Training Log Archive: CharlieIn the 7 days ending Jun 9, 2012:
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Saturday Jun 9, 2012 #
11 AM
Running 49:31 5.31 mi (9:19 / mi) +88m 8:52 / mi
ahr:148 max:168 slept:8.0 weight:160.5lbs shoes: 2012 MT101 Green
Usual route at McLean GR. Feeling pretty sore from the last few days at crossfit, but I've been wanting to get out on a run. The plan was to go for 50 minutes, and so in that way it was successful. It was pretty hard, though, and I don't feel like I could have gone much faster. Best times on this two or three years ago were in the 46s. R lower leg in particular sore and stiff, before during and after. Other injuries in abatement. No problems with R hamstring or L knee.
Friday Jun 8, 2012 #
7 AM
Gym 50:00 [3] 1.25 mi (40:00 / mi)
slept:8.0 weight:160lbs shoes: 2012 merrell trail glove
A fair amount of warm up, then the workout was 5X run 400, 15 OHS. Since my OHS are so poor, coach encouraged me to switch to front squats. Doing them quite gingerly anyway, to avoid annoying my knee. So ok, but somehow Rhonda and I were pretty tired after this. I was running pretty hard on the runs.
3 PM
cycling 1:09:00 [3] 15.0 mi (4:36 / mi)
Test ride around W Simsbury, including a stop at georgenlyn's to see the beautiful garden and the sunny yard. Also a look at George's next project, the deck extension. The ride was my best one so far this season, and leaves me optimistic that I can start doing some cycling training and aim for a fall cycling trip. Almost no knee discomfort.
Thursday Jun 7, 2012 #
9 AM
Gym 50:00 [3]
slept:7.0 weight:161.5lbs shoes: 2012 merrell trail glove
Lots of partner work with a medicine ball to start. Somehow I got involved with Mark and a 20 lb ball, so my forearms were pretty stressed by the time we got to the main workout, which was fast, but hard with tired forearms:
10-9-8-7-6-5-4-3-2-1 pushups interspersed with 1-2-3-4-5-6-7-8-9-10 floor knees to elbows. From a plank position, jumping forward to touch knees to elbows and back. So the whole thing is in a plank. Then finished up with an 800 M run. I really have a nose for the barn. As is often the case, the whole way out I am struggling to hang on, and then feel completely energized when we turn for home, zipping by folks I had been trailing.
10-9-8-7-6-5-4-3-2-1 pushups interspersed with 1-2-3-4-5-6-7-8-9-10 floor knees to elbows. From a plank position, jumping forward to touch knees to elbows and back. So the whole thing is in a plank. Then finished up with an 800 M run. I really have a nose for the barn. As is often the case, the whole way out I am struggling to hang on, and then feel completely energized when we turn for home, zipping by folks I had been trailing.
Wednesday Jun 6, 2012 #
11 AM
Gym 2:00:00 [3]
slept:5.5 weight:160.5lbs shoes: VS Oly shoes
PT and oly lifting session in Greenwich. Lots of back work, and also some good wrist mobilization. Then a lot of front squats without much depth, but working on form, and then some dead lift work.
Tuesday Jun 5, 2012 #
4 PM
Running (woods run) 25:40 3.28 km (7:49 / km) +87m 6:54 / km
ahr:144 max:164 slept:7.0 shoes: 2011 NB MT840
Back to back courses A and B for the picnic.
Monday Jun 4, 2012 #
7 AM
Gym 50:00 [3]
slept:9.0 weight:158.5lbs shoes: 2012 merrell trail glove
I might not have gone, but Rhonda was up and bouncy. Still tired from the orienteering Sat and Sun, feet and lower legs sore. Protracted warmup, then workout itself not so bad. DB power cleans, push presses and theoretically squats, although I subbed KBs for the squats, interspersed with 400 M runs. Made 4+ rounds in 15 minutes, getting stronger on the run each round, even running down the speedy Rhonda in the last 100M. So feeling much more spry for having done it.
1 PM
Orienteering (woods run) 12:17 1.59 km (7:43 / km) +47m 6:43 / km
ahr:145 max:167 shoes: 2012 merrell trail glove
Test on course A. Lost 10-15 s trying to get Sassy to go through a gate. She was having too much fun. Otherwise just slow, breathing hard.
Sunday Jun 3, 2012 #
Event: NEOC: Gay City, CT
10 AM
Orienteering 1:15:43 *** 4.75 mi (15:56 / mi) +165m 14:23 / mi
ahr:145 max:170 spiked:9/11c slept:8.0 weight:159.5lbs shoes: 2012 MT101 Green
Gay City Red Course. I had intended green, but not much longer. Generally things were going well until I lost concentration and thought I was already at #8 when I had a long way to go. Nothing like thinking I know where I am to turn off the question, "so where am I really?" So eventually I figured it out and then the rest of that control was easy. A full 10 minutes lost wandering, basically in a circle, far from the control. Not the best execution getting to 9, either, but otherwise ok, and no injured parts, so a great success.
My route. DOMA is not letting me post the map without a route. A mystery.
And here it is with just the course and no route. I re-scanned it. Still don't know why DOMA didn't like the other scan.
My route. DOMA is not letting me post the map without a route. A mystery.
And here it is with just the course and no route. I re-scanned it. Still don't know why DOMA didn't like the other scan.