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Training Log Archive: Kat

In the 7 days ending Feb 3, 2008:

activity

time

miles

Running

4:18:21

29.59

(8:44)

47.62

(5:26)

Orienteering

1:17:12

5.51

(14:00)

8.87

(8:42)

310

Strength Training

1:15:00

Jumping

17:00

Biking

17:00

Stretching

15:00

Swimming

10:00

Total

7:49:33

35.1

56.49

310

[1-5]

7:34:33

1:49

0:00

» now

Sunday Feb 3, 2008 #

Running warm up/down 9:00 [2] 1.0 mi (9:00 / mi)
shoes: Orange Adidas O-shoes 07

Running circles around the field, trying to warm-up (literally) despite the constant wind. A chilly day!

Orienteering 1:17:12 [4] 8.87 km (8:42 / km) +310m 7:25 / km
shoes: Orange Adidas O-shoes 07

EVENT: GO Regional Event (Southern Champs)
COURSE: W21L, 8.87 km, 310m climb, 18 controls
MAP: Furnace Wood, Woolbeding & Great Commons, 1:15, 5m contours
TERRAIN: Some open bracken to the southwest of the map with lots of depressions, rest was steep and wooded, with various trails and rides. Lots of brashings (in fact, most of the map was covered in green slash).
MY RUN: Fine. No real mistakes to speak of, but could definitely have improved my time by a couple of minutes or more if I'd taken slightly better micro route choices (e.g. cutting a corner through the woods, taking a slightly straighter line through the green, etc.).
RESULTS: 2nd on W21L behind Sarah Rollins (70:56).
NOTE: I forgot to bring insoles for my shoes, so ran without and had a few blisters by the end. Should never, ever do this again!

C • Awesome result! 3

Saturday Feb 2, 2008 #

Running 44:15 [2] 5.27 mi (8:24 / mi)
shoes: Brooks 07

Same run as yesterday (South Park), right before dark. It felt so good to be moving at a reasonable pace, actually picking up my legs and moving forward up the hill instead of pathetically crawling up (which describes all of last term).

Jumping 10:00 [2]

A few short pauses to rearrange the rope or change the music, but I felt quite comfortable with jumping for 10 minutes straight. My coordination and stamina have improved a lot. (And it helps that I am now doing this after my runs instead of right before bed!)

Stretching 5:00 [0]

Friday Feb 1, 2008 #

Running 45:02 [2] 5.27 mi (8:33 / mi)
shoes: Brooks 07

Easy run by myself in South Park. Really windy again today.

Jumping 7:00 [2]

Jumping for 2-3 minutes without a break now seems easy. Hurray.

Stretching 5:00 [0]

Swimming 10:00 [1]

I offered to help one of my friends (a triathlete) with his freestyle, so I spent about half an hour in the pool this evening doing laps and looking at his stroke.

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.

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.

C • Strenth training 2

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]

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