Training Log Archive: mgbIn the 31 days ending Jan 31, 2012:
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Tuesday Jan 31, 2012 #
6 PM
Running 54:58 [3] 6.61 mi (8:19 / mi) +144m 7:47 / mi
Didn't try to go too hard today after 3 days of great training. With the training schedule I have now, I don't think I will have a quality exercise on Tuesdays. The lower body strength exercise on top of weekend running doesn't allow for enough rest to have a faster run on Tuesdays.
Monday Jan 30, 2012 #
5 PM
Cycling 20:00 [3] 5.35 mi (3:44 / mi)
Easy biking at the gym. Going for fast turn over.
Strength 45:00 [3]
plank, side plank, resistence ankle inversion, resistence ankle eversion, abdominal machine - 155 lbs, pec fly - 135 lbs, back fly - 105 lbs, dumbbell crunch - 2x35 lbs, Step-up with knee raise, Step down, lunges, Assisted Dip - 90 lbs, lat pulldown 110 lbs, Quadruped, Calf Raises Over Step, Squats
Sunday Jan 29, 2012 #
2 PM
Running long 1:15:32 [4] 9.82 mi (7:42 / mi) +169m 7:18 / mi
Superfast today. Improved my personal best on this route with 2 min and 16 seconds. It feels like my mileage and interval training is paying off. Especially considering that I had to stop at a number of road crosssings and I had a blister for the last 2.5 miles. Feels like I will be able to reach my goal for CBHM.
Saturday Jan 28, 2012 #
10 AM
Running 1:05:01 [3] 8.31 mi (7:49 / mi) +60m 7:39 / mi
Running the bike path. I wanted to focus on running with good running form, so I elected to run something fairly flat. It turned into something fairly fast. It probably helps with all the people on the path, to keep the pace up.
Running warm up/down 9:47 [2] 0.58 mi (16:50 / mi) +57m 12:54 / mi
Strength 5:00 [3]
resistence ankle eversion, wobble board
Thursday Jan 26, 2012 #
6 PM
Running warm up/down 10:04 [3] 1.2 mi (8:23 / mi)
Warming up before coached warm-up.
Running warm up/down 15:10 [3] 0.3 mi (50:32 / mi)
Coached warm-up.
Running warm up/down 1:29 [3] 0.6 km (2:28 / km)
Strides
Running intervals 40:00 [5] 5.8 km (6:54 / km)
CSU intervals today. I wasn't in top shape today, as something with my throat was bothering me. Scratchy and dry. I don't know how it affected me. Maybe more mentally than physically. Legs felt pretty strong though.
The program today was (800,600,400)x3. I did everything apart from the last 400:
800: (48.4, 49.8, 50.7, 50.7): 3:19.6
600: (45.6, 48.5, 48.4): 2:22.5
400: (41.8, 43.6): 1:25.4
800: (49.6, 46.2, 49.2, 50.4): 3:15.4
600: (43.1, 46.7, 47.6): 2:17.4
400: (41.0, 43.0): 1:24.0
800: (47.7, 48.0, 48.9, 50.0): 3:14.6
600: (45.7, 48.5, 49.4): 2:23.6
The program today was (800,600,400)x3. I did everything apart from the last 400:
800: (48.4, 49.8, 50.7, 50.7): 3:19.6
600: (45.6, 48.5, 48.4): 2:22.5
400: (41.8, 43.6): 1:25.4
800: (49.6, 46.2, 49.2, 50.4): 3:15.4
600: (43.1, 46.7, 47.6): 2:17.4
400: (41.0, 43.0): 1:24.0
800: (47.7, 48.0, 48.9, 50.0): 3:14.6
600: (45.7, 48.5, 49.4): 2:23.6
Strength 10:00 [3]
The coach was teaching us plyometrics.
9 PM
Strength 5:00 [3]
Some wobble board after coming home.
Wednesday Jan 25, 2012 #
6 PM
Running 30:09 [3] 4.0 mi (7:32 / mi)
Medium easy running on the treadmill. Hit 5k at 23:24.
Strength 25:00 [3]
Medial Rotation - 30 lbs, Dumbbell crunches - 2x30 lbs, plank, side plank, dumbbell shrug - 2x40 lbs, seated row - 100 lbs, assisted dip - 90 lbs, abdominal machine - 140 lbs
Tuesday Jan 24, 2012 #
4 PM
Running warm up/down 4:00 [3] 0.45 mi (8:53 / mi)
Running 10:00 [5] 1.47 mi (6:48 / mi)
Busy day at work, so trying to fit in something shorter at the gym on the treadmill. Going for a fast pace, building up some more time at this pace getting used to it.
