Training Archive: theshadowIn the 31 days ending 2008-03-31:
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| 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 | S | S | M | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Monday Mar 31 | ||
| Note | |
| (rest day) | ||
| end of the "loading/building" block | ||
| C • Good job! 4 | ||
Sunday Mar 30 | ||
| running warm up/down 40:00 [1] | |
| shoes: ice bug mr2 | ||
| and recovery | ||
| orienteering 29:14 [4] | |
| shoes: ice bug mr2 | ||
| Otervals on Riverdale sprint map. Pippa set some fun little courses. Some good route choice. Not totally happy with my focus. Poor route on one of them and trapped by another (although in my defence the red line did partly obscure the section of fence:-) Good workout.
7:44, 5:32, 3:33, 5:45, 6:40w/3 rec Legs felt pretty heavy and a bit sore but I felt like I was pushing hard. | ||
Saturday Mar 29 | ||
| strength (pilates) 30:00 [5] | |
| used the springs today. lots of back stuff. good for me. | ||
| running 2:05:00 [1] | |
| shoes: Asics Cumulus | ||
| easy run | ||
| running hills 4:00 [5] | |
| at the end of the long run. 8x30s short hard hills. soft footing too in the snowmobile tracks! | ||
| map study 1:40 [0] | |
| on the long run up until the hills. good concentration. Good images | ||
Friday Mar 28 | ||
| running warm up/down 30:00 [1] | |
| some strides in the warmup | ||
| running (test run) 21:42 [4] | |
| Ran out of time to do some O before we were supposed to go to Ryan's for dinner so decided to do the test run as my intensity. Felt tired all day due to poor sleep and hard workout on Wed so wasn't expecting too much.
New PB! The last one I ran was back on March 5 in 23:17. Some of the improvement can be attributed to better conditions this time but still it shows the training is working. | ||
Thursday Mar 27 | ||
| x-c ski skate 1:30:00 [1] | |
| very easy workout. legs were tired from yesterday.
spent the evening filling out my Yukon High Performance Application. Kind of time consuming but worth it if I get some funding... | ||
Wednesday Mar 26 | ||
| running warm up/down 37:00 [1] | |
| 15 warmup incl strides
recovery from intervals 10 warmdown | ||
| running intervals 27:00 [4] | |
| On the mill at CGC
7/7/6/7 w/4 rec at 11mph 2% (oops couldn't count for the 3rd one) Really pleased. Shows improvement. This pace was only for my shorter intervals before. Able to push hard on the last ones. HR monitor was acting up on the last couple so don't have numbers for those but it looks like they would be max in the high 170s. the first two intervals: 173, 173 163, 165 | ||
| map study 27 [0] | |
| map reading while running hard on the mill. pleased with how much I was able to read and with focus at the end of the last one when I was really tired | ||
| mental 30 [0] | |
| had my once a month session w/ Tracey where we discussed goals for the upcoming month | ||
Tuesday Mar 25 | ||
| running warm up/down 35:00 [1] | |
| around Paddy's trails
| ||
| strength (weights, core, balance) 37:00 [5] | |
| 3x6 squats with 235 on the bar
3x8 calf raises @235 3x6 one leg squats @150 3x10 hams on ball core between with some balance at the end. | ||
| stationary/road bike warm up/down 10:00 [1] | |
| map study 35 [0] | |
| looking at map and vis of detailed area while doing warmup | ||
Monday Mar 24 | ||
| running warm up/down 37:00 [1] | |
| shoes: ice bug mr2 | ||
| w/some strides in the warmup. incl recovery between intervals.
| ||
| orienteering 24:30 [4] | |
| shoes: ice bug mr2 | ||
| Otervals on Downtown map. beautiful sunny day. good start to the week.
splits 5:03, 5:16, 4:56, 4:20, 4:51 mHR 162, 167, 170, 168, 171 aHR 149, 157, 157, 160, 162 | ||
| mental 30 [0] | |
| ext. relaxation | ||
Sunday Mar 23 | ||
| running warm up/down 20:00 [1] | |
| strength (weights) 14:00 [5] | |
| same as last time.
did one set of hamstrings because they were sore from pilates | ||
Saturday Mar 22 | ||
| running 1:55:00 [1] | |
| ahr:113 max:130 shoes: Asics Cumulus | ||
| very easy run in the soft snow of snowmobile tracks. Lower bench below Tracey's out to gravel pit and haul road. back again. | ||
| running hills 3:00 [5] | |
| shoes: Asics Cumulus | ||
| 6x30s hills part of the long run | ||
| strength (pilates) 30:00 [5] | |
| in the morning before the run | ||
| map study 1:30 [0] | |
| while doing long run | ||
Friday Mar 21 | ||
| orienteering 27:21 [4] | |
| shoes: ice bug mr2 | ||
| nice day so did the intensity on the Riverdale sprint map. on roads and trails because there is still snow in the forest. affected a few routes and a bit of running through some deep stuff or soft stuff.
