Training Log Archive: markgIn the 31 days ending Mar 31, 2007:
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Saturday Mar 31, 2007 #
Note
Was planning to go skiing today but neither Megan and I were feeling energetic enough and my quads are more sore than I've ever felt them! Almost any movement involving the quads is bloody agony.
Friday Mar 30, 2007 #
Note
My training today was interrupted by a work team building sort of thing and drinks for a departing colleague. The work thing was laser tag, ie, running around shooting each other with laser guns. It was actually a lot of fun. Everyone got a little too keen though and we all spent most of the time running around in a crouch position like commandos! The main result of this is that my quads were totally wasted at the end of the 3 games.
Wednesday Mar 28, 2007 #
Orienteering 30:00 [4] 4.1 km (7:19 / km)
shoes: Icebug MR3 BUGrip
Putting out controls for my TNT on Nose Hill. Got there late so really had to push it around.
Tuesday Mar 27, 2007 #
Note
V02Max test this afternoon …
Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Asics Gel 2100
Warm up and down for V02Max test.
Running (V02Max Test) 14:00 [5] 3.3 km (4:15 / km)
ahr:163 max:190 shoes: Asics Gel 2100
My first V02Max test and an interesting experience too … also an interesting result. My favourite part of the whole experience is definitely the head-gear and breathing piece which causes you to dribble everywhere, uncontrollably and in vast quantities. My second favourite part was reading, as I went through the test, a quote from Lance Armstrong on a poster: "I don't do it for pleasure, I do it for pain'. That really helped! Anyway the test was okay, I pulled the pin a little early - max HR only reached 190, which by previous results is only 97% - but went far enough that my V02 was starting to plateau, so a valid result.
So the data … wasn't quite what I thought it would be …
Aerobic Threshold = 38.7 at 168bpm and 4:42/km
Anaerobic Threshold = 42.10 at 177bpm and 4:06/km
V02Max = 49.8 at 190bpm and 3:12/km
The lab guy said he had expected something closer to V02Max = 60 (which is about what I was expecting) for the speed I was running and given the threshold results. Doesn't matter, the velocities are more telling than the max V02.
So the data … wasn't quite what I thought it would be …
Aerobic Threshold = 38.7 at 168bpm and 4:42/km
Anaerobic Threshold = 42.10 at 177bpm and 4:06/km
V02Max = 49.8 at 190bpm and 3:12/km
The lab guy said he had expected something closer to V02Max = 60 (which is about what I was expecting) for the speed I was running and given the threshold results. Doesn't matter, the velocities are more telling than the max V02.
C • vo2 6
Monday Mar 26, 2007 #
Cycling warm up/down 20:00 [1]
ahr:125
Easy cycle to get the legs warmed up followed by stretching. Trying to make sure I'm as fresh as possible for my V02Max test tomorrow afternoon.
Sunday Mar 25, 2007 #
Note
(rest day)
Saturday Mar 24, 2007 #
Orienteering 1:35:00 [1] 10.0 km (9:30 / km) +80m 9:08 / km
ahr:130 max:173 shoes: Icebug MR3 BUGrip
Checking out control sites on Nose Hill for a training event this Wed. Nose Hill was mapped with 2.5m contours so I'm running a contour-only course using some of the finer details on the map.
Friday Mar 23, 2007 #
Running warm up/down 18:30 [1] 3.5 km (5:17 / km)
ahr:132 max:153 shoes: Nike Free Trail 5.0
Warm up for intervals with a couple of run-throughs.
Running intervals (Undisciplined Intervals) 23:00 [4] 4.7 km (4:54 / km)
max:185 shoes: Nike Free Trail 5.0
Crappiest interval session ever. Started off aiming to do some 3 min ints … I bailed on the first one at 2:40 followed by a 2:30 rest, the second I only managed 1:18 followed by a 2:30 rest and then managed 4 × ~1:30 with ~1:30 floats. I think next time I should start a little slower …
Note: Just measured that first interval - it was close to 900m and around 3min/km which is very fast for me! No wonder I died.
Note: Just measured that first interval - it was close to 900m and around 3min/km which is very fast for me! No wonder I died.
Running warm up/down 9:30 [2] 1.6 km (5:56 / km)
ahr:155 shoes: Nike Free Trail 5.0
Warm down
Thursday Mar 22, 2007 #
Running Drills 15:00 [3]
shoes: Nike Free Trail 5.0
Forgot to take house keys to work so with nothing to do but wait for Megan in the evening I decided to do some running drills … didn't have much enthusiasm but at least the sun was out and it was warm …
Wednesday Mar 21, 2007 #
Note
Back to the physio today, a different guy this time because usual one is on holiday. He thinks the heart of it is an over dependence on my left hamstring which makes the hamstring tight and twitchy and causes bad form hence the shin problems. Received some more painful massage (including around the stomach) and left knee is taped again.
