Training Log Archive: AnnaIn the 7 days ending Mar 31, 2013:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||
|
|
|
|
|
|
| ||||||||||||||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||||||||||
Sunday Mar 31, 2013 #
Event: CSU Urban adventure run!
orienteering 1:34:37 [3] *** 10.29 mi (9:12 / mi) +83m 8:58 / mi
spiked:12/14c
Fun! This was a nice way to get a long run in:) Legs were sore but not fatigued, which is ok as long as it doesn't last. I accidentally went over my mileage this week, so if I feel like I need an extra down week at any point before Team Trials, I'll be sure to take one.
It was also a super fun way to see the city! Easter Sunday meant there was minimal traffic:)
It was also a super fun way to see the city! Easter Sunday meant there was minimal traffic:)
core/legs 5:45 [1]
Convinced Izzy and Dan to do core with me! Lots of abs and back, since I was avoiding legs.
Armchair: simplification 25 [0]
to and from Boston Common
Armchair: elevation map 25 [0]
Note
Woohoo, met all my monthly goals!
I followed all but 2 parts of my weekly plan, cutting out one woods session and one hill workout because of fatigue.
Next week:
Goals:
Sleep a lot.
Let my legs recover.
Survive the red long with <3 min error.
Schedule:
Mon: rest
Tues: first track workout!!!
Wed: eeeeasy control pick at Hammond Pond before work. PM: leave for Pittsburgh
Thurs: arrive Pittsburgh, pre-meet if possible. (if not, this can be my extra down week.)
Fri: Sprint, with decent warmup & cooldown. (45-60 min total for the day)
Sat: first Red Long since May 2011!!!!!!!!!! 9.9k and 545 m of climb. Start off at long run pace and progress if I feel good. Walk steep hills and read ahead.
Sun: Middle
I followed all but 2 parts of my weekly plan, cutting out one woods session and one hill workout because of fatigue.
Next week:
Goals:
Sleep a lot.
Let my legs recover.
Survive the red long with <3 min error.
Schedule:
Mon: rest
Tues: first track workout!!!
Wed: eeeeasy control pick at Hammond Pond before work. PM: leave for Pittsburgh
Thurs: arrive Pittsburgh, pre-meet if possible. (if not, this can be my extra down week.)
Fri: Sprint, with decent warmup & cooldown. (45-60 min total for the day)
Sat: first Red Long since May 2011!!!!!!!!!! 9.9k and 545 m of climb. Start off at long run pace and progress if I feel good. Walk steep hills and read ahead.
Sun: Middle
Saturday Mar 30, 2013 #
Running (mostly trails/soft surfaces) warm up/down 12:10 [3] 1.15 mi (10:35 / mi)
orienteering 1:08:33 [2] *** 5.89 km (11:38 / km)
ahr:147 spiked:57/60c
Couldn't go to Harold Parker because I had work in the morning. (Painted drop cloths for our popup shop Marathon Weekend!)
Did a control-picking course at Hammond Pond instead, with 60 control descriptions! Goal #1 was to read each description coming into the control and go to the correct side of the feature. Goal #2 was to plan my exit so I didn't have to stop. Goal #3 was to have a picture of the leg in my head as I was running. This is something Alexei had me working on earlier in the season, and I've definitely gotten better after working more on armchair. Accomplished first 2 goals on all legs and made progress on third.
I did have to relocate once on a longer leg after running up a hillside and attacking a patch of bare rock. Did a good job picking a large feature to relocate off of and doing it quickly. (Sometimes I don't like to admit to myself that I need to relocate.)
Did a control-picking course at Hammond Pond instead, with 60 control descriptions! Goal #1 was to read each description coming into the control and go to the correct side of the feature. Goal #2 was to plan my exit so I didn't have to stop. Goal #3 was to have a picture of the leg in my head as I was running. This is something Alexei had me working on earlier in the season, and I've definitely gotten better after working more on armchair. Accomplished first 2 goals on all legs and made progress on third.
I did have to relocate once on a longer leg after running up a hillside and attacking a patch of bare rock. Did a good job picking a large feature to relocate off of and doing it quickly. (Sometimes I don't like to admit to myself that I need to relocate.)
running drills warm up/down 9:52 [2] 0.3 mi (32:53 / mi)
the usual, plus fast legs.
core/legs 10:54 [1]
after errands
Armchair: control circle 19 [0]
Armchair: simplification 27 [0]
To and from painting
Friday Mar 29, 2013 #
Running (mostly trails/soft surfaces) 29:17 [4] 4.0 mi (7:19 / mi)
ahr:174
Four mile repeats around the reservoir, progressive. The format was based on CV workouts from college, and the pace was based on effort. Haven't gone this pace in awhile, and there was that weird I-forget-how-to-run-fast feeling in my legs. I felt pretty relaxed, though, which was the goal. I think I'm still recovering from the weekend!
mile split/HR
(rest/HR)
7:35/172
(1:55/162)
7:22/173
(1:50/165)
7:11/175
(1:50/168)
7:09/174
Note: The rest should actually be 1:30 instead of 1:50 when I do this workout in the future. Woops.
mile split/HR
(rest/HR)
7:35/172
(1:55/162)
7:22/173
(1:50/165)
7:11/175
(1:50/168)
7:09/174
Note: The rest should actually be 1:30 instead of 1:50 when I do this workout in the future. Woops.
