Training Log Archive: KatIn the 31 days ending Jan 31, 2008:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||||||||||||||||||
Thursday Jan 31, 2008 #
Running 58:21 6.6 mi (8:50 / mi)
ahr:157 max:181 shoes: Orange Asics
Run to the track, drills, then a break to stretch and chat with another runner. Didn't feel like I had any speed during the warm-up, but once I got going with the intervals that loose, limber feeling came and my legs felt good. There was especially strong wind on the main straight today and I estimate that my times on the odd 200s are 1.5-2 seconds slower than they would have been otherwise. Not only did the wind slow me down, it was hard to breathe!
3x1km with 200 walking rest (about 2 minutes):
47, 45, 48, 46, 50
46, 47, 48, 48, 50
47, 47, 48, 48, 49
Then 3x100 sprint in about 20 seconds each and cool-down.
3x1km with 200 walking rest (about 2 minutes):
47, 45, 48, 46, 50
46, 47, 48, 48, 50
47, 47, 48, 48, 49
Then 3x100 sprint in about 20 seconds each and cool-down.
Strength Training 45:00 [1]
shoes: Orange Asics
The usual stuff.
Running 6:25 [2] 0.76 mi (8:27 / mi)
ahr:148 max:158 shoes: Orange Asics
Run back home.
Wednesday Jan 30, 2008 #
Note
(rest day)
Ate lots of food and spent several hours reading about financial derivatives, which are actually a lot more interesting than I suspected.
Tuesday Jan 29, 2008 #
Biking 17:00 [1]
Biking to Shotover, very slowly. HR stayed quite low too, about 110.
Running 23:26 2.55 mi (9:11 / mi)
ahr:139 max:171 shoes: Orange Adidas O-shoes 07
Was feeling really hungry and low on energy (due to running right before lunch instead of after) and hence cut my interval workout short. Did one hill rep (4:09) instead of three. Time was excellent, but average HR low the entire time, which indicated that I just wasn't able to push myself today. As soon as I got back home, I went to town and got myself a large pasty. Much better.
Monday Jan 28, 2008 #
Running 38:43 [2] 4.58 mi (8:27 / mi)
ahr:147 max:167 shoes: Orange Asics
An easy run to South Park and then up and down the hill there a few times. It felt amazing to be out on a Monday and not have dead legs! This actually felt like a really nice, pleasant run, and my HR was calm right from the beginning, which I suppose means my body has gotten used to training again. (The last couple of weeks my HR always spiked in the beginning, then settled down, possibly because I'd forgotten what type of pace I should be starting out at.)
Running 6:58 [2] 0.85 mi (8:12 / mi)
shoes: Orange Asics
Run from the park to the gym.
Running 20:00 [3] 2.0 mi (10:00 / mi)
ahr:155 max:171 shoes: Orange Asics
Running drills on the track. I have worked out an excellent system for doing this, so that doing drills really feels organized and effective. My legs felt great at first (fast and light), but started to get a little tired by the end.
Strength Training 30:00 [1]
Core, upper body, and abductors/adductors. That's pretty much all I'll be doing in the next couple of months in terms of strength training.
Running 6:11 [2] 0.71 mi (8:42 / mi)
ahr:140 max:150 shoes: Orange Asics
Run home from the gym.
Stretching 5:00 [0]
Sunday Jan 27, 2008 #
Orienteering 1:49:50 [3] 9.77 mi (11:15 / mi)
shoes: Mudclaw 07
EVENT: BKO Concorde Chase (regional event)
COURSE: M21L, 12.8 km, 28 controls, 165m climb
MAP: Burghfield Common, 1:10,000, 5m contours
TERRAIN: A trail-running area. Lots of paths and roads, woods could be reasonably runnable in places where the bracken wasn't high, but could also be complete crap (cut-down areas, thorns, etc.). Due to recent rains, quite a few of the marshes and fields had turned into ponds.
MY RUN: I decided to run M21L today and take it relatively easy, so that I could (1) get in a long run, and (2) not tire out my legs completely. This worked out quite well and I was happy with my run.
RESULTS: My official finishing time (including the extra time I took to get a thorn out of my foot) was 1:51:31 and the official distance was 12.8 km, which means I was going 8:43/km. The actual amount of time I was running was 1:49:50 and the actual distance I covered (according to Garmin) was 15.72 km, which is 6:59/km (or 11:14/mile). Cool.
