Training Log Archive: cmorseIn the 30 days ending Apr 30, 2001:
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| 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 | Sa | Su | Mo | |||||||||||||||||
Monday Apr 30, 2001 #
Note
HRr = 52
Sunday Apr 29, 2001 #
Note
HRr = 55 - this plus tired muscles means today is a rest day....
Saturday Apr 28, 2001 #
Note
HRr = 48
Orienteering (Wolf Den) 3:10:00 [2] 12.75 km (14:54 / km)
3PM - Pick up controls and rehang some for Sundays courses. Too tired to even muster a jog on the trails, so entire thing was done at a brisk walk. Quite beat by end, may not run tomorrow.
Orienteering (Wolf Den (hanging)) 55:00 [2] 3.5 km (15:43 / km)
7:00 am - hanging flags visible from trails. Mostly in northern part of park.
Orienteering (Wolf Den (Red)) 50:27 [5] 6.33 km (7:58 / km)
11:00am - Ran Red course (course setter/mapper) see comments under racing.
Friday Apr 27, 2001 #
Note
HRr = 52
Orienteering (Wolf Den (course set)) 5:50:00 [1] 20.0 km (17:30 / km)
11:00 am - Sunny, 60's - hanging flags and putting out water for weekend meet at Wolf Den. With nice weather pending, it could be a very large turnout. Toting flags, multiple maps (2 days) and clue sheets etc so did not run, just walked virtually the entire park.
Thursday Apr 26, 2001 #
Run - Treadmill (Treadmill) 24:30 [4] 4.83 km (5:04 / km)
6:30am - Brief warmup, then did 4x400 intervals at 3.73min/km (10mph) at a 2% incline, then recovering to 120bpm between. HRmax = 151. Did one last 400m interval at -2% incline but at 3.4min/km (11mph). Coasted at 7.5min/km until 3 mile mark as a warmdown...
Not too much today as the next three days will be spent in the woods at Wolf Den - course setting tomorrow, run Saturday, then collect/rehang flags for Sunday, then run Sunday and collect flags afterwards... me thinks Monday will be a rest day...
Not too much today as the next three days will be spent in the woods at Wolf Den - course setting tomorrow, run Saturday, then collect/rehang flags for Sunday, then run Sunday and collect flags afterwards... me thinks Monday will be a rest day...
Note
HRr = 50
Wednesday Apr 25, 2001 #
Run - Treadmill (Treadmill) 30:00 [4] 4.8 km (6:15 / km)
6:30 am - Opted for an 'easy' workout. Tried the 'rolling hills' program on the treadmill. Run steady at 6.2 min/km with incline varying between 4% & 9%. Tougher than it seemed although HR stayed right in the 120-133 bpm range (66-73% HRmax - middle of the aerobic range). Flattened it out and ran at 4min/km for last 500m.
Note
HRr = 48
Tuesday Apr 24, 2001 #
Run - Treadmill (Treadmill) 45:00 [5] 7.5 km (6:00 / km)
8:40am - 10 minute warmup - 6min/km @ 2% incline
10 minutes - increase incline 1% per minute through 12% HRmax=159
recover to HR120 @ -5% incline
immediately to 13% incline - hold 2 minutes HRmax155
recover to HR120 @ -5% incline
immediately to 14% incline - hold 2 minutes HRmax157
recover to HR120 @ -5% incline
3 minutes at 3.75 min/km @ 0% incline
8 minutes gradual slowdown 12min/km --> 15min/km
10 minutes - increase incline 1% per minute through 12% HRmax=159
recover to HR120 @ -5% incline
immediately to 13% incline - hold 2 minutes HRmax155
recover to HR120 @ -5% incline
immediately to 14% incline - hold 2 minutes HRmax157
recover to HR120 @ -5% incline
3 minutes at 3.75 min/km @ 0% incline
8 minutes gradual slowdown 12min/km --> 15min/km
Monday Apr 23, 2001 #
Note
HRr = 47
Will take it easy today - legs sore - probably from being too warm yesterday and inadequate fluid/carbs during day. Maybe a short trail run later this evening.
Will take it easy today - legs sore - probably from being too warm yesterday and inadequate fluid/carbs during day. Maybe a short trail run later this evening.
Sunday Apr 22, 2001 #
Orienteering (Brainard Red) 1:22:58 [4] 7.1 km (11:41 / km)
11:20am - sunny, warm (85 later in day). Nice course, but vague control description on #4 (foot of cliff, but there were 4 impassables in the circle - I assumed (wrongly) that it was at the foot of the lowermost cliff (over 100m long) and after climbing down to control, had to find a way back up to flag - should have had a description of 'which' cliff. Also lots of logging slash slowed down running speed up top - but made for a very good footwork workout. (25+ minutes over 2nd place)
Orienteering (Brainard (ctrl pickup)) 44:58 [2] 3.0 km (14:59 / km)
3:30pm - downright hot (85F) - picked up most of the southern controls. Went out without compass or control description so wandered a bit on a few controls. Did not push too hard either.
Orienteering (Brainard (Sh White)) 1:25:00 [1] 2.0 km (42:30 / km)
1:30pm - did short white with Anna & Jackson (ages 4 & 2). Nice walk in the woods, spent some time doing map reading exercises while Anna did the white course - so we'll count it as 'training'....
