Training Log Archive: AliCIn the 31 days ending Oct 31, 2009:
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Saturday Oct 31, 2009 #
Rowing (erg) 10:00 [2]
Decided not to run as foot was a bit sore, so used dad's erg.
But, erging is soooo boring, and my arms are so weak. Couldn't stand more than 10 min....
But, erging is soooo boring, and my arms are so weak. Couldn't stand more than 10 min....
Friday Oct 30, 2009 #
Running intervals (track) 13:00 [5]
10 x 400, 1 min recoveries, longer after 5th (3 min = bathroom break)
Goal was to do all under 80, which I made!
78
77
77
78
79
80 (actually 79.91 < 80)
77
78
78
78
Pretty consistent actually. Although I wussed out for the last two and gave myself 10 extra seconds recovery, I have to admit... Still a super-tough workout!
Goal was to do all under 80, which I made!
78
77
77
78
79
80 (actually 79.91 < 80)
77
78
78
78
Pretty consistent actually. Although I wussed out for the last two and gave myself 10 extra seconds recovery, I have to admit... Still a super-tough workout!
Drills 5:00 [1]
Track drills, after stretching, before 400s.
Running 25:00 [1]
10 min warm up, a few strides, and warm down. Not counting the minute recoveries, because I was just standing there...
Thursday Oct 29, 2009 #
Strength 5:00 [1]
5 min abs before dinner, otherwise a day off training- now have drawers for the new apt, woo!
Wednesday Oct 28, 2009 #
Running 49:55 [2]
Amity Hills-
Little warm up in town, then 3 times down and up Amity St. Good morning run, fun to get the hill in, last one pushed a bit harder. Tea afterwards at Amherst Coffee, nice.
Little warm up in town, then 3 times down and up Amity St. Good morning run, fun to get the hill in, last one pushed a bit harder. Tea afterwards at Amherst Coffee, nice.
Tuesday Oct 27, 2009 #
Running (trail) 1:30:00 [2]
Trail run with Donna at Mt. Toby. Really good fun. Dark almost from the very start, haven't run in the dark that much, and maybe could use a brighter headlight, my wee mountain marathon one was not so powerful, but not too bad either.
Once a very very slight ankle crunch, but not bad at all. More twisting side to side, but ankles must be getting stronger, no probs.
This was the ~8 mi version. There's also a 10 or 11 mi version.
Once a very very slight ankle crunch, but not bad at all. More twisting side to side, but ankles must be getting stronger, no probs.
This was the ~8 mi version. There's also a 10 or 11 mi version.
Monday Oct 26, 2009 #
Strength (climbing) 20:00 [1]
4 or 5 climbs with Sara and Christina, I was able to climb the 5.8s pretty easily, but a bit tired toward the end. Think it will take work to get back to 5.10s though... Christina is well impressive though, dancing up the wall!
Sunday Oct 25, 2009 #
Running 43:28 [2]
Gorgeous gorgeous day! Little run around. Enjoying the air, the trees.
Strength 9:00 [1]
6 min abs, 2 side plank, 1 pushups
Saturday Oct 24, 2009 #
Running race 1:12:25 [4] 8.1 mi (8:56 / mi) +300m 8:01 / mi
Skyline Scramble
There was no orienteering around, which makes since sense it's US champs, so it was this 8.1 mi trail run near Boston or a more local road 10k Sunday. Opted for the trail race! =)
Was good fun, tricky little trail and rocky too. Ended up off the trail once on orange blazes, prob only 150m the wrong way though. Really made you work to go fast. Crunched my ankle once, but not that badly and wasn't wearing a brace, so think it must be better than it was, but isn't 'better' yet.
There was no orienteering around, which makes since sense it's US champs, so it was this 8.1 mi trail run near Boston or a more local road 10k Sunday. Opted for the trail race! =)
Was good fun, tricky little trail and rocky too. Ended up off the trail once on orange blazes, prob only 150m the wrong way though. Really made you work to go fast. Crunched my ankle once, but not that badly and wasn't wearing a brace, so think it must be better than it was, but isn't 'better' yet.
Running warm up/down 15:00 [1]
5 min before
10 min after with Tom and Odin
10 min after with Tom and Odin
Friday Oct 23, 2009 #
Running 35:50 [1]
Little run around the neighborhood in the morning. Colder than yesterday... CVS wasn't open before 8 am though, I thought it would be for some reason.
Thursday Oct 22, 2009 #
Running intervals 9:55 [5]
Track time! Amherst College track is just a 6 min jog from my apt. Perfect!
800- 2.52, 200 jog
400- 86, 400 jog
800- 2.57, 200 jog
400- 79, 400 jog
400- 79
Slower than track season last spring for sure, but a start! Was nice warm weather for this.
800- 2.52, 200 jog
400- 86, 400 jog
800- 2.57, 200 jog
400- 79, 400 jog
400- 79
Slower than track season last spring for sure, but a start! Was nice warm weather for this.
Running warm up/down 28:45 [1]
Warm up- jog over to the track and once around, then recovery jogs between intervals, and cool down back to the apt- nearly dark on the way back! But just small streets, so way safer than yesterday's evening run!