4 short courses with 3 rec 6:25, 4:47, 7:03, 9:06 158, 160, 164, 162 167, 169, 172, 171 I did a quick analysis of how frequently I looked at the map on the last two courses. I have run in this area quite a few times and I wanted to make sure that I wasn't getting lazy in my technique because of it. for the 3rd course I looked at my map 23 times for an average of once every 18.4 seconds. For the 4th course I looked at my map 34 times for an average of once every 16.05 seconds. I wonder if this is too infrequently? I have heard people say once every 10-15 seconds. Looking at the courses afterwards there were a 2 or maybe 3 spots where I think I should/could have read the map. On the last course there weren't any obvious spots. I think maybe the number of controls plays a big role in how often you would read as well. | ||
| running warm up/down 40:00 [1] | |
| with some strides to start and includes recovery | ||
| mental 5 [0] | |
| rehearsal of goals | ||
| map study 20 [0] | |
| analysis of courses | ||
Thursday Mar 20 | ||
| Note | |
| weight:61kg (rest day) | ||
| tired so... | ||
Wednesday Mar 19 | ||
| running warm up/down 1:05:00 [1] | |
| run over to Takhini School through the tank farm did some strides beforehand | ||
| orienteering 32:00 [4] * 4.8 km (6:40 / km) | |
| ahr:161 shoes: ice bug mr2 | ||
| Ran a simple O course. Very tough physically with the soft snow. a couple spots where I ran through the deep snow. felt like I was going as hard as I could but HR wasn't coming up like it should have. I think I may have done too much yesterday. good to get a hard workout in with a map in my hand. | ||
Tuesday Mar 18 | ||
| x-c ski classic 1:50:00 [1] | |
| ahr:117 max:141 | ||
| a re-charge day. sunny day +2C but relatively new snow so still able to use hard wax. tried to keep HR down and just enjoy it. Lower Valley+loop of Selwyn's | ||
Monday Mar 17 | ||
| running warm up/down 35:00 [1] | |
| and recovery btwn intervals | ||
| running intervals 16:00 [4] | |
| 4x4 w/3 rec at 2% and 11.2mph on mill at CGC because of our 15cm of new snow. arghhh!! Wasn't even sure if I should go. Suffering from lots of sinus congestion. I think it is my allergies acting up but not really sure what it is from. some of it has gone into my chest so wasn't expecting too much but it was okay. a little bit sore from yesterday's weights
mHR 171, 174, 175, 177 aHR 163, 165, 167, 168 | ||
| map study 20 [0] | |
| reading while doing intervals. focused on reading ahead. despite the detailed map and hard pace it felt fairly easy compared to what it was like running the trails the other day. | ||
| mental 5 [0] | |
| during warmup focused on being positive and rehearsed a bit.
seems kind of silly logging this but if it gets me to do it...I felt like I needed to reminding myself why I am doing this and what the goals are for each workout. | ||
Sunday Mar 16 | ||
| running warm up/down 20:00 [1] | |
| on the mill | ||
| strength (weights+balance) 30:00 [5] | |
| squats 3x5@245
calves 3x8@245 single leg squats 3x5@140 hams on ball 3x10 | ||
| map study 30 [0] | |
| 20 mins while running.visualizing detail approaching controls. 10 mins later on | ||
Saturday Mar 15 | ||
| strength (pilates) 30:00 [5] | |
| usual 1-hour class | ||
| running 2:20:00 [1] | |
| ahr:128 shoes: ice bug mr2 | ||
| a bit stiff in the hips and knees at the end of this one. Not used to these longer runs. I can tell I haven't done that many of them. | ||
| running hills 3:00 [5] | |
| short hard hills on trail up to Bald Hill in PC then a few more in the last 30 mins on the way home. | ||
| mental 2:00 [0] | |
| focus exercises during run. I find these tough. today was no exception | ||
Friday Mar 14 | ||
| running warm up/down 42:00 [1] | |
| with some strides before and recovery for intervals | ||
| running intervals 22:00 [4] | |
| shoes: ice bug mr2 | ||
| 5x loop by paddy's pond w/3 rec. Tried it while map reading. It went pretty well. a bit slower than only running but that is to be expected also more difficult running on snow than with dry ground. a bit congested but not too bad.
time 4:20, 4:21, 4:26, 4:25, 4:24 mHR 171, 173, 174, 174, 174 aHR 165, 167, 166, 167, 166 | ||
| map study 22 [0] | |
| while running intervals.
