Training Log Archive: El ChuckoIn the 31 days ending May 31, 2012:
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Thursday May 31, 2012 #
Ultimate frisbee 45:00 [2]
shoes: La Sportiva Crosslite
Ultimate frisbee. Was mainly 3-on-3 on a small field, was hard to get the heart rate up
Wednesday May 30, 2012 #
Running intervals 55:00
shoes: La Sportiva Crosslite
Trail/Terrain intervals on Mount Royal. 5 minutes easy, 5 minutes hard running, 5 sets, 5 minute cooldown. Was absolutely flying on the last 3 intervals, was pushing so hard that my poor legs couldn't churn any faster and yet I still wasn't at aerobic capacity. Positively intriguing. Maybe starting to recover my 5th gear after all. Watch out world!
Tuesday May 29, 2012 #
Running warm up/down 27:00 [2]
shoes: New Balance 790
10 minute warmup, 10 minutes between intervals, 7 minute cooldown
Running intervals 12:56 [5] 4.0 km (3:14 / km)
shoes: New Balance 790
10*400m intervals at the track. Really pleased to finish all 10 without having a serious dropoff in time. Stabilized at 77-81s after 2 quick ones. This was the first time I finished all 10 since Oct. 11 last year (out of 5 attempts).
Also this was my fastest pace out of all 400m intervals in the last year. 13s faster through 5 Intervals vs. Apr. 12. 15s faster through 7 intervals vs. May 3. 10s faster through 10 vs. Oct. 11.
The last time I had a similar time through 10 Intervals (12:48 on Oct. 20, 2010) I was running 72s pace 3 weeks later. I hope that is the case this time as well.
Splits:
1-72.6
2-73.5
3-79.3
4-77.0
5-77.4
6-80.1
7-77.6
8-80.6
9-79.1
10-78.7
Avg-77.6
Also this was my fastest pace out of all 400m intervals in the last year. 13s faster through 5 Intervals vs. Apr. 12. 15s faster through 7 intervals vs. May 3. 10s faster through 10 vs. Oct. 11.
The last time I had a similar time through 10 Intervals (12:48 on Oct. 20, 2010) I was running 72s pace 3 weeks later. I hope that is the case this time as well.
Splits:
1-72.6
2-73.5
3-79.3
4-77.0
5-77.4
6-80.1
7-77.6
8-80.6
9-79.1
10-78.7
Avg-77.6
Sunday May 27, 2012 #
Running 1:25:00 [2]
shoes: nike air pegasus
Mount Royal extra long loop. Felt no speed today, but felt a lot better than the last 2 days after a lot of rest. Powered through all of the climbs without any rests though, maybe starting to recover my ATG (All Terrain Gear...necessary to be dominant at orienteering). Just need to make it faster. Also it would be nice to find my 5th gear again some time this summer.
Note
Easy week, but sometimes you need to listen to your body when it needs rest.
Saturday May 26, 2012 #
Note
Probably caught some bug or something. Slept most of the day, headache, no energy, aching muscles everywhere. Had a couple of friends I was hanging out with on Thursday who were coming down with something similar.
Friday May 25, 2012 #
Running tempo 15:00 [3]
shoes: nike air pegasus
Tried to do a tempo run but failed. Pretty hot out, body felt a bit broken (really stiff after Wednesday's strength training...even though I wasn't sore on Wednesday evening or Thursday). Muscles just felt sluggish (maybe rebuilding themselves)
Thursday May 24, 2012 #
Other (baseball) 30:00 [1]
hitting a ball around and some fielding. So low intensity that it is difficult to determine whether I should include this in my log at all, but it is something
Wednesday May 23, 2012 #
Cycling 20:00 [3]
Warmup at the gym. Setting to keep heart rate at 150.
