Training Log Archive: AliCIn the 31 days ending Aug 31, 2007:
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| 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 | ||||||||||||||||||||||||||||||||||||||||||||
Thursday Aug 30, 2007 #
Running 1:25:00 [2]
Nice around 11 mi run with Stephi, very cool to be able to train with her. We were doing around 7:45 miles I think?
Wednesday Aug 29, 2007 #
XC skiing (Skate rollerski) 54:00 [1]
First time on rollerskis in awhile!
Rowing 50:00 [1]
Strength (Core) 15:00 [1]
On the beach, waiting for Stephi to come back from her longer rollerski
Tuesday Aug 28, 2007 #
Rowing warm up/down (Canoeing) 20:00 [1]
To and from the road with Stephi, nice morning!
Running warm up/down 30:00 [2]
Warm up, down, some drills, and rest between intervals.
Running intervals (3 x 1 mile) 18:15 [5]
Did 3 x 1mi, all in exactly 6:05, according to my watch. Really surprised with the consistency!!
Did the miles from 1 to 2, from 2 to 1, then from 1 to 0, from Rockhaven.
Did the miles from 1 to 2, from 2 to 1, then from 1 to 0, from Rockhaven.
Monday Aug 27, 2007 #
Running 1:25:00 [2]
Ouch! Sore from waterskiing yesterday for sure. Good longish run, went out past the Kilworthy General store to the right.
Sunday Aug 26, 2007 #
Rowing 40:00 [1]
Very easy row. At Kahshe!!!! Wahooo!!!
Saturday Aug 25, 2007 #
Running 35:00 [2]
Run in Reading with Stephen!
Strength 10:00 [1]
Core stuff with Stephen in the back garden
Thursday Aug 23, 2007 #
Running warm up/down 35:00 [2]
Run over to the track and once around the park for a warm up In Reading.
I threw out my old running shoes this morning since my bag was overweight, and they were really done anyways, but that meant I didn't have any to train in today!! So I went over running in my Tevas, and then one of the other people at the session had a spare set of size 42 shoes, so I was in luck!!
I threw out my old running shoes this morning since my bag was overweight, and they were really done anyways, but that meant I didn't have any to train in today!! So I went over running in my Tevas, and then one of the other people at the session had a spare set of size 42 shoes, so I was in luck!!
Running warm up/down (Drills) 15:00 [1]
Some drills- high knees, heel flicks, grapevine, high skips, then a few strides and starts on the track.
Running intervals 7:00 [5]
Since I did a hard session yesterday, I didn't want to do the whole session they were doing on the track, which was 3 x (4 x 200m w/ 1min rest) w/ 4 min rest. So I did the 1st and 4th 200s of the first set of 4, then the entire second set, and skipped the third.
Was running 34-35s 200s.
Was running 34-35s 200s.
Running warm up/down 25:00 [2]
A lap around the park again to cool down, then had to put the sandals back on and run back through Reading.
Definitely a bit tired!
Definitely a bit tired!
Wednesday Aug 22, 2007 #
Running warm up/down 31:00 [1]
Last run in Dwingeloo!
Warm up and down to/from Yellow/Red loops.
Warm up and down to/from Yellow/Red loops.
Running intervals 17:00 [5]
4 x 4mins with 1.5 min recovery
Felt pretty strong. 3rd one was the best, went up some extra sand dunes on the 4th.
Also did a 1 min quicker interval to top it off at the end!
Felt pretty strong. 3rd one was the best, went up some extra sand dunes on the 4th.
Also did a 1 min quicker interval to top it off at the end!
Tuesday Aug 21, 2007 #
Running 1:10:00 [1]
And way tired still, so just went for a run around the Blue loop. Felt very sluggish.
Actually, a girl that just moved into the guest house wanted to come for a run with me, so I started with her around the little bit around the pond on the white loop, but we had to start to run 7 mins into it. Took her back, chatting and walking, then went on my run.
Actually, a girl that just moved into the guest house wanted to come for a run with me, so I started with her around the little bit around the pond on the white loop, but we had to start to run 7 mins into it. Took her back, chatting and walking, then went on my run.
Strength 5:00 [1]
3 min abs, 2 min back- Didn't want to push it as the rib was a bit wierd, but I should be getting back to doing this stuff!!
Monday Aug 20, 2007 #
Running (Recovery) 40:00 [2]
Birthday Run!!!!
So I woke up this morning, having turned 23 sometime overnight (or not really, I was born around 3am in Seattle= noon in Holland), and totally sore from head to foot. Kinda expected after all the effort yesterday!
