Training Log Archive: AnvilIn the 7 days ending Jan 15, 2011:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||
|
|
|
|
|
|
| |||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||||||||
Saturday Jan 15, 2011 #
8 AM
Running - Trail 1:49:41 14.88 km (7:22 / km) +300m 6:42 / km
ahr:139 max:174 shoes: Salomens
smt. turbo, trav, super, super., strengthbox, greta and trix and later on the Wadd squad celebrating a trifecta ascent of K2 - thanks for breaking trail for us guys, it was much easier than Wednesday! Bad luck on missing out on the polka dot hat again turbo - maybe next week. Super Strengthbox seemed to be running well considering his current training regime.
Lots of very sore stabiliser type muscles I never knew existed afterwards. However R4+coffee followed by bagels and more (lower quality) coffee followed by hot bath followed by more bagels, grapes, strawberries and tea has just about fixed it.
Lots of very sore stabiliser type muscles I never knew existed afterwards. However R4+coffee followed by bagels and more (lower quality) coffee followed by hot bath followed by more bagels, grapes, strawberries and tea has just about fixed it.
10 AM
Core & Strength 15:00 [1]
Post run in the surprisingly comfy snow.
trav piked early tocook us all waffles watch and laugh at us from inside
trav piked early to
Friday Jan 14, 2011 #
3 PM
Running - Trail 1:13:27 12.51 km (5:52 / km) +150m 5:32 / km
ahr:136 max:158 shoes: 2011 Triumphs
As hammer suggested, train on and as Sudden suggested, any difficulty I was having was all in my head. Tried to imagine I was flying down the Pipeline Track on Mt Wellington. It helped a little, until I would look at my watch. Think I might remove the pace display for the next couple of months.
What helped more was some nice sections of trail - 2 descents of Silver Doe and the Marshwalk (I think) side trail of Captain Cootes. Some good tunes also added a boost - '60 Miles Per Hour' coming down Silver Doe fitted perfectly.
What helped more was some nice sections of trail - 2 descents of Silver Doe and the Marshwalk (I think) side trail of Captain Cootes. Some good tunes also added a boost - '60 Miles Per Hour' coming down Silver Doe fitted perfectly.
Thursday Jan 13, 2011 #
5 PM
Running - Trail hills 1:14:17 9.8 km (7:35 / km) +275m 6:39 / km
ahr:139 max:177 shoes: Montrails
TNT, with just turbo and Greta again.
10 x Cardiac Hill. Running in snow is... different - I'm finding with the constant loss of momentum its hard to get into the max HR zone, but it's still hard and more exhausting overall. I'm sure the Canucks have a word this style of running, mooseing or bunny stamping or something.
Slowly got faster and faster as we smooshed the snow into nothingness.
Stairs as usual after, felt a boatload better than last week.
10 x Cardiac Hill. Running in snow is... different - I'm finding with the constant loss of momentum its hard to get into the max HR zone, but it's still hard and more exhausting overall. I'm sure the Canucks have a word this style of running, mooseing or bunny stamping or something.
Slowly got faster and faster as we smooshed the snow into nothingness.
Stairs as usual after, felt a boatload better than last week.
6 PM
Core & Strength 15:00 [1]
Greta kept pushing me over when I was doing side planks. Bad dog.
Wednesday Jan 12, 2011 #
2 PM
Running - Terrain 57:10 7.12 km (8:02 / km) +200m 7:02 / km
ahr:141 max:163 shoes: Icebugs
Reran the first loop of the GLOF middle + extra lap of K2. In fresh knee deep snow.
A whole new world of toughness - very humbling. Struggling to get under 5 min/ks, even on the trails. This better make me tough - or I'll be cranky.
A whole new world of toughness - very humbling. Struggling to get under 5 min/ks, even on the trails. This better make me tough - or I'll be cranky.
Running - Trail 7:18 1.18 km (6:11 / km) +50m 5:06 / km
ahr:149 max:160 shoes: Icebugs
Loop 1 of the ARK Attack time trial. Head cam testing - r5 setting.
Breaking trail the whole way again.
Breaking trail the whole way again.
Running - Trail 7:16 1.17 km (6:12 / km) +50m 5:07 / km
ahr:149 max:159 shoes: Icebugs
Time trial lap 2. Head cam setting r4.
Still tough - feet getting cold.
Still tough - feet getting cold.
Tuesday Jan 11, 2011 #
5 PM
Running - Trail intervals 1:27:14 13.64 km (6:24 / km) +230m 5:54 / km
ahr:143 max:184 shoes: Montrails
TNT. Driving range loops tonight. Pretty boringly named loop considering this lot. I'm calling it the clothes hanger loop, cause that's the shape it makes.
1,2,3,2,1 loops with about a minute per loop recovery .
Each loop was about 800m, with about 15-20m climb and to cap it off, the downhill/sidehill section had a massive headwind blowing snow right into your face.
