Saturday Sep 29 |
 | Trail Run - Tempo (Sampler) 39:00 [3]6.12 km (6:22 / km) | |
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| 8:00am - Haven't run in the woods in a while, so I went up to the forest - ran the Sampler with Deb S. and Bruce M. Nice easy pace since Deb is running VT50 tomorrow. Easy conversational pace the entire distance... |
Thursday Sep 27 |
| Gym (Treadmill (Intervals)) 43:00 [4]8.2 km (5:15 / km) | |
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| 12:00n - Speedwork Session as follows:
1st Set - 9.5mph interval / 6.8mph recovery - 1%,3%,5%,7% inclines. 182 HRmax
2nd Set - 1% incline, 6.8mph recovery, 9.5, 10, 10.5, 11.5mph intervals. 181 HRmax
3rd Set (inverted intervals?) - 9.5mph interval / 6.8 recovery but -3% incline on interval and 3% on recovery ended up with a HR of 160 +/- 2 bpm regardless of interval or recovery. Steady effort, varying speed/incline.
Total time include warmup, cooldown and 4 min between sets at 6.8mph
Calves noticeably tired afterwards |
Tuesday Sep 25 |
| Gym (Treadmill - Fartlek) 29:15 [4]6.44 km (4:33 / km) | |
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| 6:00am - Ran 4 miles fartlek - base 8mph, but occasional increases of speed as well as varying incline. |
| Gym (Treadmill - Recovery) 5:00 [2]0.48 km (10:25 / km) | |
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| 6:30am - Recovery - walked 5 min at 4mph |
| Gym (Treadmill - Mile) 5:20 [4]1.61 km (3:19 / km) | |
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| 6:35am - fast mile - increasing from 8mph to 11mph, slightly downhill. |
| Gym (Treadmill) 10:25 [2]1.07 km (9:44 / km) | |
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| Cooldown - 4mph |
Monday Sep 24 |
| Gym (Treadmill) 28:00 [4]6.44 km (4:21 / km) | |
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| 6:15am - after a 2 week gap, back in the gym this AM. Opted to run 4 miles at relatively steady pace. |
| Gym (Treadmill) 4:00 [2]0.32 km (12:30 / km) | |
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| 6:45 - cooldown |
Tuesday Sep 11 |
| Gym (Treadmill) 14:45 [3]3.2 km (4:37 / km) | |
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| 6:00am - legs still a bit 'out-of-it' from Boulder Dash - settle for a quick easy 2 mile run (8mph) with a couple of 10mph quarters tossed in the middle. Pace looks quicker as I did not bother with 'warmup', rather jumped right into an 8mph pace whereas normally my warmup is folded into overall time/pace. HRmax = 143, HRavg = 120ish... |
Sunday Sep 9 |
| Orienteering - Event (Boulder Dash Red Day 2) 1:27:00 [5]6.2 km (14:02 / km) | |
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| 9:52am - still hot, another good day of running, but blew #2 completely by ignoring my own Pawtuckaway rule of not navigating on rock features. Lost track of pace count enroute to #2 and began looking at rocks, convincing myself I was somewhere other than where I wanted to be. (In reality I was very close to the bag initially) Wound up floundering for a long time in the area to the SW of #2. Finally wound up at swamps to the west and relocated - should have done that much earlier. Rest of run felt strong, but knowing I blew that much time early on probably affected how hard I pushed in reality. Managed to cross the line standing up today... |
Saturday Sep 8 |
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| Event: UNO Boulder Dash
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| Orienteering - Event (Boulder Dash Red Day 1) 1:21:00 [5]6.6 km (12:16 / km) | |
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| 11:52am - overall felt strong, no lack of endurance - errors on #6 & #8 probably account for 15 minutes, minor 30-90sec errors in other places. Extremely fast finish sprint, catching something near the end and crossing the line airborne and horizontal. Far from the front runners... |
Wednesday Sep 5 |
| Note | |
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| HRr = 46 |
| Gym (Speed Intervals) 43:02 [4]8.37 km (5:08 / km) | |
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| 6:10am - Speed Interval workout - 9.5mph interval, 6.8mph recovery. First set at 4%, second at 2%, third set at -3% but went for raw speed with the third of 4 intervals at 12.3mph for the last 30 seconds (HRmax=181). Final interval of last set back at 9.5mph and then cruise at 4.4mph to cooldown.
Probably nothing more until Boulder Dash.... |
Monday Sep 3 |
| Gym (Speed Intervals w/ Hills) 43:00 [4]7.27 km (5:55 / km) | |
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| 8:45am - Set treadmill for 43 minutes speed interval workout - 8.5mph max, 6mph recovery, 2.9-4mph warmup/warmdown. Cranked up the incline incrementally in the middle of each recovery period so inclines for the first set of intervals were 0,2,4 & 6%. 2,4,6&8 on the second set and 3,5,7&9% on the third set. HRmax peaked at 180bpm on the last interval, third set. Warmed down and then switched to spinning on bike for a while... |
| Gym (Easy Spinning) 17:05 [2]0 km ( / km) | |
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| 9:30am - easy spinning on bike, a tad over 4 miles at around 100rpm. Tried to gauge heart rate but built in sensor seems awfully erratic (90-145bpm with no apprecialbe change in effort) so we will ignore heart rate... |