Strength/Flexibility 30:00 [2]
Weight machines at the gym. First time since...February 2010???? Pathetic at upper body weights and mediocre at lower body weights. Was surprisingly crushingly good at the ab/lower back machines....maybe I do have some 'core strength' after all
Other (rowing machine) 10:00 [4]
Did a 2000m race setting after screwing around for a couple of minutes, time was 8:38. Forgot how difficult of a workout this is.
Sunday May 20, 2012 #
Orienteering race 17:11 [4] ***
spiked:2/3c shoes: La Sportiva Crosslite
The only part of the Ottawa O-Fest long that I can really call a race. Found the first 2 controls without any major difficulties (maybe got deflected a bit off my line going to 2, 20s time loss max). Then just after cresting the hill exiting 2 I tripped and fell really hard into some deadfall and was pretty shaken up (Jennie heard me yelp and turned around and just saw feet). Scraped up my left elbow and right wrist and landed chest-first into a log. Was pretty dazed and didn't even notice Jennie asking if I was alright.
Proceeded to blow the 3rd control and spent 7 minutes wandering around aimlessly. After eventually finding it concluded that there was no way I could have been much more than 10 to 20m away on my initial attack. It is possible that I was only looking upslope when I should have been looking downslope as well. Pretty tricky vegetation and footing in the area meant that relocating was really slow.
Proceeded to blow the 3rd control and spent 7 minutes wandering around aimlessly. After eventually finding it concluded that there was no way I could have been much more than 10 to 20m away on my initial attack. It is possible that I was only looking upslope when I should have been looking downslope as well. Pretty tricky vegetation and footing in the area meant that relocating was really slow.
Orienteering 1:31:28 [2] ***
spiked:10/10c shoes: La Sportiva Crosslite
Casually jogging/walking from control 3 to 13 (the map exchange) in +30 to +35 degree weather. Might not sound that hot but still at least 10 degrees hotter than anything I have trained in all year (it is May, not July/August for Pete's sake). No real mistakes. Maybe not a perfect line into 7, 9 and 12 but was never heading in a poor direction for more than 30s at a time.
Orienteering 1:15:45 [1]
shoes: La Sportiva Crosslite
Heat: 1
Matt: 0
Matt: 0
Note
Pretty happy with my weekend overall. 2 solid if unspectacular races on Saturday, and the toughest competition I faced all weekend ended up being against Mother Nature on Sunday. I wonder what the results in a long would look like if it was Minus 35. Possibly a battle of attrition against the Manitoba boys.
Saturday May 19, 2012 #
Event: Ottawa O-Fest 2012
Running warm up/down 20:00 [2]
shoes: La Sportiva Crosslite
Middle warmup
Orienteering race 47:35 [4] *** 5.1 km (9:20 / km) +90m 8:34 / km
spiked:13/17c shoes: La Sportiva Crosslite
Ottawa O-Fest Middle. 9/15 on Course 8. Winning time Eric K. 37 minutes. Started out by blowing the 1st control. Really short technical leg, my brain didn't see the lower 2 contours and I didn't really use my compass. 3 minutes on a 1:15 leg then saw Patrick who started 2 minutes after me after taking a poor direction out of the control. Shadowed Patrick for a couple controls before he lost me after 3. Blew another 30s on a poor attack on 4.
That was when I slowed down and started properly navigating. Controls 7 to 12 were closely-spaced tricky controls so I took them pretty slowly to pick all of them cleanly. Wasn't really able to pick up the pace on the trails on the long leg to 13 because it was really hot on the hilltops and the trail network was pretty intricate, with a lot of zig-zagging and up and down. Up until 13 I felt like I was never able to get out of 3rd gear all race. Then Z-man passed me at 13 and Big E came bombing by at 14 and it was a race to the finish, managed to stick with them and finish only a few seconds back in the finish chute.
Overall lost about 3 minutes on navigation, most of it on the 1st control. 4/5 stars. Only Alexander B. had a faster TPK on the technical courses outside of M21. Beat all the people I should have, and being in the mix with Francis F. and Jon T. and Michael L. is definitely a step in the right direction with where I want to be by COCs.
