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Training Log Archive: AliC

In the 7 days ending Apr 27, 2014:

activity	#	time	miles		km		+m
Running	6	4:12:54	31.02	(8:09)	49.92	(5:04)	314
Orienteering	1	1:24:00	7.64	(11:00)	12.3	(6:50)	234
Strength	3	33:39	0.04		0.06		1
Cycling	1	32:43	9.97	(3:17)	16.05	(2:02)	12
Drills	2	19:03	1.08	(17:35)	1.74	(10:56)	39
Total	8	7:02:19	49.76		80.07		600

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Sunday Apr 27, 2014 #

Event: SMOC Waterloo Rec HQ

12 PM

Running 8:32 [1] 0.96 mi (8:54 / mi) +16m 8:28 / mi

Orienteering 55:07 [4] 5.1 mi (10:48 / mi) +157m 9:52 / mi

Aw, no longer undefeated for SMOC courses this spring, Mark got me by 40 seconds on Red. Really impressed by how he took nearly 2 minutes out on the first two controls. I generally tell myself to be cautious to #1, but maybe I'm being overly cautious... or this time, just was a bit low and got caught in lots of thick stuff.

A fun run around, perhaps slightly on the easy side just for what choice of feature the control was put on, but the route choices were good. Probably the last time before the optical depth of the woods significantly increases...

C • Smudge 2

Orienteering 28:53 [3] 2.54 mi (11:22 / mi) +77m 10:24 / mi

Tired, but I have 12k to run at 10mila, so after 2 Fig Newtons hopped back out and around Orange. Only two legs felt very similar to Red.

Saturday Apr 26, 2014 #

7 AM

Running 39:25 [2] 5.03 mi (7:50 / mi) +41m 7:39 / mi

Long run, 3 x Ottawa Park. Nice crisp morning, did a ankle plyos session in the middle. With about 1.5 miles to go, ran into a Kenyan guy, Richard who is running and hoping to win the Glass City Marathon tomorrow. Professional runner, will stay in the US until June, then back to Kenya.

Drills 9:43 [1] 0.45 mi (21:36 / mi) +39m 17:01 / mi

Ankle plyos!! Hopscotch, mogul jumps, twist jumps, squat jumps, one leg hops and skate jumps. 2 sets.

Running 40:29 [2] 5.04 mi (8:02 / mi) +90m 7:37 / mi

Friday Apr 25, 2014 #

5 PM

Running 7:30 [2] 1.0 mi (7:30 / mi)

Strength 9:00 [1]

5 x 15 at 65 lbs. Ok, well, not yet collapsing under the weight, but I could kinda feel this, like different muscles were trying to get out of doing the squat by the end of each set. So will go up by 5lbs per session from here on out I think...

Thursday Apr 24, 2014 #

5 PM

Running 54:13 6.86 mi (7:54 / mi) +63m 7:41 / mi

And that's a wrap! Lectured on theories of multiverses and then reviewed the term. Actually substituted in for the grad course on galaxies in the morning too, which was fun, hopefully got the level kinda right.

Then a run afterwards, first mile with Tom, then taking off at a quicker pace.

Wednesday Apr 23, 2014 #

8 AM

Running 43:13 [1] 4.4 mi (9:49 / mi) +26m 9:39 / mi

Wildwood morning run with Tom. Followed by bagels!

Tuesday Apr 22, 2014 #

7 AM

Running 18:29 [1] 2.14 mi (8:39 / mi) +16m 8:27 / mi

Drills 9:20 [1] 0.63 mi (14:44 / mi)

Running 4:46 [1] 0.56 mi (8:30 / mi)

Running 36:17 5.04 mi (7:12 / mi) +62m 6:56 / mi

Map-reading track workout. A perfect one to start on anyways, because Kevin wanted to run his half-marathon pace for today's workout before the Glass City Half this weekend. So I tagged along and tried to map read one of the classic champs courses from Birkhead two years ago and then also one of Jerksfjellet, a spectator race from WOC Trondheim.

Good to get the map reading practice while pushing the pace!

2 x 1600, 1 x 800, 2 x 400 at ~ 6 min/mile pace

5 PM

Strength 9:00 [1]

Squats at 55lbs. Getting a bit harder, but still not really hard.

C • With a barbell? 3

Monday Apr 21, 2014 #

5 PM

Cycling 32:43 [1] 9.97 mi (3:17 / mi) +12m 3:16 / mi

Woo! First real bike ride of the season! Just a little jaunt out on the bike path out and back. Wonderful weather, smooth pavement, and a bunch of other people - bikes, rollerblades and on foot.

Had on cheery older guy draft me from Holland-Sylvania to the end, he suggested I ride with the Toledo Area Bikers, which I'm sure would be fun, but plate = too full already!

Strength 12:01 [1] 0.04 mi (5:02:10 / mi) +1m 4:40:16 / mi

10 min abs, 2 min back

Strength 3:38 [1] 0.0 mi

Hammies!

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