Training Log Archive: wilsmithIn the 7 days ending Oct 6, 2014:
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Sunday Oct 5, 2014 #
4 PM
Mountain biking 31:00 [3] 12.0 km (23.2 kph) +150m
MTB in CIL. Modified loop to skip the beach sand, did an extra descent of bare rock instead. It was enough fun with rain squalls and hail; adding in wet sandy beach seemed to be over the top. Hail really stings though.
Running 11:47 [4] 2.9 km (4:04 / km) +60m 3:41 / km
ahr:150 max:159
And the run to make it a brick. Legs tired and even a little sore from yesterday. But managed to keep up a decent pace throughout, so that was gratifying. Baby steps.
Saturday Oct 4, 2014 #
1 PM
Running 42:25 10.0 km (4:15 / km) +110m 4:01 / km
ahr:159 max:179
Tempo run at a pretty decent clip (for me these days anyway). Alternated 1000m sections between 4:00 and 4:30 per km. Felt ok at that pace, but also felt that I didn't have much extra speed in the tank either.
I certainly won't be running any faster than that next weekend anyway. After a season of triathlon racing, I feel like my general fitness has improved, but my running speed has not improved all that much. Endurance is good though. But, I haven't picked up a compass or orienteering map since West Point, so there's quite a bit of rust on the brain. Will be interesting to see where the chips fall...
I certainly won't be running any faster than that next weekend anyway. After a season of triathlon racing, I feel like my general fitness has improved, but my running speed has not improved all that much. Endurance is good though. But, I haven't picked up a compass or orienteering map since West Point, so there's quite a bit of rust on the brain. Will be interesting to see where the chips fall...
C • O 3
Friday Oct 3, 2014 #
Event: 2014 US Nationals
11 AM
Swimming 50:00 [3] 2.0 km (25:00 / km)
Swimming in Bracebridge. Man, am I ever slow without a wetsuit on. I'm slow enough even with a wetsuit on. Take it away, let my legs sink, and I may as well be dragging a parachute behind me.
Anyway, I was able to do the 10 x 200m as planned, and it was no slower than in the spring (I kept on doing it on a 5-minute cycle). But it's sure not pretty. Will need to get some more non-wetsuit swims in before Maui, for sure.
Anyway, I was able to do the 10 x 200m as planned, and it was no slower than in the spring (I kept on doing it on a 5-minute cycle). But it's sure not pretty. Will need to get some more non-wetsuit swims in before Maui, for sure.
Thursday Oct 2, 2014 #
1 PM
Mountain biking 1:08:00 [2] 15.0 km (13.2 kph) +180m
Easy MTB with Tim, Heather, and Victoria through the CIL land plus the area across Nobel Road. Decent day, still a few wet spots though. But no FDFs or mosquitoes, which makes it far more tolerable at this time of year compared to spring/summer
5 PM
Swimming 13:00 [3] 0.75 km (17:20 / km)
Brrrrrrrrrr. That might be the last open water swim in GBay of the season. We had been promised +22C and sun the last two days, but it never materialized. Water temp seemed chilly, not insanely so, but with overcast and breezy conditions, it was no fun. Cut the planned session in half. It would be great if super warm weather came again, but I'm not holding my breath. Guess we will have to hit a pool soon too - need some practice swimming without a wetsuit on, and that ain't going to happen in the Bay now...
Wednesday Oct 1, 2014 #
1 PM
Running 1:15:00 11.0 km (6:49 / km) +500m 5:33 / km
ahr:144 max:173
Hill intervals on Tower Hill plus the tower. It's about 1.2k per loop with 60-70m climb. Takes between 6-7 minutes for entire loop. Down small path, up pavement since that's the way Ian does them. I usually do up and down small path. Whatever.
Tired, likely due to hills on consecutive days. But, nice to get out. It doesn't help my speed much, but hopefully will help leg power in order to cope with the big climbs in Maui (both run and bike).
Tired, likely due to hills on consecutive days. But, nice to get out. It doesn't help my speed much, but hopefully will help leg power in order to cope with the big climbs in Maui (both run and bike).
Tuesday Sep 30, 2014 #
9 AM
Running 1:06:00 10.0 km (6:36 / km) +200m 6:00 / km
ahr:145 max:173
Run in CIL area with Katta, including 8x hill repeats (bare rock at Nobel Beach, from sand to summit). And checking out opportunities to build a surreptitious link for the MTB to get from our house to CIL area without pavement...