Training Log Archive: jtorrancIn the 7 days ending Apr 27, 2008:
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Sunday Apr 27, 2008 #
Event: QOC Rosaryville
Orienteering 45:00 [2]
Hanging nine remaining controls around the open areas nearish the start plus picking up five controls, two of them with water, in the northwestern part of the park.
Core exercises 8:00 [4]
Some abdominal exercises in the evening.
Saturday Apr 26, 2008 #
Note
Spring 5K in the morning? No, blew that off as not sufficient reason to wake up at 6am. Black Grace in the evening. Looks like I'll help with hanging Rosaryville controls in between.
Orienteering 2:00:00 [2]
Hanging slightly fewer than half the controls for the next days meet at Rosaryville, plus carrying water to two of the water controls. Time discounted for standing still at control locations a lot.
Friday Apr 25, 2008 #
In-line Skating 1:05:00 [3]
Skated to work. Bruised left thigh has no apparent problems with non-impact exercise, at least. Home in the evening as well.
Note
12.5
Running 16:06 [1]
Warmup/cooldown/rests.
Running 17:58 [5] 4.87 km (3:41 / km)
4x1217m intervals in 4:24, 4:25, 4:34 and 4:35 - slowdown from second to third partially due to darkness increasing beyond the critical level at which car headlights make it impossible to distinguish details at ground level.
Thursday Apr 24, 2008 #
In-line Skating 1:20:00 [3]
Skating to work by way of the aquatic center. Home by way of PCRM, with an unfortunate fall en route onto almost exactly the same part of my left thigh as back in fall 2005. Less unfortunately, this fall was at much lower speed and there is much less immediate swelling than on that occasion. Iced it for a while when I got home.
Deep Water Running 16:00 [5]
4x4min intervals.
Swimming 6:00 [1]
Treading water between 4 minute efforts.
Wednesday Apr 23, 2008 #
Running 16:45 [1]
Warmup/cooldown/rests.
Running 18:21 [5] 4.87 km (3:46 / km)
4x1217m intervals in 4:36, 4:32, 4:35, and 4:38.
Cycling 1:05:00 [3]
Cycling to work. Home by way of the bike shop and the aquatic center. Should be last time riding the current bike - it seems Raleigh will offer me a replacement frame or a discount on a replacement bike, assuming I can locate my original receipt and my memory of what year I bought it in is accurate.
Swimming 6:00 [1]
Treading water during rest periods.
Deep Water Running 16:00 [5]
4x4minutes deep water running as hard, given the difficulty of getting one's heart rate really high doing this, as I could manage. May still not have quite a comparable training effect to intervals on land but it seems prudent to mix it up a little bit when trying to do this volume of high intensity.
Tuesday Apr 22, 2008 #
Running 16:19 [1]
Warmup/cooldown/rest between repetitions.
Running 18:20 [5] 4.87 km (3:46 / km)
4x1217m intervals in 4:32, 4:35, 4:35, and 4:38. In daylight with only a few wet patches to avoid this time. Recovery still suspect but there's also not having eaten since the day before to blame slowness compared to norms on.
In-line Skating 1:05:00 [3]
Skating to work and back.
Running 16:40 [1]
Warmup/cooldown/rest between repetitions.
Running 18:11 [5] 4.87 km (3:44 / km)
4x1217m intervals in 4:31, 4:30, 4:35, and 4:35 in good conditions and adequately fed for once.
Core exercises 5:00 [4]
Abcominal stuff for the first time in ages.
Monday Apr 21, 2008 #
Note
12.4
Running 18:56 [1]
Warmup/cooldown/rest between repetitions.
Running 18:46 [5] 4.87 km (3:51 / km)
4x1217m intervals in 4:33, 4:38, 4:45 and 4:50. Slowness largely due to wet grass, falling darkness and mounting intestinal distress during the last two. Less than full recovery from the weekend and reduced sleep due to delay flying out of Buffalo also somewhat to blame.