COURSE: M21L, 12.8 km, 28 controls, 165m climb
MAP: Burghfield Common, 1:10,000, 5m contours
TERRAIN: A trail-running area. Lots of paths and roads, woods could be reasonably runnable in places where the bracken wasn't high, but could also be complete crap (cut-down areas, thorns, etc.). Due to recent rains, quite a few of the marshes and fields had turned into ponds.
MY RUN: I decided to run M21L today and take it relatively easy, so that I could (1) get in a long run, and (2) not tire out my legs completely. This worked out quite well and I was happy with my run.
RESULTS: My official finishing time (including the extra time I took to get a thorn out of my foot) was 1:51:31 and the official distance was 12.8 km, which means I was going 8:43/km. The actual amount of time I was running was 1:49:50 and the actual distance I covered (according to Garmin) was 15.72 km, which is 6:59/km (or 11:14/mile). Cool.
C • glad 2
Saturday Jan 26, 2008 #
Running 44:51 [2] 5.27 mi (8:31 / mi)
ahr:147 max:172 shoes: Orange Asics
An easy run by myself in South Park. Started off looking at a Lunsen map and reviewing some analysis, but then decided I just wanted to run and think, without doing anything organized. Beautiful sunny weather today, although a bit windy. I was happy with the pace - felt easy, but wasn't slow - and my legs feel a lot better (looser) now.
Jumping 5:00 [2]
Feels a lot easier doing this right after running than at 1AM!
Stretching 5:00 [0]
Note
I have found a "sport" significantly weirder than orienteering! It is called extreme ironing, and although it is not very big, there was a World Championships event held in 2002 with a handful of participating nations.
Here is the Wikipedia explanation and here are some pictures:
Picture 1
Picture 2
Picture 3
Here is the Wikipedia explanation and here are some pictures:
Picture 1
Picture 2
Picture 3
Friday Jan 25, 2008 #
Running 1:02:00 [3] 7.6 mi (8:09 / mi)
ahr:163 max:182 shoes: Orange Adidas O-shoes 07
Morning run with Patrick Goeres, who is visiting Oxford for a few days. This was the most fun I have had running in Oxford in months. We went up along the river to Port Meadow, then did a loop around the Nature Reserve, and came back to the center via streets. The path along the river was completely flooded, so we spent a significant chunk of time running through knee-deep water. It was cold, but almost refreshing in a way. And certainly good training for orienteering. :)
Stretching 5:00 [0]
Thursday Jan 24, 2008 #
Running 24:20 2.55 mi (9:33 / mi)
ahr:151 max:166 shoes: Orange Asics
Warm-up and running drills at the track. Sunshine and wind in my face on one of the straights.
Running 16:56 3.6 km (4:42 / km)
ahr:162 max:183 shoes: Orange Asics
3x1km on the track, with 200m walk (about 2:20) as recovery.
48, 49, 50, 49, 50
??, 49, 49, 49, 49
49, 48, 49, 49, 49
Felt devoid of energy, like I couldn't go any faster even if I were running 200s instead of 1000s. Nonetheless, times were satisfactory and I felt ok when running, although my quads were really sore afterwards.
48, 49, 50, 49, 50
??, 49, 49, 49, 49
49, 48, 49, 49, 49
Felt devoid of energy, like I couldn't go any faster even if I were running 200s instead of 1000s. Nonetheless, times were satisfactory and I felt ok when running, although my quads were really sore afterwards.
Running 10:30 [2] 1.22 mi (8:36 / mi)
shoes: Orange Asics
Slow cool-down on the grass alongside the track.
Strength Training 30:00 [1]
shoes: Orange Asics
Only core and upper body stuff because my legs are tired.
Running 5:58 [2] 0.7 mi (8:31 / mi)
ahr:137 max:152 shoes: Orange Asics
Running home, very slowly (or at least it felt like it).
Wednesday Jan 23, 2008 #
Note
(sick)
I've decided to make Wednesdays my rest days instead of Fridays, as originally planned, because this works better with my current lecture schedule.
This is the fifth day of my cold. Annoying more than anything else, because colds don't really affect how I feel during exercise (in fact, I feel the best when I'm out and doing stuff).
This is the fifth day of my cold. Annoying more than anything else, because colds don't really affect how I feel during exercise (in fact, I feel the best when I'm out and doing stuff).
Tuesday Jan 22, 2008 #
Biking 15:00 [1]
Took it very easy on the way to Shotover so that my legs would be ok at the top.
