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Training Log Archive: acjospe

In the 7 days ending May 20, 2012:

activity # timemileskm+m
  Orienteering5 5:23:17 22.1(14:38) 35.57(9:05) 86671c
  Running5 3:49:28 23.2(9:54) 37.33(6:09) 1023
  Core Strength3 1:20:00
  Cycling2 48:19 8.92(5:25) 14.36(3:22) 96
  Yoga/Stretching/PT3 25:00
  rollerskiing1 25:00
  Spenst1 5:33 0.38(14:36) 0.61(9:04)
  Total11 12:16:37 54.6 87.87 198571c
  [1-5]11 11:10:19

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MoTuWeThFrSaSu

Sunday May 20, 2012 #

Event: NEOC: Breakheart Reservation - US Team Fundraiser
 
8 AM

Orienteering 1:51:18 13.06 km (8:31 / km) +328m 7:34 / km
ahr:143 max:171 20c shoes: Innov8

Setting out controls with my superstar team, Ali and Meg! We got all the flags out before the first start, a big goal of mine... Big thanks to Jim P and Pete L, who were there all day, as well as John, who did mega work with the registration, and all my control picker-uppers - Ali, Meg, Brendan, Ian, Ed, and Pete F! Many hands make much lighter work!

Yoga/Stretching/PT (Stretching) 10:00 [0]

12 PM

Orienteering race (NEOC Breakheart) 50:06 *** 5.69 km (8:49 / km) +165m 7:42 / km
ahr:163 max:178 13c shoes: Innov8

Decided to run the green course, which was actually much more interesting than the red - probably should have noticed how much trail running there was on red when I was setting it. Oops. Not a bad course, if I may say so myself, although it was a bitch wading through the deep blueberries up the hill from 2 - 3. Despite setting the courses and having been to most of the control locations at least once, I managed to blow the one on the little dot knoll among the other dot knoll - tricky area, and a wandering mind. Legs were definitely pooped by the end, but limited brokenness.
2 PM

Orienteering 38:04 [1] 3.54 km (10:44 / km) +93m 9:30 / km
ahr:135 max:159 14c shoes: Innov8

Oof, it was actually work to get moving again after having sat still for so long, but once up and running I was alright. Thanks to everyone who came to the meet, you made the team a bunch of money!
C • Team Fundraiser 3

Green - Splits

Saturday May 19, 2012 #

Event: 3000m Time Trial
 
10 AM

Running warm up/down 10:29 1.29 mi (8:08 / mi) +1m 8:06 / mi
ahr:148 max:165 shoes: Innov8

Ali and I biked down to Danehy park, and were met with some rather vicious soccer moms who wouldn't yield lane 1. Thankfully, the soccer game soon ended, and they left. Achilles was pretty sore this morning, but it faded by the end of the warmup.

Spenst 5:33 0.38 mi (14:36 / mi)
ahr:166 max:176 shoes: Innov8

Ali-drills!

Running warm up/down 3:58 0.44 mi (9:01 / mi) +4m 8:46 / mi
ahr:158 max:182 shoes: Innov8

Two strides, not much warmup but we wanted to get the test started before the second soccer game got started, we needed to claim lane 1 for us!

Running race 11:39 3.0 km (3:53 / km) +1m 3:53 / km vdot: 49.5
ahr:182 max:187

New PR in the 3k! By four seconds, woo. I started the first 200 maybe two seconds too fast, and paid for it quickly - legs started out a little heavy, and got bad, fast. No lightness and quickness today, I had to fight for every stride, it felt like, and the laps kept getting slower. But good to know that I am faster than last year despite training through this time trial.

There are many pros to having a training partner who is SO MUCH faster, but there are also cons - when Ali lapped me, she was just moving with so much more power, and so much faster and more smoothly, that it was disheartening. Takes away from the excitement of a PR to run against someone in a completely different league, even though it shouldn't matter. She is so impressive!

splits, roughly -
39, 93, 94, 95, 97, 97, 96, 88
C • Congrats! 7

Running warm up/down 10:21 1.05 mi (9:50 / mi) +9m 9:35 / mi
ahr:155 max:169 shoes: Innov8

Cycling 10:51 1.97 mi (5:30 / mi) +20m 5:20 / mi
ahr:139 max:158

I noticed my HR was still pretty high as we biked over to Brendan's, so started the HRM. Since L1 time is still L1 time. Then I had a most delicious lunch - waffles and strawberry shortcake!
1 PM

Cycling 37:28 6.95 mi (5:23 / mi) +76m 5:13 / mi
ahr:119 max:174

Turns out biking with a george foreman grill on your back is actually a lot of work.

