Training Log Archive: WIn the 30 days ending Jun 30, 2011:
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Thursday Jun 30, 2011 #
Running 1:45:00 [1]
shoes: Inov-8 X-Talon 212
Tent Ridge run. We spent the first 45 minutes just trying to find the trail head, took two wrong routes, then eventually found the correct one. A mere 30 minutes up and we encountered not a small amount of snow. So it turned into a lot of slogging through the snow. Not super fast, but lots of climb, and probably a bit of exercise.
Tuesday Jun 28, 2011 #
Running 45:00 [2] 8.77 km (5:08 / km)
shoes: Saucony Kinvara
Blasted around Canmore for 45 minutes, and they still moaned about going too slow.
Running 1:15:00 [1]
Ran up to the nordic centre to record a head cam video of the Canmore Challenge course in a few weeks time. Should be fun, though I'm not actually going to be there.
Monday Jun 27, 2011 #
Running 2:00:00 [3] +1700m
shoes: Inov-8 X-Talon 212
So, this morning, Kris said, "we're going to do a two hour run". Turns out "two hour run" means the uphill part of a much longer hike. We went over to mount allen and ran to the top of the mountain, which conveniently took just about two hours. This was followed by hiking the rest of the horseshoe to another peak and then heading back down the ridgeline and home, which took another 4 hours. It was a lovely day and a pretty tough workout. These guys seem to love to make every workout as cutthroat as possible. Run everything at a pretty high pace, try to drop your training partners, etc. etc. They seem to do everything at quite a high intensity. And, shock and awe, they're all injured all the time.
I'm not going to add the other 4 hours of hiking afterwards.
I'm not going to add the other 4 hours of hiking afterwards.
Sunday Jun 26, 2011 #
Running 1:30:00 [1]
Ran up to and around the nordic centre watching the rundle's revenge trail race. Seemed like a nice course, I kind of wish I'd registered for this too, but I figured I'd be more sore from yesterday.
Saturday Jun 25, 2011 #
Running race 1:30:00 [5]
shoes: Saucony Kinvara
K-100 relay down in Kananaskis. Tasked with doing leg 5, 17.6k, 450 metres of elevation gain, finishing at the Highwood Pass, "Canada's highest engineered road". Started with not too much in front of our A team, who had one of the best runners in Canada on their team, so I pretty much was desperately trying not to get caught. With about 4k to go I was told he was 2 minutes back and gaining 30 secs per km, which just made me run more desperately. Managed to hold him off in the end, apparently even gained some time back. Hip flexors burned like nobody's business. Finished in 1:14:17, 6::47 mile pace. Good enough for 10th place, though first place is clearly wrong, and in other year's I would've been 3rd. Geeeeeez.
Friday Jun 24, 2011 #
Running 50:00 [1]
Catch-up time!
Light run in between the office and getting ready to head down to the K-100.
Light run in between the office and getting ready to head down to the K-100.
Thursday Jun 23, 2011 #
Running intervals 1:05:00 [4]
Fast Trax intervals, 30 x 30 seconds w/30 seconds. Partly uphill, partly downhill, 100% freaking hot.
Wednesday Jun 22, 2011 #
Orienteering 1:35:00 [3]
Ran to Terwilligar for orienteering, which took a tad longer than anticipated. Tonight was a re-run of the corporate challenge courses, unfortunately I'd already run two of them, so I did the one I hadn't done first, and then did another of the ones I already did. Someone pointed a route choice that I totally didn't notice, which irritated me.
Sadly, I think my X-Talon 190s are totally, totally dead.
Sadly, I think my X-Talon 190s are totally, totally dead.
Monday Jun 20, 2011 #
Running 1:10:00 [1]
Went for a pleasant jog along the river, which involved some bushwhacking because the trail was under the river. Yoikes!
Sunday Jun 19, 2011 #
Orienteering 1:15:00 [4]
Redwater meet. There is always lots of deadfall at redwater, which makes it not great for taking direct routes, always have to go around Made a mistake on 8, I honestly don't have any idea, in retrospect, where I went. It all looked the same to me.
Friday Jun 17, 2011 #
Running 45:00 [1]
Not so much a run, but spent an hour and a half part running part jogging picking up the fast trax ultra trail course. Tons of mud, and twice as many mosquitos. Mad props to everyone who did 30, 50, 50 mile or 100k.
Running 1:00:00 [3]
Not the best run ever, half running, and half setting up the Fast Trax Ultra course. Still truckloads of mosquiots.
Thursday Jun 16, 2011 #
Note
(rest day)
Today will most definitely be a rest today to give my toe blister (now essentially a toe crevice) to heal up a bit. I'll do a double tomorrow.
Wednesday Jun 15, 2011 #
Orienteering 1:30:00 [3]
shoes: Inov-8 X-Talon 212
Ran to orienteering at Mill Creek, then went orienteering (duh). Mill Creek kind of sucks because the green is very green, but I am convinced with some creativity in course planning, you can make something interesting. Unfortunately it always turns into a 'Run on Trail for a while' --> 'Crash into woods for 20 metres' --> 'Escape Woods to Trail' --> Repeat. Its lame, not very good practice, and totally lame.
