Training Log Archive: HammerIn the 31 days ending Mar 31, 2006:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||
| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | ||||||||||||||||||||||||||||||||||||||||||
Friday Mar 31, 2006 #
Event: Flying Pig X (OCIN)
Running 20:00 [1]
slept:6.5
Orienteering race 35:00 [4] ***
spiked:14/17c
Pig Middle and GHO Team Trials. I squeeked onto GHO's "A" team for the relays tomorrow. Foolish error at an abandoned Pig House. Good runs by the GHO Canada GHO gang.
Thursday Mar 30, 2006 #
Running 55:00 [2]
slept:7.0
Dundas with Tarno.
Wednesday Mar 29, 2006 #
Cycling 1:50:00 [2]
slept:6.0
Afternoon road ride and some rail trail (on the MTB) with MrP. Awesome day.
Tuesday Mar 28, 2006 #
Strength 10:00 [1]
Spanst med brod och smor.
Running 35:00 [5]
slept:8.0
12 x 2 on, 1 off on the 17th fairway with MrP, Fossil and FrankenJack. A very tough workout but it was the best I've felt in a long time.
C • fire 3
Running 55:00 [3]
Monday Mar 27, 2006 #
Strength 40:00 [2]
slept:8.0
Ugh, pain.
Sunday Mar 26, 2006 #
Running 2:00:00 [2]
slept:9.0
Easy jog to Grindstone Creek and Hendrie Valley with MrPither. Watched the leaders of the Around the Bay race running up Heartbreak Hill (up to the first groovy tri-poser) then into North Shore Trails and back to Westdale. Beautiful day.
Saturday Mar 25, 2006 #
Running 1:10:00 [1]
Total warm-up cool down and jogging for the day.
Orienteering 15:00 [5] ***
ahr:162 max:173 spiked:8/9c
P2P Sprint. Small error on #2. Some good route choice. 30 seconds behind MrPither.
Orienteering 35:00 [4] ***
ahr:160 max:177 spiked:10/11c slept:7.5
P2P Middle: Did not hammer to #1 but picked up the speed after that. Had excellent 'flow' through 2-4 but missed #7 by about a minute. Pushed hard to the end but should have run a straighter line. Goal was sub 7 min/km. Ran 36.01 for 5K. MrPither got the double win today (35.00).
Friday Mar 24, 2006 #
Running 40:00 [1]
slept:7.0
AM: Waterfront trail jog with Martha.
C • atb 4
Strength 25:00 [1]
PM: Ankles and Super 17.
Thursday Mar 23, 2006 #
Strength 40:00 [1]
Hard Core! Ugh.
Wednesday Mar 22, 2006 #
Orienteering 2:40:00 [1]
slept:10.0
Test running the Giant's Rib Raid course (southern portion only). Very nice area and the course is looking great. Longest woods run in some time and I felt it. Need to get in a few longer O races and terrain runs before Tiomila. I am running either lead off or the long night leg for UOK. Gulp!
Tuesday Mar 21, 2006 #
Running 50:00 [1]
Running intervals 40:00 [5]
slept:8.5
Modified "aberdeen intervals" (the coach is away so we can play). 3 on 1 off x 10 on 17th fairway. Wasn't pretty but I finally got through a workout but came close to a full on Nev Monster dry heave or two. Still tired.
Monday Mar 20, 2006 #
Note
(rest day)
Another unplanned rest day. Continue to be very tired and headaches are back again.
Sunday Mar 19, 2006 #
Running 15:00 [2]
Orienteering 1:30:00 [3]
slept:4.5
Starkey North with MrPither, Echo Belly and Men's Wear. Reran THOMASS course and did some other line-O and rough compass work.
Saturday Mar 18, 2006 #
Running 2:50:00 [2]
Long run in DV and Spencer Gorge with Travellinga, Stryder, Sudden, and MrPither. Started off easy then picked up the pace. Not the originally planned woods and O workout but a nice run all the same.
Strength 20:00 [1]
4 8 15 16 23 and then 42.
C • #s?? 11
Friday Mar 17, 2006 #
Note
(rest day)
Unplanned rest day.
Thursday Mar 16, 2006 #
Running 50:00 [1]
Running 25:00 [3]
slept:6.5
5x Cleveland running loop (hilly woods run) with MrPither.
Running 25:00 [3]
403 Hill repeats with MrPither, Marianna (still looking for a nickname), Etoile and AdventureGirl!. It was AdventureGirl!'s first TNT and she had fun and did great (and made Daddy proud). It must have been the jersey she was wearing.
Wednesday Mar 15, 2006 #
Orienteering 1:30:00 [3]
slept:9.5
Hilton Falls with Bash and MrPither. The new glasses were awesome. Despite mega sleep the last few nights I'm still quite tired.
C • Glasses 13
Strength 25:00 [1]
While watching Survivor.
Tuesday Mar 14, 2006 #
Running 1:00:00 [1]
slept:7.5
Arrived early to training to test out my new prescription sports glasses. They will take some getting used to - but will definately improve performance. But not today. This was just one of those days I had no energy. Lasted 30 seconds on the first interval, so just jogged around a bit on the golf course and in the woods and then headed home. I guess the weekend took a lot out of me. Splitting headache afterwards too.
Monday Mar 13, 2006 #
Strength 25:00 [1]
slept:10.0
The following training took place (off and on) between 10PM and 11PM. Was supposed to bike but felt blah.
Sunday Mar 12, 2006 #
Running 50:00 [1]
Warm-up/cool down.
