Training Log Archive: El ChuckoIn the 7 days ending Aug 27, 2006:
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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.
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.