That was when I slowed down and started properly navigating. Controls 7 to 12 were closely-spaced tricky controls so I took them pretty slowly to pick all of them cleanly. Wasn't really able to pick up the pace on the trails on the long leg to 13 because it was really hot on the hilltops and the trail network was pretty intricate, with a lot of zig-zagging and up and down. Up until 13 I felt like I was never able to get out of 3rd gear all race. Then Z-man passed me at 13 and Big E came bombing by at 14 and it was a race to the finish, managed to stick with them and finish only a few seconds back in the finish chute.
Overall lost about 3 minutes on navigation, most of it on the 1st control. 4/5 stars. Only Alexander B. had a faster TPK on the technical courses outside of M21. Beat all the people I should have, and being in the mix with Francis F. and Jon T. and Michael L. is definitely a step in the right direction with where I want to be by COCs.
Running warm up/down 10:00 [2]
shoes: New Balance 790
Sprint warmup. A bit brief because of the heat.
Orienteering race 17:10 [5] *** 2.5 km (6:52 / km)
spiked:15/21c shoes: New Balance 790
O-Fest Sprint. 9/39 on the course. Patrick crushed the field by 2 minutes and Serghei L. was only 1 minute back. Beat all of the competitors outside of M21, so I guess that would technically make me "elite" (by Canadian standards at least). Less than 45 seconds behind Michael L., Andrew C. and Sergei Z., that is a nice group to be competitive with.
As for the race, was a great urban sprint with a lot of tricky control placement, had to be careful on the attack. Was able to find 4th gear on this race, but a combination of heat and running the middle meant I never found 5th gear. Had to really battle the last 5 or 6 controls to keep pushing towards the finish in the tall grass. Final error count: 4 10-20s route choice/attack bobbles (nothing major though) 2, 6, 14 and 15. 2 significant hesitations: 13 (checked tree before) and 19 (checked out control partway). Total time loss estimate 65s. 4/5 satisfaction
As for the race, was a great urban sprint with a lot of tricky control placement, had to be careful on the attack. Was able to find 4th gear on this race, but a combination of heat and running the middle meant I never found 5th gear. Had to really battle the last 5 or 6 controls to keep pushing towards the finish in the tall grass. Final error count: 4 10-20s route choice/attack bobbles (nothing major though) 2, 6, 14 and 15. 2 significant hesitations: 13 (checked tree before) and 19 (checked out control partway). Total time loss estimate 65s. 4/5 satisfaction
Thursday May 17, 2012 #
Ultimate frisbee 45:00 [3]
shoes: La Sportiva Crosslite
Ultimate frisbee. A little bit more intensity than last Tuesday, the 4 on 4 compared to 6 on 6 made a difference (I like it when there are less people).
Tuesday May 15, 2012 #
Ultimate frisbee 45:00 [2]
shoes: La Sportiva Crosslite
Ultimate frisbee. Didn't feel like the intensity was too high today, wasn't able to get up to full speed and not sure how much I got out of it.
Sunday May 13, 2012 #
Running long 2:04:17 [2]
shoes: nike air pegasus
Long run Outremont-Westmount circumnavigation-Mt Royal stairs to lookout-long Mt. Royal descent. Some real easter eggs of awesomeness hidden in Westmount.
Was feeling some dead legs for most of the run, but after my second gel (2*caffeine) at the lookout at 80min had some energy. Also it was mostly downhill from there so was able to battle my way past the 2 hour mark.
Was feeling some dead legs for most of the run, but after my second gel (2*caffeine) at the lookout at 80min had some energy. Also it was mostly downhill from there so was able to battle my way past the 2 hour mark.
Note
Beaut of a training week!
Saturday May 12, 2012 #
Running hills 34:20 [4]
shoes: nike air pegasus
Mt. Royal 9 Peaks workout. Was only able to finish 5 of them for 2 reasons: dehydration and overexertion. The dehydration was a combination of running in hotter weather than I am used to (24 degrees) and not hydrating well enough after a few Friday night brews.