Running (Hills) 48:55 5.3 mi (9:14 / mi)
ahr:158 max:181 shoes: Mudclaw 07
Warm-up around Shotover (including a few hills): 17:32
3xlong hill: 4:18, 4:12, 4:10 (with jog down as recovery)
Cool-down (mainly flat and downhill): 11:59
This workout was amazing! I woke up feeling groggy (damn cold!) and decided that if I didn't feel better by the afternoon, I would skip training today. By afternoon I felt ok and thought I would cycle to Shotover and then, if I didn't feel up to doing intervals, would just run some easy hills. But as it happened, I was able to do the intervals, and somehow, despite not feeling very fast, my times for the hill are the fastest ones I've ever run. It's really odd, because my legs felt sore from yesterday, my nose was clogged, etc.
The mud was mostly gone from my hill, but there were a couple of places where I had to jump. I thought about doing four intervals, but decided not to overdo it. I nearly killed myself on the last one, hoping to make it the fastest one. Very pleased with myself afterward.
3xlong hill: 4:18, 4:12, 4:10 (with jog down as recovery)
Cool-down (mainly flat and downhill): 11:59
This workout was amazing! I woke up feeling groggy (damn cold!) and decided that if I didn't feel better by the afternoon, I would skip training today. By afternoon I felt ok and thought I would cycle to Shotover and then, if I didn't feel up to doing intervals, would just run some easy hills. But as it happened, I was able to do the intervals, and somehow, despite not feeling very fast, my times for the hill are the fastest ones I've ever run. It's really odd, because my legs felt sore from yesterday, my nose was clogged, etc.
The mud was mostly gone from my hill, but there were a couple of places where I had to jump. I thought about doing four intervals, but decided not to overdo it. I nearly killed myself on the last one, hoping to make it the fastest one. Very pleased with myself afterward.
Jumping 5:00 [2]
Monday Jan 21, 2008 #
Running 1:07:05 [2] 7.4 mi (9:04 / mi)
ahr:151 shoes: Orange Asics
Ran to South Park and did a couple of easy loops there, trying to avoid the worst of the mud. (30:44, 8:37/mile, AVG HR 151)
Then did various running drills on the flattish grass at the bottom of the park (about 13 minutes) and ran over to the gym. Afterward, I had to run back to the park (not on the way home!) because I had left my keys there. And by that point it was raining pretty steadily again, although it felt almost nice to cool off. It's really warm here!
Then did various running drills on the flattish grass at the bottom of the park (about 13 minutes) and ran over to the gym. Afterward, I had to run back to the park (not on the way home!) because I had left my keys there. And by that point it was raining pretty steadily again, although it felt almost nice to cool off. It's really warm here!
Strength Training 45:00 [1]
Did all the usual stuff, but also set up a mini obstacle course for myself using some of the mats in the gym and other equipment. Still not exactly good enough for proper plyometrics (and I could only do this because there weren't many people around), but it was fun to experiment.
Jumping 5:00 [2]
Sunday Jan 20, 2008 #
Note
(rest day)
Woke up with a sore throat, on the verge of being sick, so decided to take the day off from training. I haven't been getting enough sleep recently because I'm still jetlagged and thus going to bed at 3AM. On the bright side, I got a lot of work done this morning.
Jumping 5:00 [2]
12:15 AM. Much better this time - did several bouts of 1 minute each.
Saturday Jan 19, 2008 #
Running 19:52 [2] 2.26 mi (8:47 / mi)
ahr:136 max:160 shoes: Brooks 07
Four short loops around the grass field right next to my house, dodging puddles again. The pathway around Christ Church meadow is closed due to flooding, as are parts of the path further up the river and also University Parks. South Park and Port Meadow are no doubt incredibly muddy and marshy, and Shotover, which is ~17 minutes away by bike, is also nothing but a big slippery hill. There hasn't been a single sunny day since I've come back and I'm going crazy. Sometimes, running in Oxford seems like a special form of torture.
Friday Jan 18, 2008 #
Running 23:27 2.4 mi (9:46 / mi)
ahr:162 max:176 shoes: Brooks 07
~7 minutes to the gym, then two laps around the track, followed by running drills (16:27). My HR went up quite a bit during the drills, and I had to take a break after I finished them because I'd gotten a side stitch.
