and get a feel for orienteering again. only a couple of small mistakes. I think it was around 5k. a little slow going with all the snow still on the ground.
See the map with route http://dl1.yukoncollege.yk.ca/brent/newsItems/view... | ||
| visualization 15 [0] | |
| post race analysis and vis of the good parts | ||
Tuesday Apr 22 | ||
| running warm up/down 15:00 [1] | |
| on the mill | ||
| strength (weights, balance, core) 35:00 [5] | |
| 3x5 squats @265
3x8 calves@265 3x5 one leg @160 3x10 hamstrings | ||
| stationary/road bike warm up/down 10:00 [1] | |
| map study 15 [0] | |
| detailed map study | ||
Monday Apr 21 | ||
| running intervals 24:00 [4] | |
| 6x~4min w/ 3 rec on Thompson hill.
3:57,3:59,3:59,3:58,3:54,3:54 159, 152?,156,160, 158, 161 165, 168, 169, 170, 170, 171 Felt pretty good. Pleased they were even. Maybe a bit too easy on the first couple. Felt I pushed well on the last 2 especially. | ||
| map study 24 [0] | |
| while running intervals | ||
| running warm up/down 40:00 [1] | |
| did some strides in the warmup | ||
Sunday Apr 20 | ||
| x-c ski skate 55:00 [1] | |
| great conditions after our latest snowfall. Snow was still powdery in the shade. I think this may be the last ski of the year though. | ||
Saturday Apr 19 | ||
| strength (pilates) 30:00 [5] | |
| Liz was particularly cruel today. | ||
| running 1:55:00 [1] | |
| ahr:115 max:141 shoes: Asics Cumulus | ||
| Easy run with Don on the lower bench. haven't done that in a while. Wasn't terribly motivated so it was extra nice to have a training partner.
That was the first run in ages (discounting warmups) in which I haven't had a map in my hand | ||
Friday Apr 18 | ||
| running warm up/down 27:00 [1] | |
| orienteering tempo 28:00 [3] * | |
| Course on Paddy's Pond. Given that my house is on the map and I know all the trails really well this was more just an exercise in reading the map while running. Managed to be smooth and read ahead. Pippa gave me some good route choices at any rate. | ||
Thursday Apr 17 | ||
| running 45:00 [1] | |
| ahr:126 max:139 shoes: ice bug mr2 | ||
| run around Paddy's. Amazing what a difference a day can make. I thought I would go out and see how I felt. Fully expected to feel draggy still but felt good with even a bit of a spring in my step. So did some other training too. | ||
| map study 1:15 [0] | |
| while running and some time looking at Czech route choices on the computer | ||
| C • multilevel sprint maps 3 | ||
| strength (weights, core, balance) 35:00 [5] | |
| squats 3x5 @265 (did 7 on last one)
calves 3x10@ 265 one leg 3x6 @ 160 hamstrings 3x10 core and balance in between | ||
| stationary/road bike warm up/down 10:00 [1] | |
Wednesday Apr 16 | ||
| running warm up/down 25:00 [1] | |
| and recovery | ||
| running intervals 10:00 [4] | |
| snowing and nasty out so intervals on the mill. went to the gym because I had a couple of punches left. Anyway, diff mill, calibrated differently made this seem super hard even though the speed was only 11mph to start with. I never felt very good anyway and that became immediately apparent as soon as I started. After the first 4 min I dropped the speed to 10.5 but I still struggled barely holding on for a second 4 mins. I managed 2 min of the next one before calling it quits. Telling factor was my HR wasn't coming down very quickly. Not sure what is up. haven't recovered fully? getting sick? diet?
another easy day tomorrow and hope that it turns around. This is a recovery week so I want to make sure I feel okay before another loading block starts next week | ||
| map study 15 [0] | |
| while running the intervals and a bit after | ||
Tuesday Apr 15 | ||
| running 30:00 [1] | |
| one of those unmotivated days. I was supposed to do intervals but it was past 6pm when I got home and I was starving so I ate dinner. Then I wanted to let my dinner digest... Then I decided that would take too long so I would do weights. I went for a quick 30 min warmup and felt absolutely dead. Super tired so left it at that.
I got a massage which was nice | ||
| map study 30 [0] | |
| while running. | ||
Monday Apr 14 | ||
| map study 1:00 [0] | |
| (rest day) | ||
| looking at maps on the internet.
Czech maps but also italian sprint champs maps, Norwegian spring maps, Belgian fest, French Le Cayet cool rock terrain. | ||
Sunday Apr 13 | ||
| x-c ski skate 55:00 [1] | |
| ahr:119 max:141 | ||
| out to best chance and up the ridge lower selwyns.
beautiful sunny day 5C last ski of the season? well probably another few to go. still quite a bit of snow but you have to time it right so it is not either sheet ice or mush. Cleaned my skis, put storage wax on them and brought them home. Rock skis from now on. | ||
| C • Still snow here too 2 | ||
| running warm up/down 25:00 [1] | |
| on the mill in the basement | ||
| strength (weights, core, balance) 35:00 [5] | |
| squats 3x4 @255+bar
one leg 3x5 @160+ calves 3x8 @ 255+bar hamstrings 3x10 on ball a bit of balance but mostly core in between | ||
| mental 30 [0] | |
| relax and reframing of negative scenario | ||
Saturday Apr 12 | ||
| strength (pilates) 30:00 [5] | |
| orienteering 2:38:00 [1] * | |
| ahr:132 | ||
| mostly trails and roads on Paddy's, downtown and Long Lake SE back again. kept a good pace. joints a bit sore at the end. more an exercise in focus than orienteering.
