Training Archive: theshadowIn the 31 days ending 2005-08-31:
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| 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 | S | S | M | T | W | ||||||||||||||||||||
Wednesday Aug 31 | ||
| running 55:00 [1] | |
| lower abs still sore | ||
Tuesday Aug 30 | ||
| running intervals 12:00 [4] | |
| shoes: Mizuno | ||
| 4x3 w 3 rec.
sore lower abs and tight between the shoulder blades. | ||
| running warm up/down 33:00 [1] | |
| shoes: Mizuno | ||
| and recovery | ||
Monday Aug 29 | ||
| Note | |
| (rest day) | ||
Sunday Aug 28 | ||
| Note | |
| travelling. | ||
| C • 2 | ||
Saturday Aug 27 | ||
| running 1:05:00 [1] | |
| shoes: Mizuno | ||
| easy run with Sudden, Wil, Katta to Hog's back and along the canal from Fay's house.
stretched in the morning but still a bit sore. | ||
Friday Aug 26 | ||
| running 1:20:00 [1] | |
| shoes: Mizuno | ||
| easy run with Nev monster and Anna-spring. then ran back to Fay's from Sandy Hill.
still a bit sore around the hips. | ||
Thursday Aug 25 | ||
| orienteering 1:15:00 [2] *** | |
| shoes: Jalas Black red sole | ||
| relocation w/ Hammer on Hilton Falls.
need to be smoother. a couple where I was way off. nice to be in that terrain. It is such a cool area. | ||
| C • 1 | ||
Wednesday Aug 24 | ||
| running 1:20:00 [2] | |
| shoes: Jalas Black red sole | ||
| half terrain running. with hammer and sudden from suddens house towards the valley.
a little stiff around the hips from yesterday. lower abs a bit sore | ||
Tuesday Aug 23 | ||
| orienteering intervals 24:00 [4] | |
| shoes: Mizuno | ||
| in the hammer with Sudden Hammer and wes
12x2min w 1 rec 4 mins between 7and 8 | ||
| running warm up/down 40:00 [1] | |
| shoes: Mizuno | ||
| and recovery | ||
Saturday Aug 20 | ||
| running 30:00 [2] | |
| shoes: Mizuno | ||
| from Fays along the rideau to carleton and back | ||
Tuesday Aug 16 | ||
| Note | |
| slept:4.5 (rest day) | ||
| back in Ottawa for a couple of weeks. Just arrived after a loooong trip back from Japan.
The big question is ... WHat do I do now? A few days recovery for sure. Trying to decide whether to start a completely new cycle or whether to just prolong my racing with intensity. I think I was feeling better at the trials in May then I have done this past week at WOC so leaning towards option 1. Do I try to run well again at Westerns or perhaps US Long Champs or do I just train through them in preparation for next year? Do I even want to train for next year? | ||
| C • train for next year 5 | ||
Sunday Aug 14 | ||
| orienteering race (Relay) 1:15:00 [4] *** | |
| shoes: Silva K120 | ||
| shit!!!!!!
+good start +good planning i-relocation i-map interpretation vegetation and elevation on sidehill i-red light i-concentration when tired | ||
| running warm up/down 10:00 [1] | |
| shoes: Silva K120 | ||
Saturday Aug 13 | ||
| running 15:00 [1] | |
| shoes: Asics Eagle Trail | ||
| w/some strides | ||
Thursday Aug 11 | ||
| orienteering race (middle B) 38:42 [4] *** | |
| shoes: Silva K120 | ||
| +pre race routine
+pushed harder +planned every leg +made sure +read ahead i better images of upcoming terrain i-route choice i physically exhausted at the end | ||
| orienteering warm up/down 15:00 [1] | |
| shoes: Silva K120 | ||
Monday Aug 8 | ||
| orienteering race (WOC long Q) 1:16:52 [4] *** | |
| shoes: Jalas Black-Red | ||
| +concentration w/others
+prerace plan +first controls +planning ahead +fitness i-route choice i-traffic lights i-push hard enough-scared of the end of the course i-double check/make sure | ||
Sunday Aug 7 | ||
| Event: WOC 2005 | ||
| running 10:00 [1] | |
| shoes: Asics Eagle Trail | ||
| w/some strides | ||
| running warm up/down 15:00 [1] | |
| w/some strides | ||
Saturday Aug 6 | ||
| running 15:00 [1] | |
| shoes: Asics Eagle Trail | ||
| w/ some strides | ||
Friday Aug 5 | ||
| orienteering 2:00 [4] *** | |
| shoes: Jalas Black red sole | ||
| model- 2 short legs done hard
+legs felt good +good exec i- better image of control in the circle | ||
| orienteering 20:00 [1] *** | |
| shoes: Jalas Black red sole | ||
| same as above in (1) | ||
Thursday Aug 4 | ||
| orienteering 6:00 [4] *** | |
| shoes: Jalas Black-Red | ||
| Model- ran 3 controls at race pace with double rest in between.
rehearsed start procedure | ||
| orienteering 35:00 [1] *** | |
| shoes: Jalas Black-Red | ||
| same workout as above.
repaired shoe. seemed to work | ||
Wednesday Aug 3 | ||
| orienteering 17:00 [4] *** | |
| shoes: Jalas Black red sole | ||
| route choice on model map with Mike
+good speed +no big errors i-AP i-calm start | ||
| orienteering 13:00 [1] *** | |
| shoes: Jalas Black red sole | ||
| same as above (1) | ||
Tuesday Aug 2 | ||
| orienteering 12:00 [4] *** | |
| shoes: Jalas Black red sole | ||
| Tashiro-ran part of mid dist WRE course
leg 2-3, 6-7 hard legs were heavy +routes +no big errors double checked bearings i-red light into control i-clear images of ALL the legs | ||
| orienteering 1:00:00 [1] *** | |
| shoes: Jalas Black red sole | ||
| same course as above (1) | ||
Monday Aug 1 | ||
| Note | |
| (rest day) | ||
| map walk on Kameyama castle
-closer part of model picture of terrain route choice vis of running through the terrain | ||