Tuesday Jun 14, 2011 #
Running intervals 1:25:00 [4] 16.4 km (5:11 / km)
Fast Trax intervals, 6-5-4-3-2-1-2-3-4-5-6 w/2mins rest at 10k pace. Decided to wear the Bare-grips at the last minute, which, while a nice shoe, gave me a holy mother of a blister on my second toe. I think its just because I was on all kind of offcamber stuff, which just caused them to rub together. I'm going to have to wear toe socks and lube my feet up for the next several weeks.
Still, kept a tight lid on the pace, I think I averaged about 3:30/km on trails during the intervals, which was comfortable. That'd put me in a 35:00 10k. I could reasonably assume if I kept that effort up on the road I could perhaps pull of a 34:00 or less 10k. This is all conjecture of course since I've never done a measure 10k.
Still, kept a tight lid on the pace, I think I averaged about 3:30/km on trails during the intervals, which was comfortable. That'd put me in a 35:00 10k. I could reasonably assume if I kept that effort up on the road I could perhaps pull of a 34:00 or less 10k. This is all conjecture of course since I've never done a measure 10k.
Monday Jun 13, 2011 #
Orienteering 1:10:00 [2]
Did a pile of line-o maps Robert gave me at Terwilligar park. There is a flat open area that is occasionally kind of tricky, mostly because the contour detail is really not easy to spot when the height of the grass is almost uniform across the entire thing.
Sunday Jun 12, 2011 #
Running 1:25:00 [1] 15.04 km (5:39 / km)
shoes: Saucony Kinvara
Ran to the shop for Sunday. Got there at almost precisely 10 by going down to Hawrelak and around the relatively shortest way.
Running 50:00 [1] 8.88 km (5:38 / km)
shoes: Saucony Kinvara
Another little spin around my favorite trail. And apparently past the new favorite trail for teenagers to get high on.
Saturday Jun 11, 2011 #
Running 1:20:00 [4] 11.63 km (6:53 / km)
shoes: Inov-8 X-Talon 212
Catch-up time!
Fast Trax intervals, 24 x 30 seconds w/ 1:30 rest, felt modestly comfortable, these weren't sprinting, per se, but just fast. Wouldn't mind doing some flat out sprints, though.
Fast Trax intervals, 24 x 30 seconds w/ 1:30 rest, felt modestly comfortable, these weren't sprinting, per se, but just fast. Wouldn't mind doing some flat out sprints, though.
Friday Jun 10, 2011 #
Running 50:00 [1]
Early morning run, because I won't be able to work out in the evening. I'm reminded that morning runs are very pleasant, except for the waking up and doing them part.
Thursday Jun 9, 2011 #
Running intervals 1:20:00 [4] 12.47 mi (6:25 / mi)
shoes: Saucony Kinvara
More Fast Trax intervals, 14 x 90 seconds at 3 k pace. The flat ones hovered around 3:10 pace, for trail, I was modestly pleased with that. If I had more time and weren't racing/working every weekend from now until WOC, I'd consider doing a 3k TT on the track.
Wednesday Jun 8, 2011 #
Orienteering race 1:20:00 [4]
shoes: Inov-8 X-Talon 212
Wednesday night orienteering at Mill Creek. Tonight was the HPP fundraiser, where we organized "The Escape". I'll blog about it sometime. Nice to run with someone else, made me hurry, made me screw-up.
Tuesday Jun 7, 2011 #
Running intervals 1:20:00 [4]
Fast Trax intervals, 30 x 15 seconds. Meant to work on form, strength on uphills, so not sprint as much as fast crisp. Many people sprinted, of course. Whatevs. The uphill ones were nice.
Monday Jun 6, 2011 #
Running 50:00 [1] 9.56 mi (5:14 / mi)
A run that intended to be an hour, but felt quite good, and was on the intense single track, first time in the opposite direction, so went much faster than anticipated.
Sunday Jun 5, 2011 #
Running 1:20:00 [1]
What I had hoped to be a longer workout turned out to be much shorter because Jack showed up late. WAs going to mark the FT ultra course at 9:30 for the 11 run, which I thought would give me a solid 2 hours. Not quite. Bummer.
Saturday Jun 4, 2011 #
Running intervals 1:10:00 [4] 12.53 mi (5:35 / mi)
10 x 3 minute intervals at around 5k pace. Aimed for around 3:30 pace, but was a little bit slower. 3:30 pace would put me in at 17:30, but I've run 5ks faster than that, so I guess I should have gone a bit faster. 3:20 would give me a sub-10 3000m and a 16:40 5k. Then again, on rolly trail, so it might've otherwise been faster. I wish we had ParkRuns in Edmonton. Its a money-losing venture, though.
Thursday Jun 2, 2011 #
Running intervals 1:25:00 [4] 14.44 km (5:53 / km)
A much better workout, 20 x 1 minute intervals around Edmonton ski club, some up, some down. Finally an opportunity to push the pace a bit, averaged around 2:55/km, though some were up and osme were down. I do feel I could stand to push a bit harder, though. When there are so many people around who, in my opinion, are racing to be near the front, it makes me feel self-conscious to run harder. Because then they'll be as judgy as I am of them1