Training Log Archive: iansmithIn the 7 days ending Feb 17, 2013:
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Sunday Feb 17, 2013 #
10 AM
Running 20:17 4.03 km (5:02 / km) +10m 4:59 / km
ahr:151 max:160 shoes: 201210 Inov-8 Road X 255
Run to wildwood; conditions were a chill -8 C.
Strength training (Drills) 7:36
ahr:155 max:167 shoes: 201210 Inov-8 Road X 255
Ankle drills; these felt considerably more laborious than the general running drills from Friday. I was a bit tired from three hard days, so my discomfort may have been due to fatigue.
Running 59:42 11.33 km (5:16 / km) +40m 5:11 / km
ahr:155 max:174 shoes: 201210 Inov-8 Road X 255
We started out doing 2x15 min threshold, but I didn't have it in me. I ran one fifteen minute set at a comfortably fast clip - 5:00/km on rolling, windy trails - then ran the second fifteen alone with a map at easy pace. We ran home at easy pace; I felt tired and took a nap.
Saturday Feb 16, 2013 #
12 PM
Cross Country Skiing (Skate ) 1:23:07 15.09 km (5:30 / km) +3m 5:30 / km
ahr:132 max:155
Ali and I migrated up to the Michigan analog of Weston to go cross country skiing; the man-made loop had adequate snow, but the rest of the facility was bare. During our skiing, snow started falling heavily, and about 3 cm had fallen by the end. The rental ski boots hurt my feet; in particular, my arches were uncomfortable, so I decided to stop after 80 minutes. I listened to an audiobook, but my headphones were occasionally pushed out of my ears by balaclava motion.
3 PM
Orienteering 1:17:03 7.04 km (10:56 / km) +174m 9:44 / km
ahr:142 max:185 15c shoes: 201210 Inov-8 Road X 255
Quickroute.
Today's was an interesting O-outing because I had neither O-shoes nor a compass. I ran in my Inov-8 Road X 255s, which have very smooth soles. There was about 4-6 cm of snow on the ground, and I really struggled with traction. The snow was packed on trails, so they were particularly slippery. The map has very intricate contour detail and not much else that's useful for navigation. I intended to concentrate on simplification, but I had to read almost everything anyway.
There were some places where I could look for highly visible features - the big trihill saddle near 2, the hill just to the left of 4, the spur left of 6, the reentrant left of the line to 7, the spur/saddle leading into 11, and the cloverleaf reentrant by 13. There were a few other places where I misjudged - for instance, the hill behind 14 is barely higher than the control and poorly visible on the run from 13. Control 3 looked very different than I expected, but the depression just before it and the hill/depression just south of it were unambiguous. I had Ali's footprints in the circle as confirmation on a handful of controls.
Today's was an interesting O-outing because I had neither O-shoes nor a compass. I ran in my Inov-8 Road X 255s, which have very smooth soles. There was about 4-6 cm of snow on the ground, and I really struggled with traction. The snow was packed on trails, so they were particularly slippery. The map has very intricate contour detail and not much else that's useful for navigation. I intended to concentrate on simplification, but I had to read almost everything anyway.
There were some places where I could look for highly visible features - the big trihill saddle near 2, the hill just to the left of 4, the spur left of 6, the reentrant left of the line to 7, the spur/saddle leading into 11, and the cloverleaf reentrant by 13. There were a few other places where I misjudged - for instance, the hill behind 14 is barely higher than the control and poorly visible on the run from 13. Control 3 looked very different than I expected, but the depression just before it and the hill/depression just south of it were unambiguous. I had Ali's footprints in the circle as confirmation on a handful of controls.
Friday Feb 15, 2013 #
Note
I forgot my ANT stick in Boston, so I won't be able to download tracks until I return.
