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Training Log Archive: kwilliams

In the 31 days ending Aug 31, 2009:

activity # timemileskm+m
  running15 11:25:12 6.21 10.0
  biking14 7:02:00
  orienteering3 2:15:21 2.8 4.5
  aerobic3 2:07:28
  cardio3 2:07:00
  stairclimb3 1:35:00
  core-strength4 1:28:00
  weight training4 1:13:00
  Total29 29:13:01 9.01 14.5
averages - rhr:70

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Monday Aug 31, 2009 #

core-strength 38:00 [2]
shoes: barefoot/socks

Morning pilates.

biking 30:00 [3]

Sunday Aug 30, 2009 #

running 48:00 [3]
shoes: Saucony Orange

Morning run with Jase in Delsjon on some of the smaller windy trails. Perfect day for running, and chance to test out my new wind jacket :-)

Note

Disc-golf again. No need to orienteer this time as we knew the bana. Did not play so well, but some good holes. Tired now...

Saturday Aug 29, 2009 #

cardio 35:00 [3]
shoes: Asics travel

weight training 29:00 [3]
shoes: Asics travel

Friday Aug 28, 2009 #

biking 30:00 [3]

Thursday Aug 27, 2009 #

biking 30:00 [3]

running warm up/down 23:42 [3]
shoes: Saucony Orange

running hills 21:48 [5]
shoes: Saucony Orange

The local hill interval loop near home, with Jase. 7 sets. I could feel tuesday's workout in my legs already in the beginning, and definitely in the end!

Wednesday Aug 26, 2009 #

aerobic 22:00 [1]
shoes: barefoot/socks

Morning yoga to get the kinks out from yesterday.

biking 30:00 [3]

Tuesday Aug 25, 2009 #

biking 50:00 [3]
shoes: Saucony Orange

running warm up/down 22:15 [3]
shoes: IceBug Normal

running intervals 36:03 [5]
shoes: IceBug Normal

Intervals with Annica, Maria, and Tina (for the long ones). First set were 5x3mins with 1.30 mins rest. Rolling hill loop. One of our rests (the first one) was a little bit longer because of the need for a bathroom break. Second set of intervals were 5x1min with 45s rest and 15 sec warm-up to the interval.

The longer intervals were pretty tough. I was feeling really tired, but I was quite consistent I think, and managed to get a little closer in the last interval. The shorter intervals were fine, but they were also quite flat - so I managed to keep up (except the first one) on the 1 min intervals.

Annica mentioned she thought I was getting stronger. Hope so!

Monday Aug 24, 2009 #

stairclimb 35:00 [3]
shoes: Asics travel

weight training 8:38 [3]
shoes: Asics travel

Just Quads and Hamstrings

biking 30:00 [3]
shoes: Asics travel

Sunday Aug 23, 2009 #

running 49:27 [3] 10.0 km (4:57 / km)
shoes: Saucony Orange

To Lerskil and back with Jase. Morning run.

Saturday Aug 22, 2009 #

running 45:04 [3]
shoes: Saucony Orange

Run with Jase. Got a lift back in the boat :-)

Friday Aug 21, 2009 #

biking 30:00 [3]

Thursday Aug 20, 2009 #

orienteering 46:27 [4] 4.5 km (10:19 / km)
shoes: IceBug Normal

For the next few Thursday, we will have technique training at the club, so my hill loop workout will be moved to some other slot. The first training was today at Sisjön, and it was a mental struggle for me. Terrain was quite difficult to get through (everyone was saying as much), but my head was having problems adjusting to seeing things on the map as well. It got better through the course, but by then I was so frustrated.
On the first point, I simply did not see the trail route around, and (angrily) puttered my way through a swamp. I had a clear idea to the second control, which was almost executed cleanly. When I got to the control, I was supposed to be looking for a boulder. I was standing on (what I would call) a small rock face saying that this was where I was supposed to be - and I was right, but I did not see the flag until Maria caught me up. Grumble. 3rd route was not well executed, and furthermore, I had to face some of my Swedish gungily swamp fobias (escalated from the previous frustrations). But I guess by then I got all my grumpiness out and the next controls were executed well and I started to just listen to myself. Even had a relatively comparable split for one of the controls.
So after some deep breaths, I am looking forward to next week's technique training. Main lesson of the day was to trust myself more.

running warm up/down 10:00 [3]
shoes: IceBug Normal

After training we went for a quick dip in Sisjön. A tad chilly getting in but then really nice.