Running 10:00 [3] 1.33 mi (7:31 / mi)
Going a little bit further.
Monday Jan 23, 2012 #
5 PM
Cycling 20:00 [3] 5.27 mi (3:48 / mi)
Medium intense biking at the gym
Strength 45:00 [3]
Pretty thorough strength training at the gym.
plank, side plank, resistence ankle inversion, resistence ankle eversion, abdominal machine - 140 lbs, pec fly - 130 lbs, back fly - 100 lbs, seated row - 110 lbs, Step-up with knee raise, Step down, lunges - 2x20 lbs, bridge, bicycle, Captain's Chair, Bench Press - 105 lbs, pull down (cable) 60 lbs, Quadruped
plank, side plank, resistence ankle inversion, resistence ankle eversion, abdominal machine - 140 lbs, pec fly - 130 lbs, back fly - 100 lbs, seated row - 110 lbs, Step-up with knee raise, Step down, lunges - 2x20 lbs, bridge, bicycle, Captain's Chair, Bench Press - 105 lbs, pull down (cable) 60 lbs, Quadruped
Sunday Jan 22, 2012 #
2 PM
Running 1:20:52 [4] 9.74 mi (8:18 / mi) +219m 7:46 / mi
I wasn't able to get out to Weston for the Ski-O today, so I ran the hilly route instead.
I had a good pace today, improving my best time on this route with 20 seconds.
I had a good pace today, improving my best time on this route with 20 seconds.
Strength 5:00 [3]
Wobble board
Saturday Jan 21, 2012 #
9 AM
Orienteering 47:29 [3] 2.49 mi (19:04 / mi) +103m 16:54 / mi
Setting the streamers for the training.
Orienteering 49:30 [3] 3.4 mi (14:33 / mi) +115m 13:10 / mi
Ian, Lori and sgb came out to do some Memory-O with only contours, swamps and impassable cliffs on the map. I had set 5 small courses all starting from the same place. You were allowed to read the map at the start, but then leave the map and execute the run without the map. Great for forcing you to simplify and training map memory.
I did run all five courses, but it was a little bit unfair since I had just streamered them.
It was snowing lightly and fairly cold.
I did run all five courses, but it was a little bit unfair since I had just streamered them.
It was snowing lightly and fairly cold.
Thursday Jan 19, 2012 #
7 PM
Running warm up/down 8:25 [3] 1.0 mi (8:26 / mi)
Running intervals 17:16 [4] 2.54 mi (6:48 / mi) +1m 6:47 / mi
No CSU Training today, so Ian and I went to Danahey to do some intervals instead. I felt bad that I couldn't be a better training partner for Ian for this as I am so far behind him when it comes to speed. I hope it wasn't a total waste of time for him. I have to get faster so I can keep up with the regular crew of CSU runners. On the positive side, it hasn't been two years since I started running again and I continually keep improving, so I have hope that I will be able to get there. We did a program of 4 x 1000m + 2 x 400m.
I messed up the timings, but trying to reconstruct from GPS:
1st: (1:33.7,1:41.8,51.7): 4:07.2
2nd: (1:37.9,1:44.6,52.3): 4:14.8
3rd: (1:38.3,1:44.9,53.8): 4:17
4th: (1:37.9,1:43.9,57.6): 4:19.4
I have done 10-15 seconds faster on the indoor track, so today was an expectionally slow day as well. I beleive this is part of the amount of mileage I have been adding lately. I have high hopes as I keep getting used to the higher mileage that the speed will keep improving as well.
I messed up the timings, but trying to reconstruct from GPS:
1st: (1:33.7,1:41.8,51.7): 4:07.2
2nd: (1:37.9,1:44.6,52.3): 4:14.8
3rd: (1:38.3,1:44.9,53.8): 4:17
4th: (1:37.9,1:43.9,57.6): 4:19.4
I have done 10-15 seconds faster on the indoor track, so today was an expectionally slow day as well. I beleive this is part of the amount of mileage I have been adding lately. I have high hopes as I keep getting used to the higher mileage that the speed will keep improving as well.
