Training Log Archive: AliCIn the 7 days ending Sep 30, 2012:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||
|
|
|
|
|
|
| ||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||
Sunday Sep 30, 2012 #
9 AM
Running 2:09:57 14.3 mi (9:05 / mi) +117m 8:52 / mi
ahr:134 max:146
Easy long run all over Secor Metropark. Seriously *all* over. Not the most fascinating terrain, it doesn't really even have ravine-y type stuff like Wildwood, it reminded me of running in the park in Holland that the radio astronomy institute was in. Except the Dutch park had more impressive sand dunes, actually. This one had a Forested Dune Trail, but you can really barely tell they were there.
Anyways, a good run, ran kinda taking in scenery, then also reading map with a course planned by Brendan of NAOC terrain. Good to get the brain trying to think about! Just towards the end, finished that, so switched up to Planet Money podcasts.
Anyways, a good run, ran kinda taking in scenery, then also reading map with a course planned by Brendan of NAOC terrain. Good to get the brain trying to think about! Just towards the end, finished that, so switched up to Planet Money podcasts.
Saturday Sep 29, 2012 #
8 AM
Rollerskiing 1:05:16 8.39 mi (7:47 / mi) +101m 7:30 / mi
ahr:134 max:162
In search of hills in Ottawa Hills! For purposes of specific strength.
I really thought Edgehill was going to be where it was at, using the section that went down to brook and back up. But that wasn't that steep or long at all. So I did triceps there, and then single-stick at and adjoining hill, but still, eh, not worth double poling up.
Got lost around the mansions for awhile trying to make my way back, kind of amusing, but then finally find Brookside again and headed on my way. Did double-poling up a little side-road hill and then the best hill was actually on Brookside, so did no poles up that.
I think that'll be my specific strength hill, but it's not as good as the one on campus. However, not getting runover is a good thing...
I really thought Edgehill was going to be where it was at, using the section that went down to brook and back up. But that wasn't that steep or long at all. So I did triceps there, and then single-stick at and adjoining hill, but still, eh, not worth double poling up.
Got lost around the mansions for awhile trying to make my way back, kind of amusing, but then finally find Brookside again and headed on my way. Did double-poling up a little side-road hill and then the best hill was actually on Brookside, so did no poles up that.
I think that'll be my specific strength hill, but it's not as good as the one on campus. However, not getting runover is a good thing...
7 PM
Orienteering 48:47 *** 3.0 mi (16:16 / mi) +117m 14:30 / mi
8c
First event over in NEOOC territory! At Oak Hill, nearly exactly a 2h drive. There were hills! Most similar to St. Louis terrain, compared to what I've been on previously?
I showed up just about at dusk and met a bunch of friendly people running registration and also about to take off into the night. Yay for orienteers everywhere! After hearing that the "Wacko" course wasn't actually 7.4k, I opted for that, other options being Intermediate and White.
So drew course on map, geared up in night-o gear and took off. All was pretty well until #3, when first of all, I couldn't make sense of what was going on, but I think I maybe now have an idea that I didn't go far enough. And then secondly, light turned off. *Completely off*. So I try to turn back on, no go. Tried to reconnect, no go. Ok, thank goodness I brought a backup light....
My backup light was super-mini though, it was amazing the contrast between it and Magic Shine. First instinct was to just go home on the trails, but I could kinda see... so kept with it, but had to go way slower and use only huge features that I would essentially trip on. Probably good training =)
Upon return, caught up with the crowd, how everyone found the course and heard stories of howling coyotes... eep!
I showed up just about at dusk and met a bunch of friendly people running registration and also about to take off into the night. Yay for orienteers everywhere! After hearing that the "Wacko" course wasn't actually 7.4k, I opted for that, other options being Intermediate and White.
So drew course on map, geared up in night-o gear and took off. All was pretty well until #3, when first of all, I couldn't make sense of what was going on, but I think I maybe now have an idea that I didn't go far enough. And then secondly, light turned off. *Completely off*. So I try to turn back on, no go. Tried to reconnect, no go. Ok, thank goodness I brought a backup light....
My backup light was super-mini though, it was amazing the contrast between it and Magic Shine. First instinct was to just go home on the trails, but I could kinda see... so kept with it, but had to go way slower and use only huge features that I would essentially trip on. Probably good training =)
Upon return, caught up with the crowd, how everyone found the course and heard stories of howling coyotes... eep!