definitely much more challenging reading while running on a single track than on the mill. a couple of times I stepped off the edge of the trail into the deep snow:-) generally pleased at how much I was reading and picking up and how i was able to keep my effort high while reading. | ||
| mental (relaxation) 30 [0] | |
| map study 15 [0] | |
| looked at the legs I "ran" during intervals. Images at that time were not as clear as they should have been | ||
Thursday Mar 13 | ||
| running 30:00 [1] | |
| still feeling a bit congested but went for a run anyway. It was good to help clear my sinuses out a bit. Didn't want to overdo it but nice to get out. Legs actually felt pretty good. If I don't get worse, I'll try more tomorrow. | ||
Wednesday Mar 12 | ||
| Note | |
| (sick) | ||
| cold -fear some sort of sinus infection
I guess I could do stuff but it wouldn't be pleasant and I am hopeful that a couple of days of rest will help me recover quickly. I had intended this to be an easier week anyway:-) | ||
Monday Mar 10 | ||
| Note | |
| (rest day) | ||
Sunday Mar 9 | ||
| x-c ski skate 55:00 [1] | |
| with Gerard. Good to catch up. probably a little bit faster than what I would have done on my own. | ||
| strength (weights+balance) 35:00 [5] | |
| 3x4 @245 squats
3x5 @140 lunges 3x8 @245 calf raises 3x10 ball bridging balance and roll over in between | ||
| stationary/road bike warm up/down 10:00 [1] | |
Saturday Mar 8 | ||
| strength (pilates) 30:00 [5] | |
| Liz was especially cruel today | ||
| running warm up/down 20:00 [1] | |
| with some strides | ||
| orienteering intervals 31:25 [4] *** | |
| 7x short O intervals on Downdown map. Beautiful day so I thought I would do some O.
time 5:09, 5:43, 4:23, 4:00, 3:38, 4:27, 4:03 aHR 155, 161, 162, 163, 156, 163, 160, mHR 168, 169, 170, 171, 168, 169, 167 Mostly very good. pleased I was able to push so hard while orienteering. Stayed ahead with the map reading but could be a bit smoother. A couple of occasions where I lost my place and took a few seconds to find where I was on the map again. Partly due to wearing ski gloves and the fact the map had so many courses on it. | ||
| running 20:00 [1] | |
| recovery jog to next start triangle | ||
| visualization 15 [0] | |
| between intervals reviewing, evaluating and rehearsing goals for next set. Need to have clearer ideas before starting.
| ||
Friday Mar 7 | ||
| x-c ski skate 30:00 [1] | |
| Pippa wanted to go for a short ski so thought I would join her.
Spring skiing. +6 sunny. snow was really slow in the sun. Put klister on Pippa's skis. i was smart and skated:-) | ||
| running 30:00 [1] | |
| had intended to do weights but my legs were a bit sore (especially my calves) so went for an easy jog on the streets which are now bare. | ||
Thursday Mar 6 | ||
| running 1:58:00 [1] | |
| ahr:121 shoes: ice bug mr2 | ||
| running hills 2:00 [5] | |
| 6x20sec short hills as part of long run | ||
| map study 1:20 [0] | |
| on long run before hills | ||
Wednesday Mar 5 | ||
| running warm up/down 40:00 [1] | |
| good 25 min warmup with some strides | ||
| running (test run) 23:17 [4] | |
| ahr:165 max:172 | ||
| same course around Paddy's Pond as on Jan 19. Ran 24:37 that time so this is a nice improvement. I think conditions were a bit tougher then but a lot of it is improved fitness. Still quite soft in some spots and had to be careful to stay on the trail in other spots. felt like I couldn't fully push off and so tried to keep the tempo up-- good moss and marsh running simulation I think. | ||
| mental 15 [0] | |
| rehearsal of race-- going through the parts of the course, feelings and pushing hard | ||
Tuesday Mar 4 | ||
| x-c ski skate 2:15:00 [1] | |
| ahr:119 max:148 | ||
| fast conditions. quick loop up to the 5k and then straight out copper out to Mordor and along the haul road double poled across the valley. Upper valley and around the back half of the 10k | ||
Monday Mar 3 | ||
| running warm up/down 30:00 [1] | |
| had to do this outside in the beautiful sunshine and mild weather today | ||
| strength 30:00 [5] | |
| squats 3x6 @230
calves 3x8 @230 lunges 3x8 @120 hams 3x8 on ball with 25 balance and core in between sets | ||
| stationary/road bike warm up/down 10:00 [1] | |
| map study 30 [0] | |
| and visualization of detail around control circle. focus on getting clear images.
while doing running warmup on trails. Definitely added challenge with the map reading given the narrow trails and bad footing | ||
Sunday Mar 2 | ||
| orienteering 2:15:00 | |
| ahr:135 max:156 shoes: ice bug mr2 | ||
| Mild weather so I thought I would run with a map in my hand (Wearing lobster claws made it much more difficult than normal). I am kind of reluctant to call this workout "orienteering" because it was all on trails and roads. I guess they have that category for the technical intensity so I'll go with that. The purpose was not really the o technique but rather to practice my focus in combination with a long run. In one way I think the easy orienteering made the focus more difficult as there were plenty of opportunities for my mind to wander off. I managed fairly well to snap back to orienteering. Much of the run was in new snow and in some cases for short sections on trails which hadn't been used (knee deep) so my HR was a little bit higher than I had intended. | ||
Saturday Mar 1 | ||
| strength (pilates) 30:00 [5] | |
| x-c ski classic 55:00 [1] | |
| Lower Valley to the cutoff and back | ||
| strength (weights and balance) 29:00 [5] | |
| same as last weights workout | ||
| running warm up/down 15:00 [1] | |
| map study 15 [0] | |
| visualizing detail around control circles while running on the mill | ||