Safe to say, it was epic.
Felt good, but never amazing - pretty constant pace irrespective of the length of the interval. Not sure if that's good or if it means I wasn't working hard enough on the shorter ones?
The crew continues to grow as the weather degrades - I do not understand. Stair after, which we had almost to ourselves which was pretty good.
Trix wins dirty tactic award for tripping turbo. Good girl trix. Have a treat.
1,2,3,2,1 loops with about a minute per loop recovery .
Each loop was about 800m, with about 15-20m climb and to cap it off, the downhill/sidehill section had a massive headwind blowing snow right into your face.
Safe to say, it was epic.
Felt good, but never amazing - pretty constant pace irrespective of the length of the interval. Not sure if that's good or if it means I wasn't working hard enough on the shorter ones?
The crew continues to grow as the weather degrades - I do not understand. Stair after, which we had almost to ourselves which was pretty good.
Trix wins dirty tactic award for tripping turbo. Good girl trix. Have a treat.
6 PM
Core & Strength 15:00 [1]
Drills and planks in the snow until Greta and Trix got cold and kept harassing us. Dynamic stretchy time at home in the warm.
Monday Jan 10, 2011 #
6 PM
Running - Trail 1:17:57 12.45 km (6:16 / km) +150m 5:54 / km
ahr:120 max:161 (rest day) shoes: Montrails
Oops
Sunday Jan 9, 2011 #
9 AM
Running - Trail warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Icebugs
2 x 5 mins. Start was delayed so just trying to stay warm, was -15 when I left home!
10 AM
Orienteering race 52:03 9.48 km (5:29 / km) +100m 5:13 / km
ahr:165 max:176 shoes: Icebugs
Thomass Race at Erindale Park.
The EpicBlizzard yesterday had done a stellar job, the park was covered in calf deep snow, which made the fairly straightforward course a bit more interesting.
I liked how the Thomass box was split down the middle by the river, which meant you had to go in and out twice during the course.
Thankfully the pace wasn't insane at the start, so I sat in behind Nick and Sergei on the first 2, then took my own route in the box (BAC). Didn't see any of them once I exited and was in the lead going past the finish (judging by the fact I was waking up the units).
We'd been told the best place to go into the box again was at 11, but I noticed if you went in at 10 and cut through the Uni and did DFE it cut out a big chunk of distance and was a lot of (much faster) pavement running.
Unfortunately, I lost my brain from here on in and made mistakes on D (0:30), E (1:20) and 12 (2:00), allowing Igor and Nick to pass me as I overshot 12 by about 200m! Also needed to be shown where the finish was as it was stuck out of sight behind a tree, so another 30 seconds there.
I could complain that the map printing was bad (1:5000 ISSOM shrunk to 1:10000 with no enlargement of symbols) and I did struggle to read anything but the colours - but my method of running into the centre of the circle and looking for a feature that fit the description seemed to work especially since the flags were hung pretty high.
So, planning good, execution bad. Also, tearing down those steep slopes in the snow was wicked fun!
The EpicBlizzard yesterday had done a stellar job, the park was covered in calf deep snow, which made the fairly straightforward course a bit more interesting.
I liked how the Thomass box was split down the middle by the river, which meant you had to go in and out twice during the course.
Thankfully the pace wasn't insane at the start, so I sat in behind Nick and Sergei on the first 2, then took my own route in the box (BAC). Didn't see any of them once I exited and was in the lead going past the finish (judging by the fact I was waking up the units).
We'd been told the best place to go into the box again was at 11, but I noticed if you went in at 10 and cut through the Uni and did DFE it cut out a big chunk of distance and was a lot of (much faster) pavement running.
Unfortunately, I lost my brain from here on in and made mistakes on D (0:30), E (1:20) and 12 (2:00), allowing Igor and Nick to pass me as I overshot 12 by about 200m! Also needed to be shown where the finish was as it was stuck out of sight behind a tree, so another 30 seconds there.
I could complain that the map printing was bad (1:5000 ISSOM shrunk to 1:10000 with no enlargement of symbols) and I did struggle to read anything but the colours - but my method of running into the centre of the circle and looking for a feature that fit the description seemed to work especially since the flags were hung pretty high.
So, planning good, execution bad. Also, tearing down those steep slopes in the snow was wicked fun!
C • route 12
3 PM
Running - Trail warm up/down 20:03 3.38 km (5:56 / km) +35m 5:39 / km
ahr:137 max:177 shoes: 2011 Triumphs
Didn't do a cool down and was feeling pretty crap in the arvo, so headed out for what they like to call a shake out and to get the blood flowing for some core work.
Also, it was an awesome day and I wanted to make the most of it. ie:
Also, it was an awesome day and I wanted to make the most of it. ie:
4 PM
Core & Strength 15:00 [1]
In the snow. Cold.