Training Archive: WyattIn the 7 days ending 2007-10-28:
| [csv] | ||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
|
|
| |||||||||
| M | T | W | H | F | S | S | |||||||||
Sunday Oct 28 | ||
| Event: DVOA - Green Lane | ||
| Orienteering race 51:50 [4] 7.7 km (6:44 / km) +250m 5:47 / km | |
| shoes: O-VJ Integrator Spikes | ||
| After yesterday's significant defeat to Clem, I decided I needed to run a lot harder today. Clem & I were ready about the same time, so I gave him a 5 minute gap, not expecting to see him, but hoping to make up some of the gap. I ran hard, trying to pretend it was the Sprint Series Finals. At # 10 I saw his back. By # 13 I passed him and pulled away slightly, but then it got tricky and we traded bobbles. I finished 9 second behind him, which was good for a nearly 5 minute win. Much better than yesterday. Can I find that fire next weekend? 3 days in a row? | ||
| C • Fire 1 | ||
| Running warm up/down 13:00 [2] 1.5 mi (8:39 / mi) | |
| shoes: O-VJ Integrator Spikes | ||
| 8 up, 5 down, not too bad. | ||
Saturday Oct 27 | ||
| Event: DVOA - Washington's Crossing | ||
| Event: DVOA - Myrick | ||
| Orienteering race 39:27 [4] 7.27 km (5:26 / km) +135m 4:58 / km | |
| ahr:163 max:172 shoes: O-VJ Integrator Spikes | ||
| Not since 1999 has anyone beat Clem at Washington's Crossing. Today was no exception. In pouring rain I had a pretty clean run, maybe 1.8 minutes lost being quite picky. Beat Zhyk by 2 minutes (he had a 2 minute mistake), thinking I'm doing alright, and as long as Clem only beats me by a minute or maybe 2 I'll be okay on the DVOA rankings goal. Wham, almost 4 minutes. What the?
I think it may be partly that Clem knows the park reasonably well, but partly he's just got some serious self-motivation going on. He just hammered out of the start and apparently kept that up all the way around, while I was never really pushing as hard as I would on a road race. Even my track intervals have been pretty weak over the last few weeks, both on HR-measurement effort and time, which suggests to me I'm not driving myself hard enough. How to relight that fire? | ||
| C • Clem 6 | ||
| C • Interval times/HRs 1 | ||
| Running warm up/down 8:17 [2] 1.14 km (7:16 / km) +31m 6:24 / km | |
| ahr:130 max:147 shoes: O-VJ Integrator Spikes | ||
| Really short warmup, short cooldown... BTW, my left hamstring (center & attachment) per the long injury of just over a year ago started bothering me again on Thursday, after a long cool run in tights. I wonder if it's the cold, the tights, or something else. Hit it with pineapple and will do so again shortly. | ||
| C • Hamstrings 3 | ||
Friday Oct 26 | ||
| Running 45:45 [2] 8.45 km (5:25 / km) +103m 5:06 / km | |
| ahr:136 max:146 shoes: R-NB 531's | ||
| Betzwood out & back, partial. Back with Tom, MJ & Daniella, peeling away with Daniella at the end as she pushed a somewhat higher pace (140HR, 5:06/km on gravel) on the trail on the way back. | ||
Thursday Oct 25 | ||
| Running 2:01:36 [2] * 20.47 km (5:56 / km) +280m 5:34 / km | |
| ahr:133 max:145 shoes: R-NB 531's | ||
| Genuardi's west way past Chesterbrook through 3 open space preserves (and some intervening private land by Valley Stream...) I was planning on 2 hours, and partway through Angelica got motivated enough to decide to do the entire 2 hours with me, and she did, completing her longest training run ever. | ||
Wednesday Oct 24 | ||
| Running 55:07 [2] 8.98 km (6:08 / km) +280m 5:19 / km | |
| ahr:132 max:146 shoes: R-NB 531's | ||
| Loop up & around Mt. Misery. Extra loop on a road when I took a wrong turn trying to find the Horseshoe trail (like Tom & Angelica couldn't find before either a few days ago.) | ||
Tuesday Oct 23 | ||
| Running (Trails) 45:25 [2] 6.82 km (6:40 / km) +95m 6:14 / km | |
| ahr:137 max:148 shoes: R-NB 531's | ||
| AM run, planning track intervals this evening. VFM GPS mapping of Summerhill trails | ||
| Running warm up/down 13:04 [2] 2.55 km (5:07 / km) +4m 5:05 / km | |
| ahr:136 max:152 shoes: R-NB 531's | ||
| PM Run warmup, followed by a really bad interval session. A giant bowl of chili for lunch was tasty, but not good for the run. Stomach resisted the intervals, and I did 2x1600 (of planned 4x1600) but made up the distance with 5x400, then a 1200 at the end. Quite slow. Angelica would've been right with me. | ||
| Running intervals 40:10 | |
| ahr:159 max:175 shoes: R-NB 531's | ||
| 2x1600 in 6:08, 6:14,
then 4x400 in 91, 93, 99, 99, (100 m rest), 1200m in 4:40. Terrible set, although HR wasn't too low... Not sure what's up with that aside from bad nutrition and perhaps the warmth (mid 70's in the dark, late evening) | ||
| C • What were you shooting for? 2 | ||
Monday Oct 22 | ||
| Running (Trails, Grass) 57:04 [2] 9.7 km (5:53 / km) +103m 5:35 / km | |
| ahr:132 max:143 slept:8.5 shoes: R-NB 531's | ||
| VF Fatlands, part of VF Marathon. I hope the catch basins don't fill up too deeply before the race. They're still dry so we're off to a good start. | ||
| Note | |
| 367 hours in the last 365 days. 1hr/day average in a 1-year window accomplished... :)
Some goals: - Physical Training - try to add a few days a week with 2x workouts. Going to be tough to fit this in. May need to quit my job ;) - Technical Training - drawing/GPS-ing my route, and planning what I should do to lose less time in the future - like I did long ago, would be helpful. - As for the technical learning from Rodney: - Route choice - if in doubt and straight is an option, go straight (10). If in doubt and staight isn't an option, look a little harder (2). - Run my own race - got hosed when Clem passed me and I kinda followed him, but didn't... | ||