Had a nice recovery run (in sunshine!) around the red and white loops. Was just thinking about stuff and I realized I was running faster than I meant to, guess my muscles felt better after a warm up.
And... the rib feels better, finally. Only hurt with sneezes today, didn't notice it when I ran at all. I still avoided playing soccer- didn't want to relapse!!
So I woke up this morning, having turned 23 sometime overnight (or not really, I was born around 3am in Seattle= noon in Holland), and totally sore from head to foot. Kinda expected after all the effort yesterday!
Had a nice recovery run (in sunshine!) around the red and white loops. Was just thinking about stuff and I realized I was running faster than I meant to, guess my muscles felt better after a warm up.
And... the rib feels better, finally. Only hurt with sneezes today, didn't notice it when I ran at all. I still avoided playing soccer- didn't want to relapse!!
Sunday Aug 19, 2007 #
Cycling 20:00 [1]
To the race start, having packed everything back on to the bike, so it was a bit heavier!
Running warm up/down 15:00 [2]
Warm up to the start. Got a little mini-cramp so walked for a bit to make it go away.
Orienteering race 1:03:41 [4] *** 8.03 km (7:56 / km)
Yay! A good day! So excited to at least have had one decent race where I didn't become hopelessly confused at any point. I finished 5th out of 12 in women's elite. Pretty psyched about that!
What worked: I was careful. Very careful. Sacrificed speed to make sure everything around me added up with the map. I would say I was a bit over-hesitant, but that balance is tricky for sure!
What worked: I was careful. Very careful. Sacrificed speed to make sure everything around me added up with the map. I would say I was a bit over-hesitant, but that balance is tricky for sure!
C • :) 1
Cycling 2:00:00 [2]
And cycled back from the race to Eindhoven. Took a roundabout route, because the cyclepath along the highway wasn't that interesting, and I figured I should put the Fietspadkart I bought to use! I went back over to Holland the same way I came, then diverted to the west into small towns- Achtereste Brug, something else Brug, then picked up a cycle path through a park that was gorgeous (and filled with other people cycling! had to use my bell quite a bit). At the end of this cycle path, there was some sort of detour around Valkensward because of a car race, so I went to Dommelen (home of Dommelisch beer), up to Waalre, over to Aalste, and finally on in to Eindhoven.
Cycling 30:00 [2]
Back from Hoogeveen- probably the last time I do this. Ouch, my legs were sore!
Note
On the rib- since the medicine was making my stomach turn in circles, I stopped taking it on Friday. On Saturday, the rib felt awful. I kept sneezing and it was really painful with each sneeze. So silly!!!!
But, this morning, I woke up and it felt decidedly better- ie. didn't hurt when I did a sit-up to get off the ground, and a little better when I had to use it to crawl in and out of the tent. Hopefully I'm on the mend from this super-mysterious injury!!!
But, this morning, I woke up and it felt decidedly better- ie. didn't hurt when I did a sit-up to get off the ground, and a little better when I had to use it to crawl in and out of the tent. Hopefully I'm on the mend from this super-mysterious injury!!!
Saturday Aug 18, 2007 #
Cycling warm up/down 20:00 [1]
Over to the race. Went early to check out yesterdays results and buy a new control-description holder.
Running warm up/down 12:00 [2]
Over to the start!
Orienteering race 1:18:13 [4] 8.26 km (9:28 / km)
Ugh. Really wanted to do better than yeserday, but this was worse. I became totally confused to control number 5, and I'm actually still not sure what I did. Everything seemed to make sense along the way, then nothing did. I relocated by realizing that the two paths I could be on had slightly different orientations, so a bearing settled which I was on, then I just along it til I saw something noticable.
So that mistake took a lot out of me, and then, about halfway in, I got really, really tired. This hasn't happened to me in an orienteering race ever before. I was just totally wiped. A little bit later, I realized I was massively thirsty and must be really dehydrated- definitely true! I had bad stomach cramps after yesterdays race (I blame the medicine I was on for my rib- the doctor mentioned something about stomach problems when he gave it to me- not like I can read the Dutch warnings though!) and probably didn't eat or drink enough going into today... oops.
Was 10th out of 10. Blob.
So that mistake took a lot out of me, and then, about halfway in, I got really, really tired. This hasn't happened to me in an orienteering race ever before. I was just totally wiped. A little bit later, I realized I was massively thirsty and must be really dehydrated- definitely true! I had bad stomach cramps after yesterdays race (I blame the medicine I was on for my rib- the doctor mentioned something about stomach problems when he gave it to me- not like I can read the Dutch warnings though!) and probably didn't eat or drink enough going into today... oops.