Saturday Apr 21, 2001 #
Orienteering (Wolf Den) 1:32:58 [2] 9.6 km (9:41 / km)
9:30am - cloudy, mid 50's - vetted the 30 control score-o course. A couple of seasonal marshes already dry and somewhat vague, so relocated those controls to stronger features, but otherwise was a nice run. Woods open and dry and very pleasant to run in.
Note
HRr = 51
Thursday Apr 19, 2001 #
Run - Treadmill (Treadmill) 22:33 [4] 4.0 km (5:38 / km)
6:20am - warmup 3 minutes on treadmill, then 5 minutes at 5min/km @ 2% incline, then increase incline 1% per minute through 8%. Heart rate peaked at 164 (90% HRmax) Tough, but could have held it longer or done repeats. But this was just a 20 minute 'easy' workout after yesterdays goat. After one minute at 8% incline, dropped 3% per minute to -5%, then eased back to level and slowed down to 10min/km until HR dropped to 100. HR did not drop much for the first couple minutes after max effort, then dropped fairly quickly.
Wednesday Apr 18, 2001 #
Orienteering (Billygoat (vetting)) 2:11:58 [4] 17.58 km (7:30 / km)
11:45am - cloudy, cool and windy although the sun would come out before I finished. Distance is based upon actual distance run. Course currently at 15.95 km. My course pace is 8.25 min/km. I did not skip any controls either. Obviously can't go into more details (shhh, its a secret), but its a fine course although visibility will be an issue given that the event won't be until early June.
Run - Mixed (warmup/cooldown) 24:00 [1] 2.5 km (9:36 / km)
Gay City main road not open yet, parked in winter lot on Rt85, Jogged to Billygoat start, also walked back from finish.
Tuesday Apr 17, 2001 #
Run - Treadmill (Treadmill) 40:00 [4] 6.75 km (5:56 / km)
6:05am - Used Trotter 685 w/ HRM for first time.
Warmup - 7min
15min @ 137bpm (75% HRmax)
7min @ 120bpm (65% HRmax)
3min @ 150bpm (83%HRmax)
Cooldown - 8min
Warmup - 7min
15min @ 137bpm (75% HRmax)
7min @ 120bpm (65% HRmax)
3min @ 150bpm (83%HRmax)
Cooldown - 8min
Monday Apr 16, 2001 #
Run - Trail (7-Sisters) 35:05 [3] 6.0 km (5:51 / km)
8:30am - sunny, cool - Supposed to meet Tom at 8am to run the full course, but as of 8:25 he had not shown. Since he was putting out water, I did not bring any to carry so I opted to go out for a short, hard workout. Did the climb up Bare Mt., then ran hard for 20 minutes (10 out, 10 back) then picked my way back down to the Norwottuck Parking lot as best as I dared. Tom was just arriving as I got in - we chatted for a bit, then I hit the road. Good run, a full three hours would have left me spent. [Brahmas]
Sunday Apr 15, 2001 #
Run - Trail (ST<->Grahaber) 24:53 [3] 5.0 km (4:59 / km)
6:30am - clear, 30F - ran trails easy out to Grahaber Rd. and back. Pushed a little on the way back. Maybe do 7-Sisters tomorrow w/ Tom. [Brahmas]
Saturday Apr 14, 2001 #
Orienteering (Five Ponds - Red) 1:22:03 [4] 6.53 km (12:34 / km)
11:00 - sunny, 50's - a sluggish but not terrible run. Felt really nice to be in the woods again.. Comments on Race Splits. [Brahmas]
Friday Apr 13, 2001 #
Run - Treadmill (Treadmill) 20:00 [3] 3.45 km (5:48 / km)
6:45am - first trip to SRF. Checked out equipment, did a short run on treadmill - still stiff from Wednesday. Slowly increased speed to 4min/km for a couple minutes, then slowed down...
Thursday Apr 12, 2001 #
Note
Obtained membership to Student Rec Facility on campus. Full Cardio & Selectorized equipment. Trail runs & O training not frequent enough. This will hopefully allow me to maintain consistency of workouts, do a little interval work and use outdoor time for technique.
Wednesday Apr 11, 2001 #
Run - Trail (Nipmuck (UConn<->74)) 2:40:00 [2] 20.0 km (8:00 / km)
11am - first run out in 2 months. Clouding over, 50ish. Chest tight w/ some asthma at first, clearing around 25 minutes in. Felt pretty good if somewhat slow, reached Rt 74 in 66 minutes. Good on the return until I got near the river at which point I bonked big time (~100 minutes) nothing left. Walked most of the way back to campus. Will go easy tomorrow and perhaps 90 min on Friday. [New Brahmas]
Tuesday Apr 10, 2001 #
Note
Green light - after laying low for 9 weeks due to unusual pressure in my chest, I finally got the word from the cardiologist. Whatever is causing my chest tightness is not heart related. Time to RUN!!
Sunday Apr 1, 2001 #
Run - Mixed (SLR->Hale->Powerline) 32:41 [2] 6.0 km (5:27 / km)
7:00 am - cloudy, 30's - chest very tight still, quick to become short of breath. Testing next Monday to rule out heart. Lots of ice, mud and brambles to deal with today. Felt good to get out, but otherswise uninspiring...