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Training Log Archive: El Chucko

In the 31 days ending Aug 31, 2006:

activity	#	time	miles		km		+m
Running	4	3:08:16	19.73		31.75		270
Orienteering	1	1:15:00
Cycling	2	55:30	17.9	(3:06)	28.81	(1:56)
Rollerblading	2	47:30	3.98		6.4
Tennis	1	40:00
Other	1	10:00
Total	7	6:56:16	41.61		66.96		270

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Wednesday Aug 30, 2006 #

Orienteering (control hanging) 1:15:00 [3]

set out some controls for a park event that I organized today. pretty rainy and muddy.

Monday Aug 28, 2006 #

Running warm up/down 20:00 [2]

warm up 10 cool down 10

Running tempo 20:45 [3] 5.0 km (4:09 / km) +10m 4:07 / km

Note

muscles were brutally slow and sluggish today. Probably a combination of eating too much junk food, drinking too much beer, and not getting enough sleep the last few days, as well as running too soon after supper. I am glad that I enjoyed the last good weekend of summer before everyone gets busy with uni, but I need to smarten up and take better care of myself if I want to start getting the most out of my training.

Saturday Aug 26, 2006 #

Other (swimming) 10:00 [1]

A quick swim at my friend's cabin

Note
(rest day)

Friday Aug 25, 2006 #

Note

From this morning until late Sunday evening (Aug 27) I was at a cabin with friends, and ended up not really doing any training. I ended up getting 3 rest days instead of my intended one because I got up too late Friday to do anything and got back too late Sunday evening to do anything

Thursday Aug 24, 2006 #

Cycling warm up/down 15:30 [3] 5.15 mi (3:01 / mi)

stationary bike warmup for run

Running 1:03:04 [4] 13.4 km (4:42 / km) +130m 4:29 / km

River Valley Panorama Circuit. 1/3 roads, 2/3 trails. A couple of gnarly sections. Bit by f***ing dog in f***ing off-leash area, although wound not deep. I felt strong today, although could have done circuit up to 3 minutes faster.

C • training 4

Running warm up/down 11:00 [1]

cool down

Wednesday Aug 23, 2006 #

Rollerblading 17:30 [3] 6.4 km (2:44 / km)

to track and back

Running warm up/down 11:42 [2] 2.65 km (4:25 / km)

1.35 km warmup, 400m strides, 900m cooldown

Running intervals 9:35 [5] 2.7 km (3:33 / km)

6X200m intervals, 80-90% of top speed. 200m hard, 200m jog recovery. These burn!

Running tempo 6:05 [4] 1.8 km (3:23 / km)

quick tempo run on track, loosen muscles after intervals

Running hills 6:15 [4] 1.2 km (5:12 / km) +120m 3:28 / km

Hill intervals, 3X(5X8m hills, 400m circuit)

Note

Speed workout, on dirt track. Muddy, slow, and in brutal condition, although sheltered from wind by hill. Makes me long for quick, hard surfaced, indoor Butterdome track on which I do my winter speed training. Times on this track always seemed horribly slow, until satellite research showed that it is closer to 450m than 400.

Cycling 40:00 [3] 12.75 mi (3:08 / mi)

raining outside. stationary bike, distance may be wack.

Tuesday Aug 22, 2006 #

Running warm up/down 20:00 [1]

warm up 10 cool down 10

Running tempo 19:50 [3] 5.0 km (3:58 / km) +10m 3:56 / km

nice moderate 5k to reawaken muscles. mostly roads.

Monday Aug 21, 2006 #

Rollerblading 30:00 [1]

Rollerblading out to tennis court and back

Tennis 40:00 [1]

Some tennis practice/games with friends.

Note

Fully recovered from orienteering madness over the summer (excessively so). Ready to get my training resumed to be in shape for NAOC. Have decided to go for JWOC next year. Recently got my wisdom teeth out, only now ready to resume high impact/high intensity training.

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