Drills 5:00 [1]
5 min drills on the track before intervals, no hurdles around, unfortunately!
Strength 7:00 [0]
5 min abs, 2 min side plank
Wednesday Oct 21, 2009 #
Running 36:19 [1]
An evening run, involving some errands to get sandpaper from Home Depot and various little things from CVS (including band-aids, which I apparently require for everyday life). Unfotunately, these were both on the sort of busy-roadside strip mall that doesn't have sidewalks (pavements) or crosswalks anywhere because you're supposed to drive everywhere- but that's ridiculous becuase it's within 1.5 mi from my house. So lots of running through parking lots.
Running tempo 15:00 [4]
Before heading over to the strip mall, did a 15 min tempo on the trail near Amherst College Observatory- it's not that long turns out, went forth and back and forth on it to get the 15 min in. Felt good, was pushing it. A bit slower than 5k pace, but faster than 10k pace for sure.
Tuesday Oct 20, 2009 #
Running 27:47 [1]
Easy jogging before/between/after plyo exercises. Across Amity Street, then across Rt. 9 onto Orchard St., then was going down S. Pleasant and found Amherst College Observatory, which is on top of a very, very small hill. Found a trail behind it, which ran along the back of the golf course, and then took me right back to Rt. 9, almost back at home, surprisingly! Still figuring out the neighborhood!
Drills (plyos) 15:00 [3]
3 x squat jumps, one leg hops, hanna's killer telemark leaps (only 8 each time), skate jumps, and bench hops
last bench hops actually replaced by a 30s uphill sprint due to no bench around at the time
about 2 min gap between the start of each exercise
last bench hops actually replaced by a 30s uphill sprint due to no bench around at the time
about 2 min gap between the start of each exercise
Monday Oct 19, 2009 #
Running 24:00 [1]
Morning run- west on Amity St. (probably turned into something else at some point) towards/through Hadley. Not the most inspired road for running- no sidewalk, but also narrow in places with some traffic. But had one gorgeous view over the hills.
Running 16:00 [5]
4 x (2 min, 30 s rest, 2 min), ~2 min rest between each set
Felt much better than yesterday, but think I can push them harder. 2 min is a strange time- short but not short enough to go really really fast.
Felt much better than yesterday, but think I can push them harder. 2 min is a strange time- short but not short enough to go really really fast.
Sunday Oct 18, 2009 #
Running 34:30 [1]
Little jog around the neighborhood in the rain. Just figuring out where things are.
Saturday Oct 17, 2009 #
Event: WCOC Paugussett
XC skiing (skate rollerski) 43:00 [1]
Went for a rollerski in Hanover as have not found the right roads in Amherst yet... Did the Trescott Hill-Etna loop, backtracking a few times to get good intervals in. Pole tips seriously need sharpening!
XC skiing intervals 13:00 [5]
1-4-2-4-2 minutes of intervaling. Feel ok, not super strong skiing yet though.
Friday Oct 16, 2009 #
Running 48:48 [2]
Thought I forgot my wallet at Daniela's so ran over there during lunch, it's not. Am now assuming it's in my car. Seriously, must stop being such a space cadet at some point!
Thursday Oct 15, 2009 #
Running 34:47 [1]
Trail run exploring the trails around here a bit more- was nearly dark when I started at 6.30 am! But then got light. Cold though. Brrrr... The trails around here are great. And trail running I think will strengthen my right ankle (which has been babied due to brace-wearing to avoid the crunch). Hopefully this trailrunning will ease it back into shape.
Wednesday Oct 14, 2009 #
Running 20:00 [1]
Towards Puffers Pond, then exploring some trails. Apparently the Robert Frost trail goes at least 25 miles in one direction- awesome!
Running intervals 16:00 [5]
1-2-3-4-3-2-1 - last one up the big hill on the little road to Daniela's, most of the rest on trails, some edging off trails into the woods to be more terrain-y.
Monday Oct 12, 2009 #
XC skiing 44:30 [1]
Easy neighborhood rollerski- had a chat with 3 different people, two walkers, one neighbor just pulling out of his drive. Legs were surprisingly ok after yesterday, just generally a bit tired.
Sunday Oct 11, 2009 #
Event: Hudson Highlander
Orienteering race 4:51:57 [3] 26.2 km (11:09 / km)
Tired! Haven't done something that tough in awhile... the race was longer than most of my total training time since maybe May?
Ran the first map (inc. most of the trail run with Hilly and Sam), but when we came out from the wrong trail onto the road, I decided I should go back and actually follow the yellow line despite the fact that we'd already taken a long-cut. So lost them then.
Second map was the most technical, and I did pretty well with it, although had to keep talking myself into running and not just walking. Blueberries are tough stuff! Was around a number of guys.
Third map was tough just to keep with it. Went to far on the first control- mistook one set of rocks for another. Next few went fine, but was just hard to keep going- was slow enough I didn't really make any more mistakes though, although I nearly went passed 25, just saved myself.