| ||
| running 2:00 [5] | |
| max:161 | ||
| 4x30s on Black Street Gully stairs. w/1:30 rec | ||
Friday Apr 11 | ||
| strength (weights and balance) 27:00 [5] | |
| lowered the weight a bit and did more reps because of my back
squats 3x8@245 one leg 3x8@140 calves 3x8@245 hamstrings 2x10 on ball didn't do the last ones because my back hurt a bit | ||
| running warm up/down 15:00 [1] | |
| on mill | ||
| stationary/road bike warm up/down 15:00 [1] | |
| visualization 15 [0] | |
| scenario | ||
| map study 30 [0] | |
| 15 while running on mill. looking at Czech maps on the web | ||
Thursday Apr 10 | ||
| orienteering 38:30 [3] * | |
| 16:00, 11:00, 11:30 w/ 5 rec.
160, 160, 161 166, 167, 166 Downtown map. Felt pretty good. back was okay. I like this pace--hard, but not too hard. | ||
| running warm up/down 35:00 [1] | |
| and recovery | ||
| visualization 10 [0] | |
| trying to fix problem areas-- mtg other runners on course. used being caught by Smola on long q | ||
Wednesday Apr 9 | ||
| visualization 15 [0] | |
| of good flow. things going well. COC sprint last year | ||
| stationary/road bike 1:30:00 [1] | |
| in basement watching a movie. Back was quite sore today. saw chiro so hopefully it will get a bit better | ||
Tuesday Apr 8 | ||
| running intervals 19:30 [4] | |
| 3x long hills on Thompson Rd. Started out too fast and then just died. I had hoped to do 4 but was pretty cooked after 3.
6:22, 6:28, 6:37 169, 171, 170 162, 164, 162 back felt a bit tight on the first one and then loosened up. In the evening I was really quite uncomfortable though. | ||
| running warm up/down 50:00 [1] | |
| with strides. also includes recovery. | ||
| map study 19 [0] | |
| while doing intervals | ||
| mental 15 [0] | |
| mtg with COlin, Lee and Tracey. going through goalsetting forms | ||
Monday Apr 7 | ||
| stationary/road bike 1:55:00 [1] | |
| ahr:108 max:125 | ||
| on the trainer in the basement while watching a movie. Wanted to give my back a break. also got a massage in the afternoon. | ||
Sunday Apr 6 | ||
| running warm up/down 15:00 [1] | |
| orienteering 50:00 [2] | |
| tried a course on the south side slopes. while they were bare or not that deep the rest of the places were still too deep. IN some spots there was a crust that was not quite thick enough to hold me but thick enough to make it really tough. Reality is I will likely have to wait another couple of weeks before being able to run in the forest. anyway, I slogged around. only walking in many spots but it was good leg strength:-) | ||
Saturday Apr 5 | ||
| running 1:55:00 [1] | |
| shoes: Asics Cumulus | ||
| long easy in the slush and snowy trails.
back was sore so didn't do the hills part this week | ||
| strength (pilates) 30:00 [5] | |
| (injured) | ||
| in the am. strained my back | ||
| map study 1:55 [0] | |
| while doing long run. good focus. got run at by two growling dogs and ignoredby the owners who didn't seem to think there was anything wrong with that. Good practice for my relaxation and refocus afterwards. | ||
Friday Apr 4 | ||
| visualization 20 [0] | |
| (rest day) | ||
| reframing. when someone catches me. | ||
Thursday Apr 3 | ||
| visualization 15 [0] | |
| positive images of relocation procedure. I guess the fact I had to relocate wasn't so positive but ... | ||
| running warm up/down 32:00 [1] | |
| and recovery | ||
| running intervals 18:00 [4] | |
| 4x4min on Paddy's Pond loop
Soft conditions and I felt very tired. I should have had an easy day. Thought I might feel better once I got going but the legs just felt very heavy. Still lingering fatigue from the loading block and I will try to do intervals on the days BEFORE weights from now on. HR just didn't come up... 4:23, 4:27, 4:25, 4:32 (had to stop to get around owner and dog) 150, 154, 156, 156 160, 164, 166, 165 | ||
Wednesday Apr 2 | ||
| stationary/road bike warm up/down 30:00 [1] | |
| in the basement | ||
| strength (weights and core) 33:00 [5] | |
| squats 3x3 @255+bar
one leg 3x7 @140 calf raises 3x7@255 hamstrings 3x10 on the ball I know this is still pretty wimpy but this weight is starting to scare me a bit. The squats are now more than double my weight. I know weightlifters do like 10x their weight...Pippa spots me for the squats and I guess I could do more reps but I am a bit afraid I still won't be able to push up. | ||
| visualization 20 [0] | |
| After doing a lot of visualization of positive images I am now doing some "reframing" Taking situations that didn't go so well and making them better.
First one? Continuing to fight/keep motivation high after making some mistakes. I think this is a tough one. I noticed even Swisscheese was having trouble with this in one of his recent races. | ||
Tuesday Apr 1 | ||
| x-c ski classic 1:30:00 [1] | |
| ahr:117 max:142 | ||
| Nice ski through the valley. +5C, sunny, klister. Should have just skated but I wanted to go through the valley so out came the klister. I got something that worked reasonably well. Glad I wasn't racing on those skis but just fine for an easy ski. | ||