Training Archive: theshadowIn the 7 days ending 2006-06-18:
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| M | T | W | H | F | S | S | ||||||||
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. | ||