Running (mostly hard surfaces) warm up/down (and rest) 39:35 [3] 3.95 mi (10:01 / mi) +77m 9:27 / mi
ahr:152
running drills warm up/down 6:00 [3]
Armchair: simplification 22 [0]
Billygoat map. Hard.
Armchair: control circle 14 [0]
Thursday Mar 28, 2013 #
Running (mostly hard surfaces) 47:27 [3] 4.71 mi (10:04 / mi) +77m 9:35 / mi
ahr:143
Considered going in the woods tonight, but my legs were pretty tired. Instead, I ran around the reservoir and back. I really liked having the day and a half of recovery time (Wed morning-Thurs evening). Maybe this is something I can plan after future workouts as well.
Also: Alex showed me how to wear my heart rate monitor so it doesn't dig into my sternum, and I think it worked! I can't tell for sure since I lost my ANT stick, but I at least got a plausible average heart rate:)
Also: Alex showed me how to wear my heart rate monitor so it doesn't dig into my sternum, and I think it worked! I can't tell for sure since I lost my ANT stick, but I at least got a plausible average heart rate:)
core/legs 11:06 [1]
Alex says crunches are just as good as situps, so I did crunches tonight instead. And plenty of back and hamstrings.
Note
Just registered for the Billygoat aaaaand West Point aaaaaand Team Trials. Excited!!
Wednesday Mar 27, 2013 #
Running (terrain) 28:19 [4] 4.5 km (6:18 / km) +75m 5:49 / km
Terrain intervals with Alex! This was really good for me, since I haven't really done any hard running in terrain. Good to have someone else to push me! It was also good because of the map memory exercise. Alex prepared a course on a Moreau map and then also a blank map with control circles in the right place for drawing during the rest. I learned that hilltops at Moreau are better running than swamps, which was not my first guess.
Legs were reeeeeeally tired up the first hill. It was hard not to walk. (I wish Anne could have been there for the hills!) I tried to read my map up the hills so I could run on the flats/downhills.
Loops were about .9k each.
5:38
5:26
5:25
5:34 (stick in eye, so took about a 2-minute break to get it out.)
6:16 (got lost, figured out how to get back.)
Legs were reeeeeeally tired up the first hill. It was hard not to walk. (I wish Anne could have been there for the hills!) I tried to read my map up the hills so I could run on the flats/downhills.
Loops were about .9k each.
5:38
5:26
5:25
5:34 (stick in eye, so took about a 2-minute break to get it out.)
6:16 (got lost, figured out how to get back.)
Running (mostly trails/soft surfaces) warm up/down 22:04 [3] 1.83 mi (12:04 / mi)
running drills 5:01 [2] 0.2 mi (25:00 / mi)
waking up
Armchair: simplification 7 [0]
Tuesday Mar 26, 2013 #
Armchair: simplification 9 [0]
orienteering 23:41 [3] *** 3.67 km (6:27 / km)
spiked:18/21c
Sprint at Tufts designed by Brendan. Afterwards was yummy food:)
I did well at the beginning, but Dan pulled away when I made a bad route choice on the long leg.
I did well at the beginning, but Dan pulled away when I made a bad route choice on the long leg.
Running (mostly hard surfaces) warm up/down (Street-O!) 17:04 [3] 2.92 mi (5:51 / mi)
7 AM
core/legs 12:48 [3]
Kickboxing!!! Woke up early and decided this would be a fun thing to do before work.
Did a few armchair controls, during set breaks. I think is was only 2 or 3 total.
Did a few armchair controls, during set breaks. I think is was only 2 or 3 total.
Monday Mar 25, 2013 #
Armchair: control circle 16 [0]
Alex lent me an old Billygoat map:)
Note
Plan for the week:
Aiming for my first week at 35 miles in over a year!!!
Tues: Street-O/sprints (easy run)
Wed: terrain threshold run w/ Alex, using map (primary workout). Hopefully have time to do some strength as well.
Thurs: control-picking at Hammond Pond before work (easy run).
Fri: mile repeats around the reservoir (CV pace?), followed by hills (secondary workout). Use map during rest. Drills and strength after. My hamstrings need work!
Sat: easy run, Hammond Pond
Sun: Urban Adventure Run!!!! (long run)
Aiming for my first week at 35 miles in over a year!!!
Tues: Street-O/sprints (easy run)
Wed: terrain threshold run w/ Alex, using map (primary workout). Hopefully have time to do some strength as well.
Thurs: control-picking at Hammond Pond before work (easy run).
Fri: mile repeats around the reservoir (CV pace?), followed by hills (secondary workout). Use map during rest. Drills and strength after. My hamstrings need work!
Sat: easy run, Hammond Pond
Sun: Urban Adventure Run!!!! (long run)