Good stuff: stayed with it enough to navigate, didn't twist or crunch ankles or pull anything
Stuff to work on: reading a map while trail running, physical fitness (esp. strength to run through terrain/blueberries!), figure out pacing again
Ran the first map (inc. most of the trail run with Hilly and Sam), but when we came out from the wrong trail onto the road, I decided I should go back and actually follow the yellow line despite the fact that we'd already taken a long-cut. So lost them then.
Second map was the most technical, and I did pretty well with it, although had to keep talking myself into running and not just walking. Blueberries are tough stuff! Was around a number of guys.
Third map was tough just to keep with it. Went to far on the first control- mistook one set of rocks for another. Next few went fine, but was just hard to keep going- was slow enough I didn't really make any more mistakes though, although I nearly went passed 25, just saved myself.
Good stuff: stayed with it enough to navigate, didn't twist or crunch ankles or pull anything
Stuff to work on: reading a map while trail running, physical fitness (esp. strength to run through terrain/blueberries!), figure out pacing again
Saturday Oct 10, 2009 #
Running warm up/down 15:00 [2]
Over to near the start, then the drills, then two short intervals on the way to the start.
Drills warm up/down 5:00 [1]
Drills led by one of the French.
Kick bum- High knees - Bound - Grapevine - Arms - Run backwards
Twice a week they apparently do these exercises 3-4 times each.
Kick bum- High knees - Bound - Grapevine - Arms - Run backwards
Twice a week they apparently do these exercises 3-4 times each.
Orienteering 58:53 [3]
Tero-planned training relay, paired with Ross = team Rally! =)
Leg 1 was out with Kat on the same one, I was further and further behind as it went on- could not map read + run at her speed!
Leg 2 had a bad mistake running to far in boulder land.
Leg 3, also a bit confused in boulder land.
Final leg- pretty good! Chasing down Cristina and passed by Eddie.
Leg 1 was out with Kat on the same one, I was further and further behind as it went on- could not map read + run at her speed!
Leg 2 had a bad mistake running to far in boulder land.
Leg 3, also a bit confused in boulder land.
Final leg- pretty good! Chasing down Cristina and passed by Eddie.
Orienteering 47:26 [3]
Fairly smooth, but not too aggressive- my left achilles was bugging me a bit, and with the highlander on the very near horizon, didn't want to push it over the edge.
Felt more and more comfortable with the map and rocks and such.
Felt more and more comfortable with the map and rocks and such.
Thursday Oct 8, 2009 #
Running 26:00 [2]
Run back to Daniela's from work. Took a wrong turn, which made it a bit longer, not a terrible thing!
Wednesday Oct 7, 2009 #
Running 40:00 [1]
A loop Mauro recommended from work. Not bad, although toughest hill is right at the beginning- maybe backwards would be better?
Running intervals 6:00 [4]
Some not-awesome intervals. Hard to plan where to do them (ie. to avoid downhills, traffic lights) on my first time around the loop.
Tuesday Oct 6, 2009 #
Running 21:00 [2]
Forgot to bring my shoes into work, so didn't get to run mid-day, but squeezed one in to the last minutes of daylight after getting back! Felt slightly asthmatic at the end of it actually. Weird.
Sunday Oct 4, 2009 #
Running warm up/down 4:30 [1]
Short warm up- back is sore from ducking under so many tree branches yesterday!
Orienteering race 1:07:08 [4] 6.65 km (10:06 / km) +140m 9:08 / km
Boulder Dash A-meet: Fox Forest
Happier- felt much better than yesterday- more aggressive and fewer mistakes.
Was smooth til 6, which I was too high for. Didn't see the path that could be used to 8, but happy with my route anyways. 15 was my biggest mistake, went the high path route and must have just come off the path at the wrong point- required serious backtrakcing and relocationg. Ug. Think I just didn't keep track of where I was on the path accurately enough!
Happier- felt much better than yesterday- more aggressive and fewer mistakes.
Was smooth til 6, which I was too high for. Didn't see the path that could be used to 8, but happy with my route anyways. 15 was my biggest mistake, went the high path route and must have just come off the path at the wrong point- required serious backtrakcing and relocationg. Ug. Think I just didn't keep track of where I was on the path accurately enough!
Saturday Oct 3, 2009 #
Running warm up/down 17:00 [1]
12 min warm up
5 min warm down
5 min warm down
Orienteering race 1:25:55 [4] *** 7.65 km (11:14 / km) +310m 9:20 / km
13c
Boulder Dash A-meet: Sargent Center
First O in US in ages! First half went ok, then some more silly and significant mistakes at the end. Also realized I need to be a bit more aggressive with my running through trees and such. Was being a bit too dainty maybe...
First O in US in ages! First half went ok, then some more silly and significant mistakes at the end. Also realized I need to be a bit more aggressive with my running through trees and such. Was being a bit too dainty maybe...
Friday Oct 2, 2009 #
Event: UNO Boulder Dash
Running 36:25 [1]
Jog around the real neighborhood loop. Pretty- but there are also trails- these will have to be explored!!
Thursday Oct 1, 2009 #
Running 26:00 [2]
Tried to do the loop described by Mauro, but cut off to early.
Running 3:00 [5]
6 x 30 sec all-out efforts, last 3 up a steep hill