Friday Sep 28, 2012 #
Strength 14:00 [1]
Abs, back and SJJs to finish up the day.
Thursday Sep 27, 2012 #
7 AM
Rollerskiing 43:29 5.98 mi (7:16 / mi) +23m 7:11 / mi
ahr:119 max:149
Little morning double-pole out on the bike path. With this time- map holder!!! Finally wrote up my ski-o goals/training plan for the winter last night, it made me realize it is time to get back focused on reading a map attached to my body...
Looked at:
Mike's Maze v2, Day 2
UMass campus
Looked at:
Mike's Maze v2, Day 2
UMass campus
5 PM
Running 10:53 1.2 mi (9:03 / mi) +4m 8:58 / mi
ahr:140 max:157
Yeah shiny new pink shoes! Finally took the new inov8s for a spin, they are the 135 version, super-duper light. Immediately noticed: I run noisily in them. I think that means I'm still heal-striking.
Drills 6:56 0.22 mi (31:31 / mi)
ahr:133 max:150
Ankle plyos à la physio from 2 years ago... so hopscotch, mogul jumps, twist jumps and sumo wrestler jumps. I think some of these I don't exactly name consistently. But twice through the program.
Running 27:10 3.3 mi (8:14 / mi) +14m 8:07 / mi
ahr:148 max:181
And the real workout of the day, letting a bit of speedier work creep in. Just 6 x 400, because I didn't want to push it in the new shoes, and I had a table to pick up. Times were pretty consistent, did 200 roll-ons, except in the middle where I gave myself 400 and was then slower afterwards, needed to keep focus. Worked a bit harder to bring the last one down.
76, 77, 76
78, 77, 75
76, 77, 76
78, 77, 75
Wednesday Sep 26, 2012 #
6 PM
Running 47:21 5.16 mi (9:11 / mi) +43m 8:57 / mi
ahr:129 max:144
And a little neighborhood jaunt, just checking things out. There are slight hills in Ottawa Hills. And, most cool, is that there is public space along the stream, apparently preserved as floodplain, so no one is allowed to build there. It's mowed for the most part, and perfectly pleasant running! Now if I can string together that all the way to Wildwood, it'll be awesome!
Drills 6:17 0.36 mi (17:28 / mi)
ahr:126 max:145
Normal running drills x 2
Strength 5:28 [1] 0.01 mi (9:09:52 / mi)
Pushups: 14/8 x 3
Hammies: 12/12/12 x 3
Hammies: 12/12/12 x 3
Tuesday Sep 25, 2012 #
7 AM
Running 1:15:43 9.53 mi (7:57 / mi) +83m 7:44 / mi
ahr:141 max:171
Up in the still-quite dark, but was lighter by the time I hit the trail and after 7am, so legal. Out to Wildwood, where I did 10 min tempo, 5 min rest, 15 min tempo. I should have done a stride or two before the first one, the first four minutes of it were sluggish.
Nice to play on the trails out there, but yeah, so different than the Fells! On the way out and back on the bike path, caught up on some Freakonomics podcasts - why poker is a game of skill, not just chance, why we like doing economically inefficient things around the house and then one about the play Sleep No More and the Standford prison experiment questioning who are we really. Last one wasn't really in the normal Freakonomics line, but eh, still interesting.
Nice to play on the trails out there, but yeah, so different than the Fells! On the way out and back on the bike path, caught up on some Freakonomics podcasts - why poker is a game of skill, not just chance, why we like doing economically inefficient things around the house and then one about the play Sleep No More and the Standford prison experiment questioning who are we really. Last one wasn't really in the normal Freakonomics line, but eh, still interesting.
Drills 2:17 0.09 mi (25:42 / mi)
ahr:130 max:140
Monday Sep 24, 2012 #
6 PM
Rollerskiing 37:28 5.63 mi (6:39 / mi) +12m 6:37 / mi
ahr:127 max:140
Back in Toledo, a bit tired from the early o'clock plane-catching wake up, but figured a little recovery ski would be good. Mostly no-poles, 10 min or so double pole, thinking about getting a bit more out of it.
Strength 14:02 [1] 0.01 mi (23:31:32 / mi)
Abs, back, then 10 SJJs each side and the rest of the minute just side plank.