Running intervals 1:29 [5] 0.23 mi (6:27 / mi)
The first 400m. Messed up start of clock. A few seconds should be added.
Running intervals 1:28 [5] 0.25 mi (5:52 / mi) +1m 5:48 / mi
The last 400m. Time accurate, and the fastest.
Running warm up/down 15:00 [3] 1.0 km (15:00 / km)
Rest between intervals.
Strength 3:00 [3]
Wobble board.
Wednesday Jan 18, 2012 #
5 PM
Running 20:00 [3] 2.64 mi (7:35 / mi)
Some easy running on treadmill.
Strength 35:00 [3]
plank, side plank, resistence ankle inversion, resistence ankle eversion, abdominal machine - 140 lbs, pec fly - 130 lbs, back fly - 100 lbs, assisted dip - 90 lbs, lat pull down - 100 lbs, lateral raise - 2x20 lbs, seated row - 80 lbs
Tuesday Jan 17, 2012 #
6 PM
Running 54:35 [3] 6.63 mi (8:14 / mi) +142m 7:43 / mi
Didn't have a specific goal pace today, but just wanted to go medium fast. Problem with the motivation today since it was dark, drizzling and I have done this route a million times.
Monday Jan 16, 2012 #
1 PM
Running 34:01 [3] 4.11 mi (8:16 / mi) +79m 7:48 / mi
An easier run. Felt pretty good after the weekend runs.
Strength 20:00 [3]
Step-up with knee raise, sit-ups, plank, push ups, lunges, resistence ankle inversion, resistence ankle eversion, wobble board, abdominal crunch, bridge, bicycle
Sunday Jan 15, 2012 #
2 PM
Running long 1:19:06 [4] 9.8 mi (8:04 / mi) +169m 7:40 / mi
Wanted to do the route faster than I have done it before, but I was about 1min 15 seconds behind. Still felt a little bit like an improvement because the conditions were not ideal: Done a long orienteering course the day before, a cold 15 degrees and a strong head wind in many sections. Felt stronger, but comparing the splits, it seems like a lost most of the time the last couple of miles going uphill. At that point, it felt like my face was about to fall off though as there was a steady cold head wind trying to freeze it.
Ankle was still tender starting out, but felt better towards the end. Used the ankle brace today again, to be safe.
Ankle was still tender starting out, but felt better towards the end. Used the ankle brace today again, to be safe.
Saturday Jan 14, 2012 #
9 AM
Orienteering 1:41:09 [3] 7.42 mi (13:38 / mi) +294m 12:08 / mi
Fun training set by Ian. Regular blue type course in the fells, but with the trails removed from the map. It definitely made the orienteering more interesting. I didn't have any major problems with the orienteering, but the trails in real life made it harder sometimes. They took you off the line that you wanted to go on.
The boulders were questionable many times too. Either miniscule or non existent.
I didn't run hard today, but tried to focus on a good flow with the orienteering. Ali must have done the same thing, as we almost had the same time. Interesting that I had a much better min per km today compared with the Traverse. It shows that my pacing for the Traverse was really horrible.
My ankle has been tender since I ran though, as I did a miss-step to 16. I am hopefully fine by tomorrow, but I need to start a training regimen to strengthen my ankle muscles. I am pretty sure it is a couple of the muscles that are tender as they have been overextended. Thankfully, I wore my ankle brace.
QuickRoute: http://www.sprintseries.org/doma/show_map.php?user...
The boulders were questionable many times too. Either miniscule or non existent.
I didn't run hard today, but tried to focus on a good flow with the orienteering. Ali must have done the same thing, as we almost had the same time. Interesting that I had a much better min per km today compared with the Traverse. It shows that my pacing for the Traverse was really horrible.
My ankle has been tender since I ran though, as I did a miss-step to 16. I am hopefully fine by tomorrow, but I need to start a training regimen to strengthen my ankle muscles. I am pretty sure it is a couple of the muscles that are tender as they have been overextended. Thankfully, I wore my ankle brace.
QuickRoute: http://www.sprintseries.org/doma/show_map.php?user...
Thursday Jan 12, 2012 #
7 PM
Running warm up/down 32:00 [3] 1.2 mi (26:40 / mi)
Coached warm up plus some laps
Running intervals 35:00 [5] 5.8 km (6:02 / km)
CSU intervals. 200m rest between each. Did something in between the short and the long program.