Orienteering 40:00 [4]
slept:11.0
THOMASS Loops: Legs very tired from Saturday but felt strong in the middle of the course. Was in first with MrPither when we realized we had taken controls in the wrong order - then dropped a lot of places. Great event debut for Ontario's newest club - The Caledon Navigators. Need to add to my 11 hours of sleep last night.
Saturday Mar 11, 2006 #
Adventure Racing 2:50:00 [3]
slept:5.0
ARC Winter AR at Horseshoe Valley with Tarno and Marty. Nice course, snowshoe orienteering, fast skiing, slush skiing, tubing, and some MTB.
Skiing 50:00 [3]
"easy" ski afterwards with Trayling, Tarno and Marty. Much slower than earlier in the day.
Running 30:00 [1]
PM: warm-up/cool down
Orienteering 50:00 [3] ***
spiked:14/17c
PM: Orienteering at Sass Woods (downhill) with MrPither and MrSmith. Very tired afterwards.
Friday Mar 10, 2006 #
Note
slept:6.0 (rest day)
Planned rest to prepare for the ARC Winter Race.
Thursday Mar 9, 2006 #
Running 15:00 [2]
slept:7.0
MAC-Chedoke then short warm-up run with Etoile (who is now on holidays for 6 months!).
Running 1:00:00 [3]
Lowry Hill - Golf course loops with Mr Pither. Started with Cleveland hills and then 3 sets of 2 Lowry Hills (last one straight up). Rainy day but warm.
Wednesday Mar 8, 2006 #
Running 1:00:00 [1]
slept:7.0
warm-up/cool down at Crooks Hollow (new trail) and jog to/from map.
Orienteering 45:00 [3] **
spiked:23/26c
Control picking at Christie Lake with MrPither and NevMonster. Woods thick in places but good running conditions. Faster pace in the park section.
Tuesday Mar 7, 2006 #
Running 40:00 [5]
slept:7.0
Emma Intervals! (45 on, 15 off x 32). Plus stairs
Great group tonight: Neeno, Age, Chris, Nev-Monster, MrPither, FrankenJack, TVP, Sudden, and Marianna (no nick name yet, suggestions anyone?). Next time 40!
Great group tonight: Neeno, Age, Chris, Nev-Monster, MrPither, FrankenJack, TVP, Sudden, and Marianna (no nick name yet, suggestions anyone?). Next time 40!
Running 40:00 [1]
warm-up/cool down. Guess on time.
Monday Mar 6, 2006 #
Cycling 40:00 [1]
The following training took place between 10PM and 11PM (with commercial breaks). Jack Bauer kill count: unknown.
Sunday Mar 5, 2006 #
Running 45:00 [1]
slept:8.5
warm-up at Palgrave with Bent and Pither.
Orienteering race 35:00 [4] ***
spiked:12/14c
THOMASS Caledon. Tough running in snow. Hmm, no snow in Niagara and Hamilton and we go to Palgrave to O in knee deep snow??? Legs were hurting but I pushed to the end. Felt good despite a tough Saturday.
2 hour hike with Etoile in Short Hills in afternoon. Forgot how nice this area is. No snow and spring like conditions.
2 hour hike with Etoile in Short Hills in afternoon. Forgot how nice this area is. No snow and spring like conditions.
Saturday Mar 4, 2006 #
Running 2:00:00 [2]
slept:8.0
AM: GCG Long Run with Sudden, AGE, MrPither, Stryder and Travellinga. Ainslie, Ancaster Creek, Bruce to Chedoke Loop.
Orienteering 1:15:00 [1] ***
spiked:6/6c
PM: Snowshoe orienteering at Glen Haffey with Bash, Bent, MrPither, and Chocolate Dawgs. A bit with Etoile and Adventure Girl!
Strength 30:00 [2]
max:255
Hard CORE. I give it its own new category and the colour pink because I have been a princess up to now with anything I considered core strength. OH my GOD I must have done >250 crunches (that is a month's worth in the first 20 minutes).
Friday Mar 3, 2006 #
Running 1:00:00 [2]
slept:7.0
AM: Short Dundas with Tarno. Legs a little sore this morning but it was a good run.
Thursday Mar 2, 2006 #
Running 1:00:00 [2]
slept:4.5
AM: Dundas with Tarno (plus trampoline mystery test on rail trail).
Running 30:00 [1]
PM: Warm-up and easy cool down.
Running tempo 45:00 [3]
PM: Hills and stairs pyramid at Chedoke with Sudden, Fossil, Frankenjack and MrPither. Very tough workout! How tough? Well lets just say that after watching Survivor I was too tired to get up and actually watched 10 minutes of Skating with Celebrities. Yeah, it was that tough.
Wednesday Mar 1, 2006 #
Note
slept:9.5 (rest day)
Training Hours Summary and Comparison:
2006: 99 hours (February 45)
2005: 82 (February: 38)
2004: 72 (February: 34)
2003: 74 (February: 34)
2002: 71 (February: 36)
Goal for March: 45 hours with 15-20 hours of orienteering and less indoor cycling. 10-11 hours a week will be the goal. I know I can sustain this and still get in good speed work and races and allow for what seems to be much more required recovery time than the retro 80's.
2006: 99 hours (February 45)
2005: 82 (February: 38)
2004: 72 (February: 34)
2003: 74 (February: 34)
2002: 71 (February: 36)
Goal for March: 45 hours with 15-20 hours of orienteering and less indoor cycling. 10-11 hours a week will be the goal. I know I can sustain this and still get in good speed work and races and allow for what seems to be much more required recovery time than the retro 80's.