Was 10th out of 10. Blob.
Friday Aug 17, 2007 #
Cycling 30:00 [1]
Cycling to Hoogeveen with everything I need for 3 days packed onto my bike: tent, sleeping bag, O-kit and shoes, raingear, some food. Just a bit heavier feelin than normal!! Rib still hurts.
Cycling 1:40:00 [1]
From Eindhoven down to Lommel. I bought a bike route map from the tourist office at the station, but the route was easy- just take the highway between the two cities, more or less. Trickiest bits were just getting in and out of the cities. Something like a 33km cycle? I was getting tired by the end, so I eased up a bit- wanted to save something for the race!
Orienteering race 45:46 [4] 5.6 km (8:10 / km)
First race running in an elite class! Of course, it didn't go amazingly, coming in 9th out of 12th- I made a big 'ol mistake on number 4 and took forever (around 7 minutes) to relocate. So that certainly didn't help. Other than that, I was pretty happy with how I raced, actually!
Goal- Do better tomorrow, and don't let the path network mess with me. Paths may look friendly and like good things to orienteer off of, but they're not when you mistake what path you're on!
Goal- Do better tomorrow, and don't let the path network mess with me. Paths may look friendly and like good things to orienteer off of, but they're not when you mistake what path you're on!
Thursday Aug 16, 2007 #
Note
(injured) (rest day)
GRRRRRRRRRRRRRR....
I have been waiting to go orienteering at the Belgian 5 days most of the summer, and now I'm not going. At least not to the first day. My rib is simply not getting better, and as much as I'd like to orienteer, it would be stupid to do right now, without really knowing whats wrong, and having it only get worse and not better since Monday.
Seriously, what is wrong with this rib? I don't understand. Absolutley no trauma to it, and it I pulled a muscles or some such nonsense, I would expect it to at least not be getting worse....
I have been waiting to go orienteering at the Belgian 5 days most of the summer, and now I'm not going. At least not to the first day. My rib is simply not getting better, and as much as I'd like to orienteer, it would be stupid to do right now, without really knowing whats wrong, and having it only get worse and not better since Monday.
Seriously, what is wrong with this rib? I don't understand. Absolutley no trauma to it, and it I pulled a muscles or some such nonsense, I would expect it to at least not be getting worse....
Note
(injured)
Went to the local doctor, and he diagnosed what was going on with some Dutch word, which sounds like it just means inflamation. I asked if I could go run and things, and he said if the pain allowed... I have some prescription anti-inflammatory to try to calm things down!
So, tomorrow morning I'm off and going to the last 3 days of the Belgian 5 days! Wahoo!
So, tomorrow morning I'm off and going to the last 3 days of the Belgian 5 days! Wahoo!
Wednesday Aug 15, 2007 #
Event: 5 days of Belgium
Note
(injured)
Taking the day off so I don't aggravate the rib at all! Hopefully it'll be better for tomorrow!!!
Cycling 40:00 [1]
To and from Bridge night with Stefan and George. I'll miss bridge nights, they've been lots of fun...
Rib doesn't hurt much while I'm cycling, but seemed a bit worse right afterwards.
Rib doesn't hurt much while I'm cycling, but seemed a bit worse right afterwards.
Tuesday Aug 14, 2007 #
Running 1:03:00 [1]
Mellow run around the blue loop. Very nice. Unfortunately it got cloudy, but it didn't rain, so I was happy!
Skipped softball. My rib is still hurting a fair bit and I think that would for sure aggravate it. What have I done? It really feels like it's the bone that's hurt and not muscles or something.... Could I really have gotten a stress fracture in my rib from carrying a bag around??? I going to go ahead and assume it's nothing major- hopefully better tomorrow!
Skipped softball. My rib is still hurting a fair bit and I think that would for sure aggravate it. What have I done? It really feels like it's the bone that's hurt and not muscles or something.... Could I really have gotten a stress fracture in my rib from carrying a bag around??? I going to go ahead and assume it's nothing major- hopefully better tomorrow!
Monday Aug 13, 2007 #
Running warm up/down 20:00 [1]
To and from soccer. On the way back, faster than George and Gabriele, who had to take a longer route on their bikes.
Field Sports (Soccer) 40:00 [2]
A good match- the sides were 6 vs 8, and I was on the team of 6, which meant lots of running! Much more comfortable doing this now than at the beginning of the summer.
Gabriele had two fantastic headers into goal. Simply unstoppable. I played goalie twice, saved it a few times.
Haro brough some beer for after the game. I hung out, didn't drink much since I still had to run home!!
Gabriele had two fantastic headers into goal. Simply unstoppable. I played goalie twice, saved it a few times.