In the early afternoon, I went for an easy 40-minute run around the streets of Ottawa Hills with a map that the gas company had mailed to Ali to indicate where pipes would be replaced in the coming months. I felt ok, though a bit sluggish. I encountered a pit bull mix while running on the bike path that chased me and barked for a dozen meters. When I stopped, faced him, and pointed at him, he backed off, and I continued on my merry way. I was glad not to have a more substantial confrontation.
A few hours later, I went running with Ali in Wildwood; we warmed up, ran some drills (high knees, butt kicks, galloping, grapevine, explosive skips, and running backwards), then did 3x{3min, 2min, 1min} intervals with 1 minute rest and 3 minutes between sets. I was a bit smoked by the end and was falling behind Ali. Overall, it was a good day.
In the early afternoon, I went for an easy 40-minute run around the streets of Ottawa Hills with a map that the gas company had mailed to Ali to indicate where pipes would be replaced in the coming months. I felt ok, though a bit sluggish. I encountered a pit bull mix while running on the bike path that chased me and barked for a dozen meters. When I stopped, faced him, and pointed at him, he backed off, and I continued on my merry way. I was glad not to have a more substantial confrontation.
A few hours later, I went running with Ali in Wildwood; we warmed up, ran some drills (high knees, butt kicks, galloping, grapevine, explosive skips, and running backwards), then did 3x{3min, 2min, 1min} intervals with 1 minute rest and 3 minutes between sets. I was a bit smoked by the end and was falling behind Ali. Overall, it was a good day.
2 PM
Running 40:32 7.97 km (5:05 / km) +24m 5:01 / km
ahr:160 max:169 shoes: 201210 Inov-8 Road X 255
Easyish cruise around Ottawa Hills.
4 PM
Running 15:05 2.69 km (5:37 / km) +14m 5:28 / km
ahr:158 max:170 shoes: 201210 Inov-8 Road X 255
Warmup with Ali.
Strength training (Drills) 10:25
ahr:162 max:173 shoes: 201210 Inov-8 Road X 255
Three sets of high knees, butt kicks, galloping, grape vines, explosive skips, and running backwards.
Running 45:12 8.54 km (5:18 / km) +14m 5:15 / km
ahr:167 max:185 shoes: 201210 Inov-8 Road X 255
After warmup and drills, we set about running intervals of 3x{3 min, 2 min, 1 min} with one minute rests between intervals and three minutes between sets. The regime was above threshold and approach VO2 max range. I felt tired by the end, and Ali outstripped me by at least fifty meters on the last 3 min.
Wednesday Feb 13, 2013 #
9 PM
Running 1:34:53 18.34 km (5:10 / km) +110m 5:01 / km
ahr:151 max:177 shoes: 201210 Inov-8 Road X 255
Today's run was a curious hodgepodge of easy, long, and threshold. I set out to run for about 90 minutes, but made a halfhearted effort at some threshold running twice for a total of about eighteen minutes. I felt light and quick on my feet - probably a side effect of the rest day, and didn't struggle much with traction despite some ice and the smooth soles of my 255s. I felt a bit tired by the end when my pace started to creep into the 5:30/km range. My recovery clif bar was extra delicious.
To any US team folks: I have a Men's Small O21e US uniform top that is a bit snug; a medium would probably fit very well. I have only tried it on a few times, but it's otherwise new. Would anyone be interested in trading a medium for it?
To any US team folks: I have a Men's Small O21e US uniform top that is a bit snug; a medium would probably fit very well. I have only tried it on a few times, but it's otherwise new. Would anyone be interested in trading a medium for it?
Tuesday Feb 12, 2013 #
Note
(rest day)
Unplanned rest day; the first three days of this week (counting Sunday) were an unexpected workmageddon.
Monday Feb 11, 2013 #
9 AM
Running 31:08 5.25 km (5:56 / km) +1m 5:55 / km
ahr:152 max:165 shoes: 201104 Mizuno Waverider 14
Morning commute. There were numerous slow drifts and pedestrian obstacles. Very rough day at work. My obliques in particular are sore from Saturday; I guess that means I was doing it correctly.