Friday May 18, 2012 #

Running warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
shoes: Pink shiny!

Achilles is a little unhappy today, otherwise body good.

Core Strength 44:00 [2]

CSU practice, circuits! Pretty tough today, and then we had to start over 8min abs when one kid kept putting his feet down.

Thursday May 17, 2012 #

1 PM

Core Strength 11:00 [1]

4 PM

Running long 1:04:06 7.78 mi (8:14 / mi) +65m 8:02 / mi
ahr:157 max:174 shoes: Pink shiny! (v2)

To Fresh Pond, the less-direct way.

Orienteering 27:09 2.76 mi (9:50 / mi) +23m 9:35 / mi
ahr:196 max:228 shoes: Pink shiny! (v2)

Fresh Pond park-o, courtesy of Lori. We did a mass start, 3-map motala, and it was pretty fun. I was running with Bill for a bit, and then all of a sudden, on my second map, I got the fluttery heart feeling. Looked at the watch and it was showing 230 bpm, the usual. I didn't feel like stopping, though, so I tried something I've never done before - I kept going. I had to drastically slow down, and the valsalvus maneuver definitely wasn't working, but I was able to keep going, which has never before happened in my life. Very strange. Anyway, lost Bill thanks to that.

I convinced my friend Maddy to come out and try the park-o, I think she had a good time! Hopefully she'll be back...
C • Heart flutter 8

Orienteering 21:42 [1] 1.45 mi (14:58 / mi) +23m 14:16 / mi
ahr:146 max:164 shoes: Pink shiny! (v2)

Back out to shadow Maddy for a loop, and then picking up a couple controls, before heading home to wash off the poison ivy!

Wednesday May 16, 2012 #

3 PM

Running 2:22 0.32 km (7:25 / km) +2m 7:12 / km
ahr:121 max:140 shoes: disintegrators

Orienteering 1:14:58 6.5 km (11:32 / km) +234m 9:47 / km
ahr:148 max:170 24c shoes: disintegrators

Playing on some courses at Earl's Trails. Sort of hot and humid and lots of spiderwebs, but by the second course I was enjoying myself more. Legs loosened up nicely - as expected, major DOMS from the downhills yesterday. Kept things to a recovery pace, but still managed to make mistakes. My focus today was on making a plan, and boy was it hard to make a plan instead of just blindly following my compass and seeing what I'd run into. Did a lot of talking out loud to try and keep myself focused.

Running 2:42 0.33 km (8:15 / km) +7m 7:28 / km
ahr:147 max:161 shoes: disintegrators

Yoga/Stretching/PT 5:00 [0]

Tuesday May 15, 2012 #

Note

I love how hardcore they make Kikkan sound in this article, when really all she's doing is normal training. Yeah skiing!
C • Oh? 14
4 PM

Running 1:53:51 9.37 mi (12:09 / mi) +934m 9:17 / mi
ahr:154 max:187 shoes: Pink shiny! (v2)

Mt Washington training! 6x Sugarloaf (9:00, 9:05, 9:03, 9:05, 9:13, 9:09). Much faster times than the last time I was here, which I am guessing has to do with not pushing a bicycle at the same time. Every interval session is a data gathering mission - the HRM will be very useful to keep from blowing up, seems like all's well and good under 181, and I start to hurt around 183, which is coincidentally the line between L3 and L4. Breathing switches from 2/2 to 2/1 around 186-187; that's pushing threshold and I don't think I want to do that in the race, because I'm doomed if I can't flush the lactic acid. Given that 177 felt like no work at all, I'm thinking I should pace the first thirty minutes of this thing <178 HR, the next 30min <181, and then, well, I don't think the pace will change, but I'm sure my HR will be climbing. I figure I've got <6min at LT before blowup. Add 2-3 beats if it's wicked hot.

This workout was quite satisfying to have done, in the present, it was unpleasant, but not uncomfortable. I didn't push my bike this time because it was raining; I'm anticipating some pretty bad DOMS from the downhill bits. My stomach got unhappy after the 3rd or 4th repeat, I'm hoping this was either dehydration (I was thirsty enough that I was trying to suck the rainwater off of oak leaves on my way down the hill...) or the gazpacho I had for lunch. Note to self: no gazpacho on race day mornings. Check. Achilles held up fine; when my legs got tired on the 5th hill I felt it most in the outer quads.

Yoga/Stretching/PT 10:00 [0]

Monday May 14, 2012 #

rollerskiing (skate) 25:00 [1]

Recovery ski while coaching, very wet roads but nobody went down because of that. My legs still feel really heavy, the way they did on Sunday... hurry up and recover, body! I have quality work I want to do!
C • nobody went down 5

Core Strength 25:00 [1]

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