Sunday May 4 |
 | orienteering 1:30:00 [1] | |
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| on War Eagle. not the best concentration even though that was my goal. very tired at the end. Still feeling yesterday. Glad to finish the last workout of this loading block.
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| visualization 10 [0] | |
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| reframing of a couple of the legs from the training. |
Saturday May 3 |
| running intervals 24:00 [4] | |
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| a.m. 6x4 w 3 rec on Thompson/Wilson hill. felt relatively good.
4:00, 4:00, 3:59, 4:00, 4:00, 4:02.5
Pretty pleased with the even pacing. The last couple felt very hard. My HR monitor was doing weird things and telling me my Hr was above my max. |
| running warm up/down 40:00 [1] | |
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| and recovery. |
| map study 24 [0] | |
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| while reading the map. Felt quite confortable reading and pushing hard. Happy with images of the terrain |
| strength (pilates) 30:00 [5] | |
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Friday May 2 |
| running 45:00 [1] | |
| ahr:125 max:142 |
| easy run from work at lunch |
| visualization 45 [0] | |
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| rerunning the course from yesterday during my run. Did some more reframing.
got stronger images than yesterday |
Thursday May 1 |
| orienteering warm up/down 30:00 [1] * | |
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| jog up to the top end of Grey Mtn from Magnusson parking and back. mostly on trails. |
| orienteering 49:00  *** 5.5 km (8:55 / km) +250m 7:16 / km | |
| ahr:157 max:167 |
| ended up being a very physically tough course. hadn't intended to be out there quite so long. I think it was a good quality workout at any rate.
one mistake where I just didn't trust myself. |
| visualization (reframing) 10 [0] | |
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| worked getting good images of myself doing the "trouble" sections well. Fixed them |
Wednesday Apr 30 |
| running warm up/down 25:00 [1] | |
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| strength (weights, core, balance) 35:00 [5] | |
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| reg routine and the same workout as last week |
| map study 25 [0] | |
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| while running |
| mental (relaxation) 15 [0] | |
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| Meeting with Tracey. She brought this cool machine she just got. You clip it to your ear and then you get readings on how relaxed you are. You start out and it gives you a red light. as you get positive images and relax the light turns blue and then green. Then you have to try to maintain your relaxed state and keep the light green. Not sure how it works exactly but it is pretty neat. Next time we are going to try using it while visualizing running a course.
Also talked about what I am supposed to work on in the next couple of weeks |
Tuesday Apr 29 |
| orienteering intervals 18:30 [4] | |
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| Otervals on Miles Canyon map. Mostly snow free except for the north facing slopes and bottom of the depressions. Anyway felt i was able to push pretty well. Mostly did a good job of simplifying
4:00(1:49) 3:21(2:20)5:15(2:10)7:54
167, ------, 168, ------,171, ------, 170
156, 155, 162, 156, 161, 153, 158
I made a mistake on the last one. Caught it pretty quickly and was able to relocate quickly. tried to continue hard again and made another small mistake. had to relocate again. Then proceeded more carefully. Only 6 mins of intensity on the last one. |
| orienteering warm up/down 28:00 [1] | |
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| some controls at an easy pace to begin and end. short tech legs between the intervals |
| visualization (reframing) 15 [0] | |
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| reframing the mistakes I made in today's training |
| mental (relaxation) 15 [0] | |
| weight:60.5kg |
| extended before bed. able to get good sense of relaxation. I think when I relax I am not getting sleepy but just clearing my mind (which is good) , cause it actually took me a while to get to sleep after that. |
Monday Apr 28 |
| mental (relaxation) 30 [0] | |
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| a couple of times.one prolonged. several times through the day. Feel I am able to do it fairly quickly with a few breaths and a my cue word |