Training Log Archive: BashIn the 1 days ending Dec 15, 2015:
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Tuesday Dec 15, 2015 #
Paddling (Kayak Erg) 30:00 [3]
Listened to the first part of the TA1 podcast with Chris Forne, Seagate's navigator. I like the way he thinks.
Strength & Mobility (Boot Camp) 1:00:00
Tough pre-Christmas boot camp - especially the burpees. Caron was trying to kill me tonight!
9 AM
Note
ANNOUNCEMENT AT LAST!
Wilderness Traverse - Sept. 23-25, 2016
http://ar.attackpoint.org/eventdetail.jsp/event_30...
Wilderness Traverse - Sept. 23-25, 2016
http://ar.attackpoint.org/eventdetail.jsp/event_30...
11 AM
Running intervals (Trail & Country Road) 1:00:41 8.72 km (6:58 / km) +133m 6:28 / km
ahr:139 max:172 slept:8.0 shoes: Salomon S-Lab XT 5 Softground
I'd planned some Bash & Crash 500 intervals on the Oak Ridges Trail behind our place but I heard the whine of chainsaws as I approached, then a huge tree crashed down at what would have been my starting point. Yikes!
I ran to the closed-for-the-winter portion of Duffy's Lane and chose a section that ended up being about 415 m. The flat part of the road wasn't as long as I'd remembered so each interval started with a 5 m climb followed by a longer downhill before the flat part. There were also some obstacles to add interest - dozens of potholes filled with water and a fallen tree across the road.
It's been awhile since I've used my HRM and it seems like my "happy zone" for running is my MAF HR, which is interesting. It is really hard to raise my HR by running on flats because I'm such a slow runner these days but hills are quite effective.
I did 5 repeats X 415 m at 5K race pace - 2:03, 2:08, 2:05, 2:04, 2:02.
(Not that I've ever done a 5K race!)
Then two short, hard climbs of Noxon Hill before heading home.
I ran to the closed-for-the-winter portion of Duffy's Lane and chose a section that ended up being about 415 m. The flat part of the road wasn't as long as I'd remembered so each interval started with a 5 m climb followed by a longer downhill before the flat part. There were also some obstacles to add interest - dozens of potholes filled with water and a fallen tree across the road.
It's been awhile since I've used my HRM and it seems like my "happy zone" for running is my MAF HR, which is interesting. It is really hard to raise my HR by running on flats because I'm such a slow runner these days but hills are quite effective.
I did 5 repeats X 415 m at 5K race pace - 2:03, 2:08, 2:05, 2:04, 2:02.
(Not that I've ever done a 5K race!)
Then two short, hard climbs of Noxon Hill before heading home.