Splits:
1-10:35
2-15:58 (5:23)
3-21:45 (5:46)
4-30:03 (8:17)
5-34:20 (4:17)
Total time through 5 intervals was my 2nd fastest to date, just 26 seconds behind April 14th.
Splits:
1-10:35
2-15:58 (5:23)
3-21:45 (5:46)
4-30:03 (8:17)
5-34:20 (4:17)
Total time through 5 intervals was my 2nd fastest to date, just 26 seconds behind April 14th.
Running 26:00 [2]
shoes: nike air pegasus
downhill jog back home
Friday May 11, 2012 #
Running warm up/down 30:00 [2]
shoes: New Balance 790
10 minute warmup, 13 minutes between intervals, 7 minute cooldown
Running intervals 25:51 [5] 7.0 km (3:42 / km)
shoes: New Balance 790
7*1km intervals at the track. Only the 3rd time since 2010 that I have managed to finish all 7 (out of 7 attempts). Accomplished my goal of finishing all 7 under 3:45. Starting to feel some conditioning kicking in.
Splits:
1-3:38.8
2-3:38.3
3-3:43.8
4-3:43.7
5-3:42.7
6-3:42.1
7-3:41.8
Really pleased with the consistency of the times and the negative split progression (I am always faster on my first interval...managed 2 quick ones today). No cheating either (ie. taking a 10 second break partway through...which sometimes I have done in the past).
Relative to other workouts:
-11s faster over 5 intervals vs. 2 weeks ago
-3 times finishing 7 intervals since 2010:
1. 25:43 (Oct. 27, 2010)
2. 25:51 (today)
3. 26:02 (Feb. 15, 2012)
-3rd fastest pace (out of 7) since 2010
(was also faster Nov. 3, 2011)
-still well slower than my record of 24:41 set Mar. 8, 2007
Conclusions:
-Getting back into peak form relative to the last few years
-Need to keep training so that I don't go back to square 1 and can make an assault on my 2007 times when I was in 2nd year JWOC form
Splits:
1-3:38.8
2-3:38.3
3-3:43.8
4-3:43.7
5-3:42.7
6-3:42.1
7-3:41.8
Really pleased with the consistency of the times and the negative split progression (I am always faster on my first interval...managed 2 quick ones today). No cheating either (ie. taking a 10 second break partway through...which sometimes I have done in the past).
Relative to other workouts:
-11s faster over 5 intervals vs. 2 weeks ago
-3 times finishing 7 intervals since 2010:
1. 25:43 (Oct. 27, 2010)
2. 25:51 (today)
3. 26:02 (Feb. 15, 2012)
-3rd fastest pace (out of 7) since 2010
(was also faster Nov. 3, 2011)
-still well slower than my record of 24:41 set Mar. 8, 2007
Conclusions:
-Getting back into peak form relative to the last few years
-Need to keep training so that I don't go back to square 1 and can make an assault on my 2007 times when I was in 2nd year JWOC form
Thursday May 10, 2012 #
Ultimate frisbee 5:00 [1]
shoes: New Balance 790
Went to frisbee but only 4 people showed up and then it started raining so basically just had a warmup rather than a pickup match.
Wednesday May 9, 2012 #
Running tempo 1:06:00 [4]
shoes: nike air pegasus
Mt. Royal Tempo run. Had some minor difficulties making it up the bigger hills and took a couple short breaks, but other than that felt strong. Downhill or flat after 35 minutes so was able to keep pushing until the end.
Tuesday May 8, 2012 #
Running warm up/down 22:00 [2]
shoes: New Balance 790
10 minute warmup, 7 minute cooldown, 5 minutes between intervals
Running intervals 14:55 [5] 4.0 km (3:44 / km)
shoes: New Balance 790
Running at the track. 1600m intervals. Was originally planning on doing 4, but decided to quit after 2.5 when the quality dropped to save my legs for the rest of this week's training.
