Training Log Archive: blIn the 7 days ending Jul 11, 2009:
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Saturday Jul 11, 2009 #
Orienteering 1:30:00 [2] *** 5.9 km (15:15 / km)
spiked:24/27c shoes: Brooks Cascadia
Training at Pawtuckaway. Brendan Shields, Ian Smith, Ross Smith, Lori Huberman, made/vetted. Hadn't a clue I would be doing this today. Copied course on map & away - goal was just to be smooth, spike all, no real concern about time, eg, take a break, notice more. Time is a guess as watch was stopped & failed to restart. Had camera in fanny pack - that caused trouble early on as in magnetic drift which caused some confusion I won't describe. Have been aware of cell phone but thought this was ok. Bland parts of Pawtuckaway can do things re what map says, what one believes one sees. Other than that, ok - usual scratchiness & occ rocky stuff (forgot active ankle) but such a session of O has to be beneficial by definition. Fantastic place but very different fm, say Scotland. Moving a bit slow made me more aware of mosquitos.
Friday Jul 10, 2009 #
Road running 37:00 [2] 3.5 mi (10:34 / mi)
shoes: Loco training
Roads around Concord w/ Diane - had something sl grander but RL changed that. On way home, stopped at Bow HS, was going to try something on track but it is being resurfaced. Came home, had 2 bowls of ice cream and a nap - plummetting from the heights, as it were.
Thursday Jul 9, 2009 #
Track 19:23 [4] 4.8 km (4:02 / km)
shoes: Loco training
SPS track, overcast, low 60s - good for track. Energy there.
Approached w/o ambiguity. Early in week, after coming bk fm Maine always hard to focus/large changes in activity - better as week progresses.
Warmup 800: 400, 2X200: 3:40
3X1600, 200 rest:
1. 6:31 (3:17, 3:14)
2. 6:28 (94.15, 3:13, last 96.72)
3. 6:23.79 (92:40,3;09.96, last 96.32) - surprised w/ 92 as goal was to
keep a pace, not too fast. Not be 'done for' at end of each of the three.
'Disdain 7' appears to be evolving to 'center around 6:30'. Need to get
accustomed to under 3:10 for first 800. Moreso, need to do nonstop! - a
real challenge.
Approached w/o ambiguity. Early in week, after coming bk fm Maine always hard to focus/large changes in activity - better as week progresses.
Warmup 800: 400, 2X200: 3:40
3X1600, 200 rest:
1. 6:31 (3:17, 3:14)
2. 6:28 (94.15, 3:13, last 96.72)
3. 6:23.79 (92:40,3;09.96, last 96.32) - surprised w/ 92 as goal was to
keep a pace, not too fast. Not be 'done for' at end of each of the three.
'Disdain 7' appears to be evolving to 'center around 6:30'. Need to get
accustomed to under 3:10 for first 800. Moreso, need to do nonstop! - a
real challenge.
Orienteering 52:38 [3] *** 4.35 km (12:06 / km) +65m 11:16 / km
spiked:10/12c shoes: Brooks Cascadia
Green Y1 course fm A meet fall, '07. Early part was trying w/ downed branches then mt laurel - hard to see anything! Not used in BG - changes fm winter ice & full leaf as well. Thought I'd get 10'/k but became apparent that would not happen. Lost contact twice & resorted to memory which is always in the bkgnd but seems like cheating. Got in vicinity of one & just cont'd w/o a positive id. Hard to fxn w/o more contour input. Another was in logged area which sucked w/ all the brashings - get mad when I recall how pretty that area was. Good practice anyway.
Wednesday Jul 8, 2009 #
Trail/woods running 22:00 [2] 1.5 mi (14:40 / mi)
shoes: New Balance 1011
DP/MSK assessment in am; along powerline to beaver pond - bull frogs, rain drops, tiny yellow flowers, green of summer. Feel tired but probably am not. Not shaping up for a decent noon hour - persistent rain at moment.
Road running 59:15 [2] 5.24 mi (11:18 / mi)
shoes: New Balance 992
Noon run w/ Diane, no rain. Luti but cut thru SPS, considered a mile on track but short on time. Was going to stop at BHS on way home but pouring not to mention dogs deserted.
Tuesday Jul 7, 2009 #
Track 16:07 [4] 4.0 km (4:02 / km)
shoes: Loco training
SPS track, overcast, drizzle. Not sure what I was going to do - no
committment, just go to track. Not the best approach. Whimpy, chilly but
after 5' off comes T shirt & after first mi, off comes singlet.
1.6lk: 6:33 (3:15/3:18) walk a lap then
1.6k : 6:29.75 (had to do that- 3:15/3:15) walk 3/4ths lap then
800m: 3;03.9 (90/94) - not interested in another 1600 but did this at
least. Not bad considering the ambiguity I approached the track with. HTFU6, but always sl inc in track savy, whether better or worse. 800s prob good idea for better 1600s, speed always at the root.
committment, just go to track. Not the best approach. Whimpy, chilly but
after 5' off comes T shirt & after first mi, off comes singlet.
1.6lk: 6:33 (3:15/3:18) walk a lap then
1.6k : 6:29.75 (had to do that- 3:15/3:15) walk 3/4ths lap then
800m: 3;03.9 (90/94) - not interested in another 1600 but did this at
least. Not bad considering the ambiguity I approached the track with. HTFU6, but always sl inc in track savy, whether better or worse. 800s prob good idea for better 1600s, speed always at the root.
Track 5:23 [3] 1.2 km (4:29 / km)
shoes: Loco training
Warmup; 400s, 200s - 121, 102; 49, 47
Monday Jul 6, 2009 #
Beach 6:40 [5]
shoes: Loco training
Went ashore on Merchant I, wanted some threshold exercise - idea fm "Trail Running" tho no great insight there. 10 of est 150m at 5 effort with 10 seconds rest, wet, somewhat firm sand.
Merchant I w/ beach just visible...
Came upon these guys just inside woods...
...bigger is about Pawtuckaway size.
Merchant I w/ beach just visible...
Came upon these guys just inside woods...
...bigger is about Pawtuckaway size.
Trail/woods running 32:17 [3] 3.1 mi (10:25 / mi)
shoes: New Balance 1011
Nottingcook loop after getting home - Z&M glad for the effort after 4 days in kennel. Mocha bit a porcupine this time - last Wed was a skunk (still smells some fm that when wet). Maybe 60ish quills, got most out within 2 minutes but sitting duck for moskies & DF's. Got rest out with Beth at home with 'roach clip' - maybe 10 more in gums, amazing that some were almost an inch long & just barely poking above the mucosa. Will Mocha learn?
Trail/woods running 8:17 [4] 1.15 mi (7:12 / mi)
shoes: Loco training
One loop with effort at the end.
Sunday Jul 5, 2009 #
Trail/woods running 35:00 [3] 3.5 mi (10:00 / mi)
shoes: Loco training
Off to find NEHGC which I ran along day before. Lots of hiking paths right alongside, even through, the GC, some manicured woods - all in all, nice place to run, avoiding golfers. Some roads in town as well - refreshing.