Training Archive: theshadowIn the 7 days ending 2008-04-06:
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| M | T | W | H | F | S | S | ||||||||||||
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. | ||
Monday Mar 31 | ||
| Note | |
| (rest day) | ||
| end of the "loading/building" block | ||
| C • Good job! 4 | ||