Training Log Archive: AliCIn the 7 days ending Apr 22, 2013:
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Monday Apr 22, 2013 #
4 PM
Running 5:47 0.66 mi (8:46 / mi) +38m 7:26 / mi
ahr:139 max:179
Bah! Made it all the way to the gym before figuring out I didn't have my ID card to get in and go play Zumba. Tried talking my way, but no go.
Running 14:02 1.64 mi (8:33 / mi) +17m 8:17 / mi
ahr:135 max:160
So, the the park! Ottawa Park.
Drills 8:42 0.33 mi (26:22 / mi) +1m 26:07 / mi
ahr:138 max:161
Ankle plyos. Ankle is a wee bit tender from Sunday. I did a medium-level crunch. Noticeable, but not very painful at the time, has still swollen up a bit, I guess.
Running 43:31 5.97 mi (7:17 / mi) +71m 7:02 / mi
ahr:157 max:177
And the 6 x 1k I meant to do Saturday. I programmed my Garmin to do 6 x 1k on, 2 min off. It worked great! It just short beeps for the last 25m of the interval and the last 5s of rest and then a long beep to tell you to switch.
1k times weren't crazy fast, but there is some up and down and a bit of wind, so I won't beat myself up for it. Still, hoping to find more speed, but it's workouts like this that should make it happen, so here goes!
1k times weren't crazy fast, but there is some up and down and a bit of wind, so I won't beat myself up for it. Still, hoping to find more speed, but it's workouts like this that should make it happen, so here goes!
Sunday Apr 21, 2013 #
12 PM
Note
Upon arrival at the SMOC meet, I looked at my phone. Missed calls and voicemails. Ok, let's see what that's about... and what do I hear, but 3 different live-from-the-field Billygoat updates from PG. Awesome. =)
So I gave a quick call back and heard a report from the finish, the top 5 places were already decided, with Ian expected soon and Alex already on the last loop too. Put me in a great mood to head out for my own orienteering adventure!
So I gave a quick call back and heard a report from the finish, the top 5 places were already decided, with Ian expected soon and Alex already on the last loop too. Put me in a great mood to head out for my own orienteering adventure!
1 PM
Running warm up/down 7:30 [1]
Later than I wanted because of the Great Baked Potato Experiment, but then I still just didn't have my act together, so this was multiple running to-and-fro to my car...
Orienteering 56:00 6.3 km (8:53 / km)
Red course at HiLand Lake
My first SMOC meet of the season and on a new map no less! (Yay Igor for both mapping and hosting the meet!)
I worked hard to push the pace, which was made difficult in parts by some thorny stuff. I did some army crawl from 4 to 5, perhaps using the second yellow open would have been speedier. Then got way stuck by a wall of thorns on my way to 16 - I turned into the reentrant too early (for sure an error), but then I couldn't simply fight my way up the reentrant because it was just too thick... haven't been totally stymied like that in awhile.
More analysis later, there were some hesitations and slowdowns that I shoudl figure out why they happened.
My first SMOC meet of the season and on a new map no less! (Yay Igor for both mapping and hosting the meet!)
I worked hard to push the pace, which was made difficult in parts by some thorny stuff. I did some army crawl from 4 to 5, perhaps using the second yellow open would have been speedier. Then got way stuck by a wall of thorns on my way to 16 - I turned into the reentrant too early (for sure an error), but then I couldn't simply fight my way up the reentrant because it was just too thick... haven't been totally stymied like that in awhile.
More analysis later, there were some hesitations and slowdowns that I shoudl figure out why they happened.
Orienteering 19:00 2.5 km (7:36 / km)
And back out for a sprint around Yellow. Was a delightful course actually, in the openest terrain with cool contour features. Enjoyed trying to optimize.
Cycling 10:00 [3]
Well, we'll give that 10 minutes... some fiddling around while Barbara got her back tire pumped and then we drove over somewhere and started biking for real. But about a minute in, I pulled a super-newb move and bashed a pedal against a rock because I left it too far low on a downhill. Pedal was wonky after that, but we hoped it might hold up, so we kept going merrily along. About a mile in, it just totally gave way underfoot, crank was mightily stripped.... argh! so we ran back with bikes, glad we weren't further and that it was such a lovely day!!
Still very convinced this mountain biking stuff is fun, will enjoy giving it more of a whirl in the race in two weeks!
Still very convinced this mountain biking stuff is fun, will enjoy giving it more of a whirl in the race in two weeks!
Saturday Apr 20, 2013 #
12 PM
Running 11:10 1.23 mi (9:05 / mi) +14m 8:46 / mi
ahr:135 max:161
Scampered out at midday for a track workout, warmed up around what's becoming my normal loop.
Drills 7:01 0.44 mi (15:57 / mi)
ahr:157 max:176
Normal running drills
Running 17:14 1.93 mi (8:56 / mi) +14m 8:44 / mi
ahr:144 max:173
Did some speeds, something felt a bit funny behind my right knee. I told myself it'd be ok, I was just running 1ks, no need to be super-speedy, but then attempting the first one, I was just too scared something was wrong to push it at all, so I decided it wasn't my day for a track workout and headed home.