800m: (44.37,48.02, 48.98,49.45)
1000m: (47.57,49.37,48.68,48.70,49.13)
1200m: (46.87, 50.70,50.92,51.83,53.10,51.38)
1000m: (46.49, 49.85,51.55,51.45,51.23)
400m:(43.52,46.27)
400m:(42.64,44.88)
800m: (44.37,48.02, 48.98,49.45)
1000m: (47.57,49.37,48.68,48.70,49.13)
1200m: (46.87, 50.70,50.92,51.83,53.10,51.38)
1000m: (46.49, 49.85,51.55,51.45,51.23)
400m:(43.52,46.27)
400m:(42.64,44.88)
Strength 11:07 [3]
Coached strength training for core and back.
Wednesday Jan 11, 2012 #
5 PM
Strength 20:00 [3]
Dip Assisted - 90 lbs, Lat Pulldown - 100 lbs, Abdominal Machine - 140 lbs, Bench Press - 95 lbs, 45 Degree Hyperextension - 25 lbs
Running 22:10 [4] 3.1 mi (7:09 / mi)
Running on the tread mill. Pyramid. 5 min per step.
8mph -> 8.5 mph -> 9 mph -> 8.5 mph -> 8mph
8mph -> 8.5 mph -> 9 mph -> 8.5 mph -> 8mph
Running warm up/down 7:50 [3] 0.9 mi (8:42 / mi)
Tuesday Jan 10, 2012 #
7 PM
Running 56:19 [4] 7.02 mi (8:01 / mi) +47m 7:51 / mi
Street-O organized by Ian around Cambridge. Caught up with Katia a mile in, and we ran together for about 4 miles. She is a fast runner.
Orienteering was fine, though there were a couple of places were the map was outdated.
Orienteering was fine, though there were a couple of places were the map was outdated.
Monday Jan 9, 2012 #
Note
(rest day)
Unintended rest day. Too many things happening today, making it impossible to find time.
Sunday Jan 8, 2012 #
10 AM
Trail Running warm up/down 2:17 [2] 0.24 mi (9:39 / mi)
Trail Running 1:18:32 [3] 7.4 mi (10:37 / mi) +347m 9:16 / mi
A great showing for the run today, with Ian S, Ian F, Ross, Alex, Anna, Katia, Giovanni and Andy joining for the skyline trail.
It was a lot of fun running the trail as a group, and I hope we will keep doing this a number of times this winter. Maybe changing it up with the skyline trail in the Blue Hills.
I was glad the faster runners held back and kept an easier pace. It was a pretty much a middle of the road pace for me. Not easy and not super hard.
The time for the actual skyline trail was 1:16:55.
It was a lot of fun running the trail as a group, and I hope we will keep doing this a number of times this winter. Maybe changing it up with the skyline trail in the Blue Hills.
I was glad the faster runners held back and kept an easier pace. It was a pretty much a middle of the road pace for me. Not easy and not super hard.
The time for the actual skyline trail was 1:16:55.
C • Sup 2
Trail Running warm up/down 4:42 [2] 0.41 mi (11:35 / mi) +14m 10:28 / mi
Saturday Jan 7, 2012 #
10 AM
Running 1:07:52 [3] 8.33 mi (8:09 / mi) +54m 7:59 / mi
Went on a semi-long but easier run. I didn't want to do too much today, as I am planning to join the run at the fells tomorrow.
Running warm up/down 10:44 [2] 0.58 mi (18:31 / mi) +57m 14:11 / mi
Thursday Jan 5, 2012 #
7 PM
Running warm up/down 18:00 [3] 0.5 mi (35:59 / mi)
There was a running meet at the track before our session, so the warm up was shorter than normal. We still did the coached warm up though.
Running intervals 35:00 [3] 5.6 km (6:15 / km)
We did longer intervals today, with 200m rests between each one:
800m: (00:48.5,00:50.4,00:49.7,00:50.9) 03:19.5
600m: (00:47.5,00:49.3,00:47.7) 02:24.5
800m: (00:46.9,00:50.0,00:49.5,00:49.0) 03:15.3
600m: (00:44.9,00:47.9,00:49.4) 02:22.3
800m: (00:51.2,00:49.6,00:50.0,00:49.8) 03:20.5
600m: (00:44.5,00:45.9,00:46.3) 02:16.7
That was the end of the shorter program that I ran, but I decided on a whim to try to keep up with Ian on the final 400's that he ran on his longer program:
400m: 1:20.44
400m: 1:25
I was suprised that I could match him for the first one, but I could only keep up for 300m on the second one and quickly lost seconds in the last 100m.
