Training Log Archive: AliCIn the 7 days ending Oct 7, 2012:
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Sunday Oct 7, 2012 #
Event: Hudson Highlander XVII
12 PM
Orienteering 1:16:19 4.31 mi (17:42 / mi) +232m 15:10 / mi
ahr:116 max:166 27c
Playing at Blue Mountain! Great to be out in the woods. And they are such loooovely woods!
I was putting up streamers for the pre-NAOC camp along with Ian and Alex, I had the middle clump of 27 controls. A small ankle crunch though, just while trail running and looking at my map.... boo! So I can run in the woods, but have to be very careful about where I put my feet. The plan might be to stop for map reading and then just try to book it, while paying attn to foot placement at NAOCs.... hm.
I was putting up streamers for the pre-NAOC camp along with Ian and Alex, I had the middle clump of 27 controls. A small ankle crunch though, just while trail running and looking at my map.... boo! So I can run in the woods, but have to be very careful about where I put my feet. The plan might be to stop for map reading and then just try to book it, while paying attn to foot placement at NAOCs.... hm.
Saturday Oct 6, 2012 #
Rollerskiing 1:18:37 18.7 km (4:12 / km) +231m 3:58 / km
Woo! And in Poughkeepsie after an early morning flight from Cleveland to Detroit (note: this doesn't make sense) then to Newburgh,w here I was picked up by dad and then dropped of at the nearest UHaul station. Project Move underway!
The ski was great, after a ski was expertly convinced by Alex to glide better. Double poling around the Smith-Didell loop with the bike path in between. Bike path is lovely smooth rollerskiing!
The ski was great, after a ski was expertly convinced by Alex to glide better. Double poling around the Smith-Didell loop with the bike path in between. Bike path is lovely smooth rollerskiing!
Friday Oct 5, 2012 #
7 AM
Running tempo 1:14:45 9.76 mi (7:40 / mi) +72m 7:29 / mi
ahr:149 max:173
Morning tempo in Wildwood! 2 x 15 min, a good run. The red trail is the hilliest, has a section that kind of rolls, but the blue loop has the best continuous hill on it. It was just slightly drizzling and after the sun came up, there was an awesome full rainbow and a very faint double. Neat!
Thursday Oct 4, 2012 #
6 PM
Running 23:22 2.42 mi (9:39 / mi) +27m 9:20 / mi
ahr:133 max:151
Mmm, and time sucked away by jumping car battery + deciding with it recently jumped it would probably be a good time to do my shopping run. Soooo scooted out for just a short run, absolutely lovely afternoon!
Drills 7:59 0.54 mi (14:47 / mi)
ahr:129 max:146
Normal running drills, calves seem kinda tight.
Strength 2:47 [0] 0.0 mi
ahr:81 max:88
Twice through sets of 12s on hammie exercises- spaced out on 3rd set, whoops!
Wednesday Oct 3, 2012 #
7 AM
Rollerskiing 57:55 6.55 mi (8:50 / mi) +34m 8:42 / mi
ahr:123 max:159
Morning specific strength. Starting at pretty dark still. The hill on Riverside works, but does get busy as 8 approaches - school or work start time, I guess. Still, no stop sign at the bottom of the hill, so at least it's clear what I and all the cars will do, so it is definitely safer than campus hill.
5 x triceps, single-stick, no poles and double pole
5 x triceps, single-stick, no poles and double pole
Tuesday Oct 2, 2012 #
3 PM
Running 54:28 5.55 mi (9:49 / mi)
ahr:131 max:175
Hills, Toledo-style = treadmill times.
Holy moley. Treadmills can be vicious. I mean, I guess I was never maxing out HR-wise, but it hurt for sure and there was no scenery flying by to take my mind off things nor wind to help my sweat actually be effective.
Anyways, 5 x 3 min. I tried the first one at 6.4 mph (=9.22 min per mile) at elevation (whatever measure that is?) of 15. I barely made it. Gripped the hand rails at 3 min exactly and lunged for the slow down button. Ok, so after that, the other three were at the same speed, but more manageable inclination of 10.
A good workout, but I'm not dying to repeat it. I guess it or something related is probably a good thing to do though...
Holy moley. Treadmills can be vicious. I mean, I guess I was never maxing out HR-wise, but it hurt for sure and there was no scenery flying by to take my mind off things nor wind to help my sweat actually be effective.
Anyways, 5 x 3 min. I tried the first one at 6.4 mph (=9.22 min per mile) at elevation (whatever measure that is?) of 15. I barely made it. Gripped the hand rails at 3 min exactly and lunged for the slow down button. Ok, so after that, the other three were at the same speed, but more manageable inclination of 10.
A good workout, but I'm not dying to repeat it. I guess it or something related is probably a good thing to do though...
Strength 3:00 [0]
weight:151.6lbs
Woo! And there's a flamingo hemisphere at the Rec Center. So did my flamingos. Score!
Weight is post-workout on the electric scale there.
Weight is post-workout on the electric scale there.
Monday Oct 1, 2012 #
7 AM
Rollerskiing 59:08 8.96 mi (6:36 / mi) +58m 6:28 / mi
ahr:127 max:154
Morningski! Sun a'rising out at pretty much the beginning of 'useful daylight'. (Still strange to be on the W side of a timezone!) Anyways, new addtion = vest, winter is coming...
Alternating 10 mins of no poles, double pole, normal skiing, with some mini-speeds thrown in for fun. Tried the paved loop in Wildwood that Neil and I tried so hard to avoid running on. Turns out, it's great for rollerskiing, woo! And it has some gentle grades, better at least than the bike path. It is a bit busy- some folks seemed entertained by my skiing-like antics out there, while others didn't budge from their morning grump mode. Ah well.
Alternating 10 mins of no poles, double pole, normal skiing, with some mini-speeds thrown in for fun. Tried the paved loop in Wildwood that Neil and I tried so hard to avoid running on. Turns out, it's great for rollerskiing, woo! And it has some gentle grades, better at least than the bike path. It is a bit busy- some folks seemed entertained by my skiing-like antics out there, while others didn't budge from their morning grump mode. Ah well.
6 PM
Running 6:00 [1] 0.55 mi (10:55 / mi)
Wee little jog to wake up the legs before drills.
Drills 6:30 [2]
Ankle plyos - hopscotch, mogul jumps, twist jumps, sumo jumps and added some one-log hops to round it all off. Goal is to strength ankle so it doesn't get to the position where it crunches the bone! It is feeling less and less sensitive and no crunches since the one three weeks ago up in Michigan. Optimistic, but will be keeping the careful. =)