Wednesday Aug 19, 2009 #

cardio 32:00 [3]
shoes: Sauc w/g

weight training 12:52 [3]
shoes: Sauc w/g

Tuesday Aug 18, 2009 #

running 42:18 [3]
shoes: IceBug Normal

Running to and from the interval training area, and then also run home afterwards. Tired on that last hill up to the house...

orienteering intervals 28:54 [5]
shoes: IceBug Normal

Butterfly intervals. One starting location, 6 butterfly loops, each with 2 controls. Paired up with a training partner - one person runs right, one person runs left. Each loop approx. 500 meters; taking between 3 and 4 mins, with about 1 min rest in between. Tricky, especially since the main trails were removed from the map, so that threw me off a little. 3 of the 6 were okay, the other 3 loops were crap, especially the last one where I twigged my ankle (still a little sore - time for frozen peas). Mainly I was having problems getting into the map - in part because of the stress of running head to head, and that essentially we always started running downhill. I think this also points to one thing that Peter was discussing in response to Clem's log - I am just that much slower just running through the woods than my club mates. I am reasonably close (when in shape) on trails or on the golf course (in the winter), but I recognizably slower in the woods. I was trying to be very conscious of it last week when we were running the hill loop in interval styles. Uphill I was doing okay, but downhill and through the thicker vegetation, I did not seem to run as smoothly. Finding my footing was a big problem. I tried a couple times to follow directly in the footsteps - sometimes it about sniffing out the deer trails and also knowing how the ground undergrowth will feel to run on. Anyway, the interval orienteering butterfly loop training was great - I will definitely be doing that one again. I will try to scan in the map tomorrow at work and post.

Monday Aug 17, 2009 #

stairclimb 25:00 [3]
shoes: Asics travel

C • Hi Karen!! 5

weight training 22:30 [3]
shoes: Asics travel

Sunday Aug 16, 2009 #

aerobic 50:00 [2]
shoes: barefoot/socks

orienteering 1:00:00 [1]
shoes: Sauc w/g

Frisbee Golf Orienteering - little map to get you from tee to tee in the woods. Interesting bana's because of all the trees and the terrain. One birdie!

Saturday Aug 15, 2009 #

running 52:37 [3]
shoes: Saucony Orange

Rainy run in Skatås with Jase. Nice rolling hills. Felt pretty good, except for tummy after half-way.

Thursday Aug 13, 2009 #

biking 30:00 [3]

running 24:32 [3]
shoes: IceBug Normal

Warm and cool down to our local park for the thursday hill workout :-)

running hills 18:30 [4]
max:186 shoes: IceBug Normal

6 loops of our hill route. Circling back a little to pick up Jase (I am faster downhill right now), but quicker than last week. Next week, 7.

Wednesday Aug 12, 2009 #

biking 35:00 [3]

core-strength 20:00 [3]
shoes: barefoot/socks

Tuesday Aug 11, 2009 #

biking 50:00 [3]
shoes: Sauc w/g

running intervals 46:43 [5]
shoes: IceBug Normal

Club training - Micka's backa bana - interval style with map. 3 mins on, 1 min vila, through the woods up and down the hills. 11 plus one extra hill with Maria, Annica and Åsa. I was happy to be hanging on - they were great to cheer me on :-) Even through the nettles .... my legs are still tingly!

running warm up/down 20:10 [3]
shoes: IceBug Normal

Monday Aug 10, 2009 #

biking 30:00 [3]

core-strength 15:00 [3]

Sunday Aug 9, 2009 #

running 26:06 [3]
shoes: Gym Shoes

Tempo run with Jase at GK

core-strength 15:00 [3]
shoes: barefoot/socks

Friday Aug 7, 2009 #

stairclimb 35:00 [4]
shoes: Saucony Orange

biking warm up/down 14:00 [3]
shoes: Saucony Orange

Thursday Aug 6, 2009 #

running warm up/down 22:00 [3]
shoes: Sauc w/g

running hills 23:32 [4]
max:185 rhr:70 shoes: Sauc w/g

Created a new hill interval woods loop near home. Mix of field and woods and trail (including steps on the down slop) to train not just running uphill, but running downhill as well. Approx. 3:30 per loop. I did 6. Jason did first 4 with me, I had to double back a little so we could start together, thus the added time. In mid-day, so warm, but not too humid. Ambition is to do this once a week, maybe reversing the loop now and then. Should work up to 10 repeats.
C • Sounds good! Though if I d... 1

Wednesday Aug 5, 2009 #

cardio 1:00:00 [3]
shoes: Saucony Orange

biking warm up/down 8:00 [2]
shoes: Saucony Orange

Tuesday Aug 4, 2009 #

biking warm up/down 25:00 [3]
shoes: Sauc w/g

Biking to and from training.

running warm up/down 29:00 [3]
shoes: Sauc w/g

running intervals 26:30 [4]
shoes: Sauc w/g

Woods intervals - 2 mins with 1 min vila (approx.)

Monday Aug 3, 2009 #

aerobic 55:28 [2]
shoes: barefoot/socks

Sunday Aug 2, 2009 #

running 31:24 [3]
shoes: Sauc w/g

running warm up/down 20:00 [1]
shoes: Sauc w/g

Saturday Aug 1, 2009 #

running tempo 25:31 [4]
shoes: Sauc w/g

running warm up/down 20:00 [1]
shoes: Sauc w/g

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