Training Log Archive: cmorseIn the 30 days ending Sep 30, 2001:
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| 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 | Sa | Su | |||||||||
Saturday Sep 29, 2001 #
Run - Trail (Sampler) 39:00 [3] 6.12 km (6:22 / km)
8:00am - Haven't run in the woods in a while, so I went up to the forest - ran the Sampler with Deb S. and Bruce M. Nice easy pace since Deb is running VT50 tomorrow. Easy conversational pace the entire distance...
Thursday Sep 27, 2001 #
Run - Treadmill (Treadmill (Intervals)) 43:00 [4] 8.2 km (5:15 / km)
12:00n - Speedwork Session as follows:
1st Set - 9.5mph interval / 6.8mph recovery - 1%,3%,5%,7% inclines. 182 HRmax
2nd Set - 1% incline, 6.8mph recovery, 9.5, 10, 10.5, 11.5mph intervals. 181 HRmax
3rd Set (inverted intervals?) - 9.5mph interval / 6.8 recovery but -3% incline on interval and 3% on recovery ended up with a HR of 160 +/- 2 bpm regardless of interval or recovery. Steady effort, varying speed/incline.
Total time include warmup, cooldown and 4 min between sets at 6.8mph
Calves noticeably tired afterwards
1st Set - 9.5mph interval / 6.8mph recovery - 1%,3%,5%,7% inclines. 182 HRmax
2nd Set - 1% incline, 6.8mph recovery, 9.5, 10, 10.5, 11.5mph intervals. 181 HRmax
3rd Set (inverted intervals?) - 9.5mph interval / 6.8 recovery but -3% incline on interval and 3% on recovery ended up with a HR of 160 +/- 2 bpm regardless of interval or recovery. Steady effort, varying speed/incline.
Total time include warmup, cooldown and 4 min between sets at 6.8mph
Calves noticeably tired afterwards
Tuesday Sep 25, 2001 #
Run - Treadmill (Treadmill - Fartlek) 29:15 [4] 6.44 km (4:33 / km)
6:00am - Ran 4 miles fartlek - base 8mph, but occasional increases of speed as well as varying incline.
Run - Treadmill (Treadmill - Recovery) 5:00 [2] 0.48 km (10:25 / km)
6:30am - Recovery - walked 5 min at 4mph
Run - Treadmill (Treadmill - Mile) 5:20 [4] 1.61 km (3:19 / km)
6:35am - fast mile - increasing from 8mph to 11mph, slightly downhill.
Run - Treadmill (Treadmill) 10:25 [2] 1.07 km (9:44 / km)
Cooldown - 4mph
Monday Sep 24, 2001 #
Run - Treadmill (Treadmill) 28:00 [4] 6.44 km (4:21 / km)
6:15am - after a 2 week gap, back in the gym this AM. Opted to run 4 miles at relatively steady pace.
Run - Treadmill (Treadmill) 4:00 [2] 0.32 km (12:30 / km)
6:45 - cooldown
Tuesday Sep 11, 2001 #
Run - Treadmill (Treadmill) 14:45 [3] 3.2 km (4:37 / km)
6:00am - legs still a bit 'out-of-it' from Boulder Dash - settle for a quick easy 2 mile run (8mph) with a couple of 10mph quarters tossed in the middle. Pace looks quicker as I did not bother with 'warmup', rather jumped right into an 8mph pace whereas normally my warmup is folded into overall time/pace. HRmax = 143, HRavg = 120ish...
Sunday Sep 9, 2001 #
Orienteering (Boulder Dash Red Day 2) 1:27:00 [5] 6.2 km (14:02 / km)
9:52am - still hot, another good day of running, but blew #2 completely by ignoring my own Pawtuckaway rule of not navigating on rock features. Lost track of pace count enroute to #2 and began looking at rocks, convincing myself I was somewhere other than where I wanted to be. (In reality I was very close to the bag initially) Wound up floundering for a long time in the area to the SW of #2. Finally wound up at swamps to the west and relocated - should have done that much earlier. Rest of run felt strong, but knowing I blew that much time early on probably affected how hard I pushed in reality. Managed to cross the line standing up today...
Saturday Sep 8, 2001 #
Event: UNO Boulder Dash
Orienteering (Boulder Dash Red Day 1) 1:21:00 [5] 6.6 km (12:16 / km)
11:52am - overall felt strong, no lack of endurance - errors on #6 & #8 probably account for 15 minutes, minor 30-90sec errors in other places. Extremely fast finish sprint, catching something near the end and crossing the line airborne and horizontal. Far from the front runners...
Wednesday Sep 5, 2001 #
Note
HRr = 46
Run - Treadmill (Speed Intervals) 43:02 [4] 8.37 km (5:08 / km)
6:10am - Speed Interval workout - 9.5mph interval, 6.8mph recovery. First set at 4%, second at 2%, third set at -3% but went for raw speed with the third of 4 intervals at 12.3mph for the last 30 seconds (HRmax=181). Final interval of last set back at 9.5mph and then cruise at 4.4mph to cooldown.
Probably nothing more until Boulder Dash....
Probably nothing more until Boulder Dash....
Monday Sep 3, 2001 #
Run - Treadmill (Speed Intervals w/ Hills) 43:00 [4] 7.27 km (5:55 / km)
8:45am - Set treadmill for 43 minutes speed interval workout - 8.5mph max, 6mph recovery, 2.9-4mph warmup/warmdown. Cranked up the incline incrementally in the middle of each recovery period so inclines for the first set of intervals were 0,2,4 & 6%. 2,4,6&8 on the second set and 3,5,7&9% on the third set. HRmax peaked at 180bpm on the last interval, third set. Warmed down and then switched to spinning on bike for a while...
Run - Treadmill (Easy Spinning) 17:05 [2] 0.0 km
9:30am - easy spinning on bike, a tad over 4 miles at around 100rpm. Tried to gauge heart rate but built in sensor seems awfully erratic (90-145bpm with no apprecialbe change in effort) so we will ignore heart rate...