Training Archive: theshadowIn the 7 days ending 2006-07-02:
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| M | T | W | H | F | S | S | ||||||||||||
Sunday Jul 2 | ||
| running 1:40:00 [1] | |
| ahr:130 max:149 shoes: Asics Eagle Trail V | ||
| Run in the mountains above Fish Lake with Mr Pither. Great day to be up there. Sunny, warm and still.
Some pics from today's training. http://dl1.yukoncollege.yk.ca/brent/newsItems/view... | ||
Saturday Jul 1 | ||
| running warm up/down 35:00 [1] | |
| shoes: VJ integrator | ||
| along the trail marathon trail above Schwatka Lake. Ran to the boat docs from Miles Canyon Lookout to warm down | ||
| orienteering 18:00 [2] *** | |
| shoes: VJ integrator | ||
| part of the same workout below. time in (2) | ||
| orienteering 28:00 [3] *** | |
| shoes: VJ integrator | ||
| same workout as above/below | ||
| orienteering 18:00 [4] *** | |
| ahr:168 max:176 spiked:16/18c shoes: VJ integrator | ||
| Hr data is for entire run. Ran the women's long from last years Yukon Champs on Ear lake. Ran it almost like a race. Didn't give it everything on the hills but my HR seemed to go way up anyway. Felt pretty good. Good concentration. a couple little bobbles.
64min. Ross did it in 77 and Pam in 82 in Sept. | ||
Friday Jun 30 | ||
| orienteering 50:00 [2] **** | |
| ahr:143 max:161 | ||
| short course on War Eagle fairly easy pace. still felt a bit tired after. | ||
Thursday Jun 29 | ||
| mountain biking 25:00 [1] | |
| easy ride to work in the am | ||
| C • am 3 | ||
| mountain biking 25:00 [1] | |
| ride home | ||
| running warm up/down 1:05:00 [1] | |
| shoes: Asics Gel lyte | ||
| and recovery | ||
| running intervals 20:00 [4] | |
| max:175 shoes: Asics Gel lyte | ||
| 5x~4 min w/3 rec trail intervals with Mr Pither. Started out with him and then faded.....
3:55, :58, 4:05, 4:08, 4:13 max HR for all of them was 173-175 Good workout though. HR stayed up there for the last one too. Wouldn't have done the last one if he wasn't there. some more on training groups and partners at http://dl1.yukoncollege.yk.ca/brent/ | ||
Wednesday Jun 28 | ||
| running 25:00 [1] | |
| shoes: Jalas Black-Red | ||
| down to the Wed night meet on Paddy's Pond and home again afterwards | ||
| orienteering 20:00 [2] * | |
| shoes: Jalas Black-Red | ||
| hanging the controls for the beginners course | ||
| orienteering race 47:37 [3] *** | |
| shoes: Jalas Black-Red | ||
| Wed night meet on Paddy's Pond. JF used a totally different start location and did a good job of course setting. The result being that we went to quite a few areas that I had never been to. The map clearly needs to be updated. Lots of new trails and the veg is totally different in some places like around the lake. The new trail on the way to #2 caught me out a bit before I realized I wasn't where I thought I was. With the veg around the lake it was hard to know where to go to get through the thick willows.
Small mistake on vague hillside (#6) where I came to high.A bit of a bad route on #10 where I cut up the hill when I didn't have to. Legs were feeling yesterday's intervals. I just couldn't get them to turnover faster even though my HR was fairly low | ||
| C • turnover 1 | ||
Tuesday Jun 27 | ||
| running 40:00 [1] | |
| shoes: Asics Gel lyte | ||
| easy run with Patrick in the a.m.
shin was good again. could feel it a bit on the downhills Legs were heavy-can tell I haven't run much lately. I hope the spring will come back soon. | ||
| C • Spring! 4 | ||
| orienteering 40:00 [4] **** | |
| ahr:149 max:177 shoes: Jalas Black-Red | ||
| Triangle intervals with PJ and Mr P at Long Lake. PJ ran one side of the triangle and we ran two. We started in the big broad featured stuff and then moved over to the detailed area. Great speed and very tough to begin with then we had a couple of technical difficulties in the detailed area.
Trying to run in that tricky stuff with very high intensity gives you two conflicting goals. It should be an area for slowing down and reading carefully. Good to try just to push our limits. I just put down the same time as Mr P will download HR data tonight and see. The main thing is that I just did a high intensity workout with no pain. Looks like I am back on track. | ||
| orienteering warm up/down 40:00 [1] | |
| shoes: Jalas Black-Red | ||
| and some slower parts | ||
Monday Jun 26 | ||
| running 10:00 [1] | |
| shoes: Asics Gel lyte | ||
| short little run this morning to test out the leg and I am pleased to say that it was pain free!!! I will try another short run this evening. | ||
| orienteering 30:00 [1] *** | |
| shoes: Jalas Black white sole | ||
| run in the forest with a little bit of stopping and starting. I was taking Rodney out to show him some basics. Shin was good. Could feel it a bit afterwards but no pain. | ||