Friday Apr 19, 2013 #
6 PM
Running 1:18:20 9.31 mi (8:25 / mi) +47m 8:17 / mi
ahr:137 max:175
Longish run in Wildwood. Brrr it got cold again, it was freezing raining on me while I ran. But the little river there was impressively in flood. There's one trail that's a board walk over the floodplain (Blue trail) and today that boardwalk was only 1ft above the water, normally the water is no where near, it's just a board walk 3-5ft above the dry ground. Fun to see how some ducks were dealing with the current - one ferrying across, one just riding the current down, wheee! =)
NPR was reporting when I got out of the car that the Boston suspect hadn't been found and then when I returned he was in hiding under a boat. A quick but welcome turn-around!
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And on another note, here's a cool-looking galaxy from observing last week! It's 'name' is NGC 2841, it's about 14 Mpc (45 million light years) away and is a similarish mass to the Milky Way. I-V-U band composite image. Please ignore the bizarre-shaped overexposed stars.
NPR was reporting when I got out of the car that the Boston suspect hadn't been found and then when I returned he was in hiding under a boat. A quick but welcome turn-around!
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And on another note, here's a cool-looking galaxy from observing last week! It's 'name' is NGC 2841, it's about 14 Mpc (45 million light years) away and is a similarish mass to the Milky Way. I-V-U band composite image. Please ignore the bizarre-shaped overexposed stars.
C • Wow 5
Thursday Apr 18, 2013 #
5 PM
Running 9:15 0.84 mi (11:01 / mi) +44m 9:28 / mi
ahr:135 max:162
After a remarkably not-accessible-to-all talk about the recently released Planck results, headed out to Park Lyndon with Alex. Did a little warm up joggeroo to my favorite kame.
C • Alex 5
Orienteering 38:56 3.21 mi (12:08 / mi) +122m 10:51 / mi
ahr:157 max:174
Park Lyndon, round 2
So because I'd done this course, not too long ago, the goal was to *fly*. And I shaved 6 min off, even with a mistake from 8->7 of trying to go off on the trail on the isthmus to the SW... a smidge too much focus on running hard, over simplified to "must run along huge swamp" which was true, but only after going over a substantial green-covered spur... bah.
Good to get some fast running + bramble bashing in, along with at least having to pay some attention to a map, even if things weren't the most mysterious from prior knowledge...
So because I'd done this course, not too long ago, the goal was to *fly*. And I shaved 6 min off, even with a mistake from 8->7 of trying to go off on the trail on the isthmus to the SW... a smidge too much focus on running hard, over simplified to "must run along huge swamp" which was true, but only after going over a substantial green-covered spur... bah.
Good to get some fast running + bramble bashing in, along with at least having to pay some attention to a map, even if things weren't the most mysterious from prior knowledge...
C • nice 3
Running 8:28 0.58 mi (14:36 / mi) +50m 11:31 / mi
ahr:138 max:168
A little warm-down jog over to the lake lookout, then I turned around and there was a hill there. So I decided to do some terrain hill-intervals. They were still only 45s or so, but sooo many oodles better than treadmill! On-purpose choose routes with logs and such to scamper over on my way up.
Drills 9:17 0.36 mi (25:48 / mi) +1m 25:35 / mi
ahr:137 max:155
Ankle plyos in the rain, until an Alex emerged!
Wednesday Apr 17, 2013 #
Strength 10:00 [0]
Bah! Woke up with a hammie niggle. I have been shirking my hammie exercises recently, not good! So I took a chill pill for the day and just did 10 min abs.
Spent a good while battling with my computer trying to install astronomy.net software. I think it's mostly my fault for having some packages natively installed, some kludgely installed by myself, and then some installed by all of : fink, Macports and scisoft. Paths all a-tangled, blah.
Spent a good while battling with my computer trying to install astronomy.net software. I think it's mostly my fault for having some packages natively installed, some kludgely installed by myself, and then some installed by all of : fink, Macports and scisoft. Paths all a-tangled, blah.
Tuesday Apr 16, 2013 #
6 PM
Aerobics 48:44 +12m
ahr:110 max:149
Circadian what? Time to readjust...
Anyways, Zumba times. One cool new song, more Bollywood than Latin, but no complaints, it's fun! Lotsa arms flying about in it actually, shoulders were well tired by the end!
Anyways, Zumba times. One cool new song, more Bollywood than Latin, but no complaints, it's fun! Lotsa arms flying about in it actually, shoulders were well tired by the end!
Running (treadmill hills) 34:59 3.4 mi (10:17 / mi)
ahr:146 max:179
I meant to do this before Zumba, but had to retrieve my Uni ID card from home to get into the gym, so delayed.
Hills on the treadmill are officially no fun, but hopefully they work. Did 6 x 2 min at full incline (15.0) and declining speed per each interval (started out too fast) - 7.1,7.0,6.9,6.8,6.7,6.6 mph. Was toast by the end.
Hills on the treadmill are officially no fun, but hopefully they work. Did 6 x 2 min at full incline (15.0) and declining speed per each interval (started out too fast) - 7.1,7.0,6.9,6.8,6.7,6.6 mph. Was toast by the end.