Haro brough some beer for after the game. I hung out, didn't drink much since I still had to run home!!
Strength (Core) 14:00 [1]
Finally got some core strength back in!
Unfortunately my top rib is really sore, maybe slightly injured, from carrying around my shoulder bag all weekend in Amsterdam. I broke this rib during one of my shoulder dislocations, and it set at a wierd angle. Hopefully it'll go away in a few days!
Unfortunately my top rib is really sore, maybe slightly injured, from carrying around my shoulder bag all weekend in Amsterdam. I broke this rib during one of my shoulder dislocations, and it set at a wierd angle. Hopefully it'll go away in a few days!
Sunday Aug 12, 2007 #
Cycling 33:00 [1]
Cycling back from Hoogeveen. In the rain and the dark. And when I crashed my bike the other day (silly story- I was trying to dry my hair while riding a bike! oops), I broke the dynamo lights on it, so it was in the *complete* dark. And the Dwingerveld Heide is one of the darkest places in the Netherlands (where people come to look at the stars with their telescopes), so it really was completely, completely dark. Made it home, though!
Saturday Aug 11, 2007 #
Cycling 40:00 [2]
To Hoogeveen station to get the train to go see SGB in Amsterdam!
I got 5 minutes out, and realized I left my cell phone. I decided to go back and get it, even though it meant I would miss the train I said I'd be on, becuase if I didn't have it and something went wrong, we might not meet up and that would be horribly tragic. So, went back, grabbed phone and got on the next train!
I got 5 minutes out, and realized I left my cell phone. I decided to go back and get it, even though it meant I would miss the train I said I'd be on, becuase if I didn't have it and something went wrong, we might not meet up and that would be horribly tragic. So, went back, grabbed phone and got on the next train!
Friday Aug 10, 2007 #
Running warm up/down 33:00 [2]
Warm up, down and stuff between intervals. Kind of rushed it as I had very little time to cook roasted veggies before the BBQ at 6...
Running intervals 25:00 [5]
The old 1-2-3-4-5-4-3-2-1 pyramid. Focused on being quick on the shorter ones, and solid on the longer ones. I feel pretty fast on these trails now. Not sure how much it will cross-over to running on things that have more ups and downs, or running through the woods, but I feel like it's gotta help somewhat!
Orienteering in 6 days, wahoo!
Orienteering in 6 days, wahoo!
Thursday Aug 9, 2007 #
Running 45:20 [2]
A run, fit into the bitty bit of time free I had today. Did some spenst during it, but not tons. Starting to get excited about the Belgian 5 days next week! I going to go orienteering again!! Wahooo!
Wednesday Aug 8, 2007 #
Running warm up/down 27:47 [2]
Running tempo 20:00 [3]
So I guess this would be a tempo run. I just felt like running fast this morning, but not really like doing a time trial or intervals, so I ran the yellow loop at a good tempo pace. Actually, I *meant* to run the yellow loop, but apparently zoned out so completely that I went on the red loop for a good portion of it after they crossed once, then got back on the yellow loop, and didn't realize it until I got to the end and it took much less time than it should have! I blame starting the run 5 minutes after I woke up.
Tuesday Aug 7, 2007 #
Running (Steady) 39:17 [3]
A run with other people. Slightly longer than last time, but not very. Real good to run with people though!
Monday Aug 6, 2007 #
Running warm up/down 15:00 [2]
Over to Hotel de Borken for some soccer. Passed on the way by the boys, who have now wimped out and refuse to run with me to the field- now they take their bikes. A hotish one, but it clouded over for us to play soccer, which was nice!
Field Sports (Soccer) 53:00 [2]
Played in goal for the last bit, so not a full hour of soccer. It was only 5 on 5 to start, but a sixth for each team came eventually. We played the first half with small goals instead of goalies (my idea), but people wanted goalies for the second half so they could take a break!
And... I scored a goal for the first time!! Usually I'm sort of a midfield type since I can run that way, this way and back again, but I was playing further up, got the ball, made a move and faked out the goalie. Made me happy, even though my team must have been down at least 10 points by the end. It's a fun game, no one really cares!
And... I scored a goal for the first time!! Usually I'm sort of a midfield type since I can run that way, this way and back again, but I was playing further up, got the ball, made a move and faked out the goalie. Made me happy, even though my team must have been down at least 10 points by the end. It's a fun game, no one really cares!
Running warm up/down 22:00 [2]
Ran back from soccer, taking the Red Loop from the Bospub (where we get yummy pancakes every week, mmmmm....) Legs were a bit tight from yesterdays walking (probably from walking around 12k in flip-flops....), and it felt good to have a bit of a steady run.