Splits:
1-5:54
2-5:58
3-3:03 (800m)
5:58 Average
Splits:
1-5:54
2-5:58
3-3:03 (800m)
5:58 Average
Sunday May 6, 2012 #
Running warm up/down 10:00 [2]
shoes: La Sportiva Crosslite
Orienteering race 2:32:00 [4] **** 10.0 km (15:12 / km) +350m 12:56 / km
spiked:10/18c shoes: La Sportiva Crosslite
West Point Long. Pretty terrible race overall, especially my "adventure" on control 4... won't really get into it except to say that on that leg I stopped orienteering and instead was just some guy running around with a sheet of paper in his hand. Also lost 4 minutes total on controls 2 and 3, and 3 minutes total on 7/8. Had problems navigating on the intricate sloping hillside. Parts of the rest of the race were alright, but I had no energy between controls 4 and 11 and my double caffeine gel just before 11 was the only thing that powered me through the final loop. 36 minutes time loss total.
1/5 satisfaction
1/5 satisfaction
Saturday May 5, 2012 #
Event: 33rd West Point A Meet
Running warm up/down 25:00 [2]
shoes: La Sportiva Crosslite
15 minutes warmup for the Middle, 10 minutes for the sprint
Orienteering race 1:14:15 [4] **** 4.4 km (16:52 / km) +195m 13:49 / km
spiked:8/18c shoes: La Sportiva Crosslite
West Point Middle. First orienteering meet of the season, pretty terrible race overall. Was rusty navigationally, mentally and physically. ~34 minutes of errors. Most of them originated from minor attack misses that then spiraled out of control. Control 2 was in a pretty tricky spot and I must have been within 20m of it 5 or 6 times and lost 9 minutes. Control 8 I stopped just short of the flag (was hidden around the corner of a cliff base, didn't check my control description closely enough) and ended up wasting 7 minutes looking for it after bailing. Control 13 I must have been standing directly above before finding (was tucked away in a little nook) and I lost 4 minutes. Control 17 I blew because I was trying to beat Serghei L. into the finish line and ended up running near full speed without a plan of attack...ended up losing 7-8 minutes.
1/5 overall satisfaction
1/5 overall satisfaction
Orienteering race 16:29 [5] ** 2.4 km (6:52 / km) +78m 5:54 / km
spiked:13/18c shoes: La Sportiva Crosslite
West Point Sprint. Legs didn't have any kick after running the middle a couple of hours before. Pretty clean but slow race overall, a few little hesitations and poor routes, however the big thing was control 9 where I blew the attack 9 (drifted after getting out of some nasty cutline overgrowth: 30s loss). I thought the obstacle course was pretty neat. Around 65s total time loss.
4/5 satisfaction
4/5 satisfaction
Note
Wow, that is pretty cool (and depressing) that I ran exactly 10 minutes faster per kilometer in the sprint relative to the middle.
Thursday May 3, 2012 #
Running 24:00 [2]
shoes: New Balance 790
10 minute warmup, 7 minutes between intervals, 7 minute cooldown
Running intervals 9:14 [5] 2.8 km (3:18 / km)
shoes: New Balance 790
7*400m intervals at the track. Ran really fast on the 3rd one because my supervisor's son's preschool was cheering me on (they were killing time before going swimming)
Splits
1-70.5
2-78.0
3-73.1
4-83.3
5-80.6
6-80.8
7-87.4
Avg-79.1
I should be a couple seconds faster on these (although I think I killed myself on the 3rd interval)
Splits
1-70.5
2-78.0
3-73.1
4-83.3
5-80.6
6-80.8
7-87.4
Avg-79.1
I should be a couple seconds faster on these (although I think I killed myself on the 3rd interval)
Ultimate frisbee 45:00 [3]
shoes: La Sportiva Crosslite
Good pickup game in lower field