Running warm up/down 24:00 [3] 5.4 km (4:27 / km) +20m 4:22 / km
ahr:150 max:161 shoes: Adidas Supernova Control
From home to UoC for orienteering, putting out 2 controls and home again.
Orienteering 27:15 [3] 4.7 km (5:48 / km) +20m 5:41 / km
ahr:164 max:179 shoes: Adidas Supernova Control
Interesting map memory exercise at UoC. Took it pretty easy and felt okay. Exercise was a bit easy because of my familiarity with the UoC campus. Running distance 5.8km (4:42/km)
Tuesday Mar 20, 2007 #
Note
(rest day)
Work got in the way.
Monday Mar 19, 2007 #
Cycling 20:00 [1]
ahr:130 max:135
Short recovery ride at lunch to try and restore some vigour to my legs after skiing. Followed by a little stretching and a hot-cold shower. Quads are still pretty fatigued.
Note
Shin much better today; skiing doesn't seem to have had a significant effect and cycling didn't affect it at all.
Sunday Mar 18, 2007 #
Note
Another day of downhill skiing at at Sunshine. Weather was better today with only intermittent cloud on the higher slopes cutting visibility and detracting from the fun. Managed to get back in to the swing of things today and felt like I could take on anything. Did a couple of runs that I hadn't done before or only once and never felt out of my depth. Shin ached a bit as the day progressed.
Saturday Mar 17, 2007 #
Note
(rest day)
Friday Mar 16, 2007 #
Running (Recovery) 21:30 [1] 3.8 km (5:39 / km)
ahr:141 max:152 shoes: Asics Gel 2100
Short, easy recovery run followed by stretching. Also wanted to see what my right shin would do. It didn't hurt initially but after 10min could feel the ache a little and it remained that way until the end. After stopping it was more sore than before the run but only 1/2 hr later it is of similar soreness to before the run.
Thursday Mar 15, 2007 #
Note
Pulled up with a sore shin after last night's orienteering, similar to pain about 4 wks ago prior to resting up. Pain in right tibia just below the tubercle. Hurts if I stand high on the ball of my foot, going up stairs, crouching and if I push myself backwards while sitting on my wheeled chair at work. Quad stretch seems to relieve pain temporarily. Worried it might be a mild stress fracture but could be related to patellar tendon?
Wednesday Mar 14, 2007 #
Orienteering race 27:27 [4] *** 4.5 km (6:06 / km) +95m 5:31 / km
ahr:175 max:184 spiked:16/17c shoes: Icebug MR3 BUGrip
FWOC Wed night event starting in Kensington and running up around SAIT. Felt okay, struggled a bit up the hills and not feeling quick in the snow (up to 10cm). I could feel a stitch developing about 2/3 of the way round so backed off for a minute. I was surprised to find afterwards that my max HR for the race was only 94% (184). Given how hard I felt I was pushing in places, I thought it would have been higher. Looking at the HR graph, it seems that my HR dropped while running through the snow, which seems backwards, but maybe I wasn't pushing myself as hard as I thought there.
Navigationally I was alright with a few little issues. I think I started to run into a small out-of-bounds area to 3, so doubled back and went around (-10s), I misread my road crossing point on the way to 5, got too high and couldn't see the little pin-flag for the tree it was one (-40s), and I missed the optimal route choices on 14 and 16 (-30s). Estimated running distance 5.3km (4:56/km).
Navigationally I was alright with a few little issues. I think I started to run into a small out-of-bounds area to 3, so doubled back and went around (-10s), I misread my road crossing point on the way to 5, got too high and couldn't see the little pin-flag for the tree it was one (-40s), and I missed the optimal route choices on 14 and 16 (-30s). Estimated running distance 5.3km (4:56/km).
Running warm up/down 20:00 [1] 2.0 km (10:00 / km)
shoes: Icebug MR3 BUGrip
To the event, warm up/down, and then to the pub after.
Tuesday Mar 13, 2007 #
Note
So yesterday at lunch I'm running in the sun, I'm warm, nearly all the snow has melted, this morning, there's 10–15cm of snow everywhere … and it's still snowing … stupid Calgary.
Cycling warm up/down 17:00 [1]
12 min warm up; 5 min warm down.
Cycling intervals 6:00 [4]
3 × 1 min with 1 min floats. Short and sweet because I played foosball for 20 min after the warm up :) Intervals at level 13 on the exercise bike.
