Training Log Archive: FrankTheTankIn the 28 days ending Feb 28, 2007:
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Tuesday Feb 27, 2007 #
Road Running warm up/down 30:00 [3] 4.0 mi (7:30 / mi)
15:00- Warmup for interval workout, 4 x 100m strides
5:00- Easy recovery run between interval sets
10:00- Cooldown, 2 x 100m striders.
Very cold and breezy tonight. I lucked out with not too much rain, but it was cold... 2 sets of (600m at mile pace x 200m easy x 200m finish kick) Intervals logged seperately...
5:00- Easy recovery run between interval sets
10:00- Cooldown, 2 x 100m striders.
Very cold and breezy tonight. I lucked out with not too much rain, but it was cold... 2 sets of (600m at mile pace x 200m easy x 200m finish kick) Intervals logged seperately...
Road Running intervals 1:57 [5] 0.6 km (3:15 / km)
1st 600m of the 600x200x200 workout.
Road Running intervals 1:06 [3] 0.2 km (5:30 / km)
1st Set- Easy 200m
Road Running intervals 33 [5] 0.2 km (2:45 / km)
1st Set- Finish kick 200m
Road Running intervals 1:56 [5] 0.6 km (3:13 / km)
2nd Set- 600m, would have liked to run these at about 5min mile pace, but was a little off that today.
Road Running intervals 1:05 [3] 0.2 km (5:25 / km)
2nd Set- Easy 200m
Road Running intervals 34 [5] 0.2 km (2:50 / km)
2nd Set- Finish Kick 200m. It was nice to get on the track again.
Monday Feb 26, 2007 #
Road Running 35:17 [3] 5.0 mi (7:03 / mi)
Easy run around base tonight. Did a lap and a half, one time up radio hill. Had a little bit of hail fall on me near the end of the run.
Sunday Feb 25, 2007 #
Road Running 52:08 [3] 7.0 mi (7:27 / mi)
Easy run up to Carkeek and back. It was raining pretty hard, but it was nice out. Felt pretty slow today, but it was good to get out. I need to get my weekend long run up over 12mi or so...
Saturday Feb 24, 2007 #
Road Running 32:48 [4] 4.6 mi (7:08 / mi)
ahr:166 max:179
Moderate tempo tonight down to Golden Gardens and up the hill. Felt like I was going faster than the time reflected. I felt pretty tired going up the hill, but the rest of the run was at a pretty good clip.
Friday Feb 23, 2007 #
Road Running 44:54 [3] 6.43 mi (6:59 / mi)
ahr:160 max:176
Easy run around base today after work. It's been a little chilly the last few days. Wind was a bitstrong off the water today as well. Felt a little soreness from yesterday's workout, but not too bad. Good recovery run.
Thursday Feb 22, 2007 #
Road Running intervals 45:00 [4] 6.0 mi (7:30 / mi)
Easy 10:00 warmup, plus a few strides.
4 x 2:00 hills up Radio hill w/ jog-back recovery
Moderate 15:00 cooldown.
Felt pretty out of shape today, but the goal is to up this workout by one interval each week (maybe two) for the next couple of weeks until I get back in shape. St. Paddy's is coming up in a couple of weeks and it's already too late for me for that race, but I'll try and peak this spring for Bloomsday and Big Muddy after that...
4 x 2:00 hills up Radio hill w/ jog-back recovery
Moderate 15:00 cooldown.
Felt pretty out of shape today, but the goal is to up this workout by one interval each week (maybe two) for the next couple of weeks until I get back in shape. St. Paddy's is coming up in a couple of weeks and it's already too late for me for that race, but I'll try and peak this spring for Bloomsday and Big Muddy after that...
Monday Feb 19, 2007 #
Road Running 52:09 [4] 8.0 mi (6:31 / mi)
Ran Discovery Park loop. Felt pretty good today, a little slow on the uphills. The weather was kind of nasty: wind and rain, but it was nice to get out on Prez Day.
Sunday Feb 18, 2007 #
Snow Skiing 5:30:00 [2]
Hit up about 6" of new at Crystal today. Sun exposed slopes were pretty icy under the new snow, but the north facing slopes weren't too bad. It would have been miserable without the new snow, since there was blue ice underneath everything, but it was a great day. No crowds and lots of runs. I forgot to wear my forerunner, so I didn't get a vertical total on the day.
Saturday Feb 17, 2007 #
Orienteering race 51:00 [4] 5.78 km (8:49 / km)
WIOL Champs at Pt. Defiance. Glen set a very nice course, actually several courses, so big props to him. I had a pretty good day. Started out a bit slow, bush-whacked to #1, which might have been a little slow. Had a little trouble with number 3. Should have took the beach from 4-5, and that was probably my largest mistake. Might have lost 4min or so on that leg. The rest went pretty well. It was a beautiful sunny day, so couldn't ask for better weather.
Tuesday Feb 13, 2007 #
Road Running 24:38 [3] 3.6 mi (6:51 / mi)
Easy quick run around base tonight. Felt pretty good.
Saturday Feb 10, 2007 #
Road Running 43:14 [3] 6.3 mi (6:52 / mi)
Easy run from home today. Felt a little slow at the begining, but once I got going it was pretty good.
Tuesday Feb 6, 2007 #
Road Running 46:19 [3] 6.5 mi (7:08 / mi)
Ran double lap around base tonight. Only one time up radio hill. My first lap I took the trail by the lagoon and found several large trees down over the trail. I weaseled my way through, but it will take some major trail maint to get it back to running conditions. I will probably form a work party this spring. Felt pretty good running tonight despite not running for a while.
Sunday Feb 4, 2007 #
Rock Climbing (bouldering) 2:00:00 [2]
Climbed pretty good today. They set several new routes in the gym and I climbed several V-1s and a couple V-2s.
Saturday Feb 3, 2007 #
Orienteering race 59:48 [5] 6.57 km (9:06 / km) +492ft 8:10 / km
Didn't have a real good day today. I've been fighting a sickness bug for about one week now, so it's getting a little old. I had an ok run except for control 4, where I lost about 10min. There were some unmapped buildings that were confusing me and I just wasted a lot of time looking in the same area. Stupid mistake, but sometimes I'm stubborn and don't realize if it's not there it's someplace else. I liked the course. Very nice terrain.