It was great seeing Ross and Sam visiting from Sweden. Pretty good attendance today, only missing sgb. Also had Anna visiting.
800m: (00:48.5,00:50.4,00:49.7,00:50.9) 03:19.5
600m: (00:47.5,00:49.3,00:47.7) 02:24.5
800m: (00:46.9,00:50.0,00:49.5,00:49.0) 03:15.3
600m: (00:44.9,00:47.9,00:49.4) 02:22.3
800m: (00:51.2,00:49.6,00:50.0,00:49.8) 03:20.5
600m: (00:44.5,00:45.9,00:46.3) 02:16.7
That was the end of the shorter program that I ran, but I decided on a whim to try to keep up with Ian on the final 400's that he ran on his longer program:
400m: 1:20.44
400m: 1:25
I was suprised that I could match him for the first one, but I could only keep up for 300m on the second one and quickly lost seconds in the last 100m.
It was great seeing Ross and Sam visiting from Sweden. Pretty good attendance today, only missing sgb. Also had Anna visiting.
Running warm up/down 10:00 [3]
Some coached cool down, before heading for some burritos at sgb and Lori.
Wednesday Jan 4, 2012 #
5 PM
Strength 25:00 [3]
Packed at the gym today as anticipated after New Year's.
Dip Assisted - 90 lbs, Dumbbell crunch - 2x30 lbs, Pec Fly - 130 lbs, Back Fly - 100 lbs, Dumbbell Shrug - 2x35 lbs , Abdominal Machine - 140 lbs
Dip Assisted - 90 lbs, Dumbbell crunch - 2x30 lbs, Pec Fly - 130 lbs, Back Fly - 100 lbs, Dumbbell Shrug - 2x35 lbs , Abdominal Machine - 140 lbs
Cycling 20:00 [3] 4.78 mi (4:11 / mi)
Easy biking at the gym. Trying to have fast turn over though.
Tuesday Jan 3, 2012 #
5 PM
Running 55:54 [3] 6.63 mi (8:26 / mi) +139m 7:55 / mi
It was cold out today, and I tried my new spiffy Craft cold weather tights and they worked beautifully.
I have run over 23 miles in the last 3 days, and I could feel that today. Need to take it easier tomorrow.
I have run over 23 miles in the last 3 days, and I could feel that today. Need to take it easier tomorrow.
Monday Jan 2, 2012 #
10 AM
Running warm up/down 2:07 [2] 0.24 mi (8:39 / mi) +10m 7:40 / mi
Orienteering 1:00:34 [3] 4.84 mi (12:31 / mi) +102m 11:45 / mi
Went out to Estabrook to rerun the red course that Pelle set last spring. I wanted to get some more time in the woods as well as getting more familiar with Estabrook as preperation for mapping it.
About 5 minutes faster than last time. Part of it was that I wasn't really doing much of mistakes, but I was also generally faster. I think I am in better shape now than half-year ago. That was five minutes faster going a fairly easy pace compared with going hard that last time I ran it during the meet.
It is not the most challenging course, but still a fun run. The only challenge is that the area around five was mostly flooded, and I had a hard time deciding what rock was the control point. Decided not to sweat it and moved on.
QR: http://www.sprintseries.org/doma/show_map.php?user...
About 5 minutes faster than last time. Part of it was that I wasn't really doing much of mistakes, but I was also generally faster. I think I am in better shape now than half-year ago. That was five minutes faster going a fairly easy pace compared with going hard that last time I ran it during the meet.
It is not the most challenging course, but still a fun run. The only challenge is that the area around five was mostly flooded, and I had a hard time deciding what rock was the control point. Decided not to sweat it and moved on.
QR: http://www.sprintseries.org/doma/show_map.php?user...
Running warm up/down 2:20 [2] 0.26 mi (8:54 / mi)
Sunday Jan 1, 2012 #
9 AM
Running long 1:34:33 [3] 11.2 mi (8:27 / mi) +199m 8:00 / mi
Went pretty well considering jet lag and spending yesterday only eating air plane food.
Back today in the US from a great stay with my family in Sweden for Christmas.
Back today in the US from a great stay with my family in Sweden for Christmas.