Running 31:00 [2] 5.7 km (5:26 / km) +20m 5:21 / km
ahr:148 max:162 shoes: Icebug MR3 BUGrip
Steady run from home down to Market Mall, up past UoC and home. A fair part was through last night's snow, which fortunately wasn't too deep, but it slowed me down. Was concentrating hard on running form to try and fix hammy problem but got some twitch near the end.
Monday Mar 12, 2007 #
Running 31:00 [1] 5.5 km (5:38 / km) +20m 5:32 / km
ahr:130 shoes: Adidas Supernova Control
Easy recovery run along Elbow and Bow rivers. It was warm again today — it's hard to describe how happy that makes me! Feeling a bit a fatigued from skiing but knees were good which is unusual the day after skiing; didn't have twitchy hammy or aching shins.
Sunday Mar 11, 2007 #
Note
Skiing at Sunshine again. The weather was the complete opposite of last week, it was snowing and windy but still not cold so the snow was wet. Visibility was non-existent on the higher slopes — on Lookout Mtn you literally could not see what you were skiing on. I never managed to get in my groove and got fed up with the conditions. That didn't stop me trying until the last lift of the day though …
Saturday Mar 10, 2007 #
Running warm up/down 22:27 [2] 3.4 km (6:36 / km) +100m 5:45 / km
shoes: Icebug MR3 BUGrip
Orienteering 49:09 [3] 6.5 km (7:34 / km) +130m 6:52 / km
ahr:160 max:180 spiked:13/15c shoes: Icebug MR3 BUGrip
Set a course at Nose Hill and plodded around. At slower speeds it becomes more obvious how inaccurate the map this — poor contour detail, the vegetation is out-of-date, and there are several hundred unmarked tracks. I hope I don't have the remapped part!
I wasn't really focused and certainly didn't get into any sort of flow. Not good form really.
I wasn't really focused and certainly didn't get into any sort of flow. Not good form really.
Running warm up/down 19:12 [2] 3.4 km (5:39 / km)
ahr:155 max:168 shoes: Icebug MR3 BUGrip
Thursday Mar 8, 2007 #
Cycling 26:00 [1]
Late for lunch so this quick ride plus some stretching was all I could fit in. Steady easy pace but changed it up a little fartlek style a few times.
Wednesday Mar 7, 2007 #
Running 34:08 [2] 5.6 km (6:06 / km) +15m 6:01 / km
ahr:150 max:178 shoes: Adidas Supernova Control
Pretty easy run at lunch, including running past the post office. Did 6 run throughs at the ends. Legs felt good. Awesome, awesome weather :)
Note
I just noticed today's and yesterday's runs were exactly the same time and distance … freaky!
Tuesday Mar 6, 2007 #
Running (Easy) 34:08 [1] 5.6 km (6:06 / km) +53m 5:49 / km
ahr:145 max:160 shoes: Icebug MR3 BUGrip
Easy run up to the edge of Nose Hill and back. Shins felt good but got a little bit of twitchy hammy on the way back down.
Note
At the suggestion of my physio, I'm paying more attention to my HR zones and so I'm introducing a more rigorous approach to logging intensity.
0 < 65%
1 65-75%
2 75-80%
3 80-85%
4 85-92%
5 > 92%
0 < 65%
1 65-75%
2 75-80%
3 80-85%
4 85-92%
5 > 92%
Monday Mar 5, 2007 #
Note
(rest day)
Just returned from the physio. She doesn't think there's anything seriously wrong with my calves/shins, but I have very tight post-tibia muscles so I need to work on that and pick up the hip rotator strengthening exercises I've neglected.
Sunday Mar 4, 2007 #
Note
Spent the day downhill skiing at Sunshine. What a fantastic day! It warmed up, the sun came out, there was almost no wind — perfect. New skis performed really well though they don't have quite as much float in the powder as I would like. By the end of the day I was really attacking the black runs and moguls. Great fun!
Saturday Mar 3, 2007 #
X-Country Skiing (Slow) 3:00:00 [2] 12.0 km (15:00 / km)
Easy ski with Lelia out at West Bragg Ck. It was a fantastic day, no wind and the sun came out in the afternoon. A little too warm for the snow but conditions were still okay.
Strength & Conditioning 30:00 [3]
Some strength and flexibility work at home.
Friday Mar 2, 2007 #
Note
(rest day)
Thursday Mar 1, 2007 #
Running intervals (Fartlek) 41:47 [3] 7.7 km (5:26 / km) +20m 5:21 / km
ahr:160 max:178 shoes: Icebug MR3 BUGrip
From work up to Pearce Estates and back just trying to enjoy myself. Ran a few sections through the snow which in places was 30cm deep and powdery. Felt okay but without much energy.