Running (track) 22:11 2.69 mi (8:15 / mi)
ahr:164 max:182 shoes: Brooks 07
3x1 km on the track, with about a 2-minute rest (200m walk/jog) in between. It was a wet, windy day and the Lacrosse team was practicing right next to the inside lane, so I had to dodge puddles and the occasional ball. I took off my orthotics for the third km to see if it made a difference, but with all the other factors affecting my speed it was hard to tell. Certainly I *feel* faster when I'm not wearing them, but whether this is actually true (or whether it is true only because I am not used to them) is yet to be determined.
Times were slow, but satisfactory:
First: 50, 48, 50, 50, 50
Second: 52, 1:45, 53, 52
Third: 52, 51, 52, 51, 52
Cool-down: Two easy laps around the track.
Times were slow, but satisfactory:
First: 50, 48, 50, 50, 50
Second: 52, 1:45, 53, 52
Third: 52, 51, 52, 51, 52
Cool-down: Two easy laps around the track.
Strength Training (gym) 37:00 [1]
ahr:105 max:131
Stretching 6:00 [0]
Running 6:04 [2] 0.7 mi (8:40 / mi)
ahr:145 max:153 shoes: Brooks 07
Run back home.
Thursday Jan 17, 2008 #
Note
(rest day)
Spent all day in London with a couple of friends. Lots of walking.
Jumping 5:00 [2]
I am always looking for new ways of improving my training and one of the things I've been musing about lately is skipping rope. When done quickly and for a long period of time, this activity is tough and good practice for getting the feet off the ground. The specific skipping rope I have is one that can rotate very quickly, way past the point where my feet can't keep up. So there is a lot of room for improvement!
Wednesday Jan 16, 2008 #
Running 47:27 6.0 mi (7:55 / mi)
shoes: Orange Asics
Went to the track to do an easy run for lack of any better alternatives, but then my legs felt good and it turned into a tempo run.
6:20 warm-up run there
20:58 for 4.4 km (7:37/mile, HR 157)
(Bathroom break)
8:57 for 2 km (7:04/mile, HR 167)
Cool-down: 4:19
(Core stuff)
Jog home: 5:53
6:20 warm-up run there
20:58 for 4.4 km (7:37/mile, HR 157)
(Bathroom break)
8:57 for 2 km (7:04/mile, HR 167)
Cool-down: 4:19
(Core stuff)
Jog home: 5:53
Strength Training (core) 5:00 [1]
Tuesday Jan 15, 2008 #
Biking 17:30 [2]
ahr:141
Biked up to Shotover, trying to take it easy.
Running 41:13
Warm-up around Shotover (18:35, some hills included).
2x{hill going up from the stream}: 1:45, (1:17), 1:54, (1:18) (max HR 182)
Jogged over to the long hill: 2:07
Ran up the long hill: 5:03 (HR 176)
Cool-down: 11:14
I didn't actually do any of the hills as intervals, just ran up at an easy pace, but my HR was pretty high anyway. It was really muddy today and I was slipping and sliding constantly in my sneakers. Need to wear my fell shoes next time.
2x{hill going up from the stream}: 1:45, (1:17), 1:54, (1:18) (max HR 182)
Jogged over to the long hill: 2:07
Ran up the long hill: 5:03 (HR 176)
Cool-down: 11:14
I didn't actually do any of the hills as intervals, just ran up at an easy pace, but my HR was pretty high anyway. It was really muddy today and I was slipping and sliding constantly in my sneakers. Need to wear my fell shoes next time.
Stretching 5:00 [0]
Monday Jan 14, 2008 #
Running 39:25 [3]
ahr:153 max:163 shoes: Orange Asics
Run along the river. I meant to go to Port Meadow and back, but the path was flooded near the bench after the blue bridge, so I stopped to stretch there and then turned back. Not fun at all, but at least it wasn't raining while I was actually out there.
Stretching 5:00 [0]
Note
I am now entered for the Leith Hill half marathon (March 9). This is a muddy, hilly trail race that I decided to run because I need a half-marathon result for the Pikes Peak Ascent. The funny part is that the qualifying time for the second wave of Pikes Peak is 2.5 hours, which is very slow for a flat road half, but might not be too far off from my expected time for this trail run. I hope I can make the cutoff time!
Sunday Jan 13, 2008 #
Note
I am back in Oxford now after an incredible two-week break. It is depressing to see gray sky outside, but at least I have Portugal to look forward to in three weeks. Tomorrow I start doing work and training again.