Training Log Archive: ccsteveIn the 7 days ending Sep 18, 2011:
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Saturday Sep 17, 2011 #
Orienteering race 19:59 [4] *** 1.75 mi (11:25 / mi) +40m 10:40 / mi
spiked:12/16c shoes: Integrator
Last ROC sprint of the season, and a reasonable performance.
Probably started off not "in sync" with a good performance. I tagged 1 fine, but floundered on 2 when I needed to think and put things together though... Got into it and had a reasonable outing.
Paced a bit with Tyler, and that was interesting. (and a bit of incentive when I was able to get back out in front)
Probably started off not "in sync" with a good performance. I tagged 1 fine, but floundered on 2 when I needed to think and put things together though... Got into it and had a reasonable outing.
Paced a bit with Tyler, and that was interesting. (and a bit of incentive when I was able to get back out in front)
Orienteering race 38:11 [4] *** 6.6 km (5:47 / km) +60m 5:32 / km
spiked:19/21c shoes: Integrator
First race type event where I've beaten Rob S - by arriving at the finish punch a second before him;-) Feet and Zak B went out fast, Tyler and Rob followed and I plugged along. On the way to 6 I took a better route along the road, and Rob was held up with a fence situation and some OOB. That pretty much caught me up, and then he overshot a trail to 7 and I went in front. (I'm not sure where Tyler went in all this, coming out of 6 we had a nice pack, but then I recall seeing him cross the road early to 7 and it looked like he was headed in early, and I lost track of him after that).
It also seemed to sap some of Rob's energy and I stayed ahead to 13 where I think he out-pushed me taking the left around the water when I went right. We caught Zak on the way to 15 and stayed as a threesome for the remainder. I optimized the route a tiny bit from the back-end of the group, but we punched 2-3-4 at the second to last control.
Then they missed the last control 10 meters to the right, and 20 meters too far. I noticed, grabbed it, and high-tailed it to the finish;-)
It also seemed to sap some of Rob's energy and I stayed ahead to 13 where I think he out-pushed me taking the left around the water when I went right. We caught Zak on the way to 15 and stayed as a threesome for the remainder. I optimized the route a tiny bit from the back-end of the group, but we punched 2-3-4 at the second to last control.
Then they missed the last control 10 meters to the right, and 20 meters too far. I noticed, grabbed it, and high-tailed it to the finish;-)
Friday Sep 16, 2011 #
Morning Run (pavement) 28:12 [1] 3.0 mi (9:24 / mi) +35m 9:04 / mi
shoes: New Balance 479 - V3
Just about the slowest pace I could do. Wanted to shake out from the week's effort, but didn't want to impact tomorrow. We'll see how close I can get to Rob S.
Thursday Sep 15, 2011 #
Exercises (Tabata Method) 7:00 [3]
So on a rainy day I did the sit-up version of the Tabata, with some stairs and jumping around for a few minutes to warm up. Not sure this will have the full effect, but my abs should have gotten something out of it at least. (and hard to measure 170% Max VO2 effort, so I just did them as fast as I cold reasonably do so...)
5 reps. 10 in the first (25 sec), and 8 in the other 4.
5 reps. 10 in the first (25 sec), and 8 in the other 4.
Wednesday Sep 14, 2011 #
Morning Run (Tabata Method) 28:15 [5] 2.5 mi (11:18 / mi)
shoes: New Balance 479 - V3
Tabata Method, day 2. Ooch - suffered in this one a bit. 1 mi, 9:00 warmup & 3 min rest before, 3 min rest & 1 mi 8:50 warmdown after.
8 reps of 20 sec sprinting, 10 sec rest. Felt wiped out after 6 and started walking off, and decided I could finish, but took an extra 30 sec rest. Reps 6 and 8 were fairly weak...
8 reps of 20 sec sprinting, 10 sec rest. Felt wiped out after 6 and started walking off, and decided I could finish, but took an extra 30 sec rest. Reps 6 and 8 were fairly weak...
Walking (Mowing) 1:25:00 [1]
Tuesday Sep 13, 2011 #
Morning Run (Tabata Method) 26:07 [4] 2.5 mi (10:27 / mi)
shoes: New Balance 479 - V3
So I found the Tabata Method, and thought I'd give it a try. 1 mi, 8:00 warmup & 3 min rest before, 3 min rest & 1 mi 8:00 warmdown after.
8 reps of 20 sec sprinting, 10 sec rest.
That's it.
The 4 hour body didn't try to identify what happens in this, just to do it. I found the paper, I'll have to read it.
Read the paper - http://jeffosadec.files.wordpress.com/2011/01/effe...
It looks interesting and solid enough to try. 4 of these workouts a week plus one other more standard. I'll try to make one or two of the 4 something other than running, but still the 20s/10s timing.
As a starting point, I think I can do 2k in 8m which is about a 45 VO2 max, and that seems consistent with what I think I have seen in the logs here. http://www.concept2.com/us/interactive/calculators...
8 reps of 20 sec sprinting, 10 sec rest.
That's it.
The 4 hour body didn't try to identify what happens in this, just to do it. I found the paper, I'll have to read it.
Read the paper - http://jeffosadec.files.wordpress.com/2011/01/effe...
It looks interesting and solid enough to try. 4 of these workouts a week plus one other more standard. I'll try to make one or two of the 4 something other than running, but still the 20s/10s timing.
As a starting point, I think I can do 2k in 8m which is about a 45 VO2 max, and that seems consistent with what I think I have seen in the logs here. http://www.concept2.com/us/interactive/calculators...