Strength (Abs) 8:00 [1]
Only did abs- the pizza was almost ready!
Sunday Aug 5, 2007 #
Note
slept:5.0
Wadloping!
Today, I went wadloping. This (particularily Dutch?) activity consists of walking through mudflats and the Waddenzee at low tide, over to one of the Wadden islands along the north coast. It's amazing. The idea of *walking* to an island 9km from the mainland is very bizarre! It only got about waist-high at the deepest, and the most fun bit was at the beginning with the mud sucking you in! Its a very fun thing to do, particularily if you're country has no mountains in it!
We walked to the island (12km), across to the north side (1km), swum in the ocean from a gorgeous beach, then meandered back along the beach to the inhabitated part of the island (6km) where we refueled on drinks (chocolate milk for me!) and ice cream before heading back to the ferry (5km). So a fair distance traversed by the feet today, and a fantastic time!
Today, I went wadloping. This (particularily Dutch?) activity consists of walking through mudflats and the Waddenzee at low tide, over to one of the Wadden islands along the north coast. It's amazing. The idea of *walking* to an island 9km from the mainland is very bizarre! It only got about waist-high at the deepest, and the most fun bit was at the beginning with the mud sucking you in! Its a very fun thing to do, particularily if you're country has no mountains in it!
We walked to the island (12km), across to the north side (1km), swum in the ocean from a gorgeous beach, then meandered back along the beach to the inhabitated part of the island (6km) where we refueled on drinks (chocolate milk for me!) and ice cream before heading back to the ferry (5km). So a fair distance traversed by the feet today, and a fantastic time!
Saturday Aug 4, 2007 #
Rowing 1:30:00 [3]
And today rowed in a coxless 4 with the veteran men. Yikes! They had me stroke since I'm tinier and fit better towards the end of the boat, but that meant I couldn't follow anyone- I had to set the rhythm and pace, which is difficult when I had no clue what they usually row like!
The boat was surprisingly heavy feeling- I thought it would be light since they're stronger than me and we had no coxswain. Went hard some, easy some, and it did feel way better on the way back. Did a final 30 that really took some effort.
The boat was surprisingly heavy feeling- I thought it would be light since they're stronger than me and we had no coxswain. Went hard some, easy some, and it did feel way better on the way back. Did a final 30 that really took some effort.
Strength (Abs) 6:00 [1]
A few ab exercises right before dinner.
Friday Aug 3, 2007 #
Running 1:05:00 [2]
Run with spenst in the middle. A sunny day! Around the lake with the grave mounds on the far end, to the blue loop, back on the yellow loop. Pretty day.
Body still feels off- from hard intervals Wednesday? Dehydration? Who knows... Going to work on drinking more water for a start!
Body still feels off- from hard intervals Wednesday? Dehydration? Who knows... Going to work on drinking more water for a start!
Strength (Spenst) 30:00 [2]
Jumps, hops, skips, bounds...
I'm a Tigger, and Tiggers are wonderful things, they're tops are made out of rubber, their bottoms are made out of springs.... =)
I'm a Tigger, and Tiggers are wonderful things, they're tops are made out of rubber, their bottoms are made out of springs.... =)
Thursday Aug 2, 2007 #
Running 35:00 [2]
A run with other people!!!
Assiz, who works in the canteen, Ronald, Sauroud and I got together for a run. It was short, but still so nice to run with others. My body was sore from yesterday's effort, so I didn't go longer or anything.
Assiz, who works in the canteen, Ronald, Sauroud and I got together for a run. It was short, but still so nice to run with others. My body was sore from yesterday's effort, so I didn't go longer or anything.
Strength (Core) 16:00 [1]
The usual stuff. Abs felt weak too- how are they sore from my intervals yesterday?
Wednesday Aug 1, 2007 #
Running 35:30 [2]
Warm up, down and the 5 min between intervals. Was super stressed going out as I had been working furiously on comments and corrections my supervisor had faxed on my first year report.
Running intervals 24:49 [5]
2 x 3k Red Loop
Really went for it again, trying to improve on times from last time- and did! Not sure if I improved physically, or was just mentally tougher getting myself around the loop, but either is good!
First loop: 12:14 (last time 12:17)
5 minute recovery
Second loop: 12:35 (last time 12:44)
Really went for it again, trying to improve on times from last time- and did! Not sure if I improved physically, or was just mentally tougher getting myself around the loop, but either is good!
First loop: 12:14 (last time 12:17)
5 minute recovery
Second loop: 12:35 (last time 12:44)