Training Log Archive: igoupIn the 7 days ending Jul 1, 2011:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||
|
|
|
|
|
| ||||||||||||
| Sa | Su | Mo | Tu | We | Th | Fr | |||||||||||
Friday Jul 1, 2011 #
Orienteering 1:22:00 [3]
Pelican Bay: Day 3 of 2004 US Champs for Blue. I ran only the first map, 13 controls, for 8.7km in a bit under 82 min. ebone ran 53 for the first 13 back in the day. Good nav the whole way but I got a bit lucky at C12. Nice day but a little warm because we were running in the afternoon. Mikell had set out ribbons, which was very nice. I really like this terrain and map.
Thursday Jun 30, 2011 #
Row 1:15:00 [3]
2x at WRB with Pat.
B: 10 [1/1] /5 + 5 [ 1/1]
SR: 30 / 32 / 32 / 34 / 34 / 36 / 30 / 32 / 34 / 34 then 30 / 32 / 32 / 34 / 34
That's 10 reps of 1 min hard, 1 min easy, 5 min rest, then 5 reps of 1 min hard, 1 min easy.
Hard workout but good work. I wouldn't have done that on my own. We had some nice strokes. Pat notice I was digging a little bit so I really worked on keeping level hands. I also worked on sitting tall, which help me to be smoother both at the release and at the catch. It was fun to row fast and smooth with another good rower, feels great.... except for the last few pieces on each set where I thought my heart was going to pop out of my chest. On the very last one we actually started at 32 for 10, then 34 for 10 and then finished at 36, zing! We were moving!
B: 10 [1/1] /5 + 5 [ 1/1]
SR: 30 / 32 / 32 / 34 / 34 / 36 / 30 / 32 / 34 / 34 then 30 / 32 / 32 / 34 / 34
That's 10 reps of 1 min hard, 1 min easy, 5 min rest, then 5 reps of 1 min hard, 1 min easy.
Hard workout but good work. I wouldn't have done that on my own. We had some nice strokes. Pat notice I was digging a little bit so I really worked on keeping level hands. I also worked on sitting tall, which help me to be smoother both at the release and at the catch. It was fun to row fast and smooth with another good rower, feels great.... except for the last few pieces on each set where I thought my heart was going to pop out of my chest. On the very last one we actually started at 32 for 10, then 34 for 10 and then finished at 36, zing! We were moving!
Tuesday Jun 28, 2011 #
Row 1:15:00 [3]
C: 20/4+10/3+6/3+3
SR: 20/24/26/30
HR ave: 145 / 163 / 169 / 176
Good water this morning and a little cloud cover for the first 30min. There was a slight south wind. The 20 min piece was with the wind such that I felt a net breeze of 0. Thus, while the water was nice and my stroke was nice, after a while I was feeling pretty darn hot and steamed. I eased off the pressure a bit to keep my HR from going above 150. The 24 and 26 spm pieces were pretty good. The 30spm piece was tough and I was rowing just a touch short to keep the SR up; at first I thought I might not make it to 3min but I relaxed and recovered my composure and just counted down the strokes.
3 things to work on:
* Relax on the hard pieces and have more confidence. Challenging when it is so warm but still need to work on it.
* Keep a strong lower back and row tall.
* Keep rowing long and get a good catch.
SR: 20/24/26/30
HR ave: 145 / 163 / 169 / 176
Good water this morning and a little cloud cover for the first 30min. There was a slight south wind. The 20 min piece was with the wind such that I felt a net breeze of 0. Thus, while the water was nice and my stroke was nice, after a while I was feeling pretty darn hot and steamed. I eased off the pressure a bit to keep my HR from going above 150. The 24 and 26 spm pieces were pretty good. The 30spm piece was tough and I was rowing just a touch short to keep the SR up; at first I thought I might not make it to 3min but I relaxed and recovered my composure and just counted down the strokes.
3 things to work on:
* Relax on the hard pieces and have more confidence. Challenging when it is so warm but still need to work on it.
* Keep a strong lower back and row tall.
* Keep rowing long and get a good catch.
Run 30:00 [3]
Around the neighborhood in the evening. When in shade, ok, when not in shade, not ok. Energy level is sort of ok but legs won't move.
Monday Jun 27, 2011 #
Row 1:11:00 [3]
D: 20/4+20
SR: 20, 22
More stupid south winds; what crazy June this has been. No matter. I got in good strokes doing south wind laps.
SR: 20, 22
More stupid south winds; what crazy June this has been. No matter. I got in good strokes doing south wind laps.
Bike 58:00 [3]
In the evening just spinning to get some heat training.
Sunday Jun 26, 2011 #
Run 1:20:00 [3]
w/ Karl from Norbuk and then around. We weren't moving very fast, and I didn't want to go faster, but I wasn't stressing and time went by quick enough.
Lift 25:00 [3]
Saturday Jun 25, 2011 #
Event: WPOC Keystone Capers A-event
Row 1:00:00 [3]
A: 2/3 + 2/4 + 1/8 + 1/3 + 2
SR: 30 / 32 / 34 / 38 / 30
HR: Maxes at 175ish
Workout was supposed to be 2/2+2/2+2/4+1. However, a strong south wind meant I had to do laps, ie, do the two minutes then row back to where I started, then repeat. Going back on the rest takes longer. I didn't want to just rest in place and do an interval in the opposite direction because then I beat beating into the wind, whish is why I ended up with the 3 and 4 minute rests. Why the 8 min rest? The piece at 34 spm was supposed to be 2 min and I was rowing along well when my port oar hit a wave, skied, and then I didn't get it square in time for the drive... whiff, splash. Effectively an ejection crab sculling style. I got back in the boat but then I had to bail with my shamwow and that took a little time. Finally, I got going again, did the piece at 38, then because I felt cheated by spilling on the 34 spm piece I did another 2 min at 30.
Other than the crab I was very happy with how this went. The pieces at 30 and 32 felt relatively comfortable. I nailed the piece at 38, actually I was bouncing between 37 and 38, at a pace near 1:40. I don't think I've rowed the 1x at that rate for that long before. Overall, particularly given how I've felt of late, I am happy I could put down strong strokes.
I was rowing back and forth behind the dam and there were a lot of people running a biking and many waving and saying "Hiiiii!!" Very friendly day at the lake.
SR: 30 / 32 / 34 / 38 / 30
HR: Maxes at 175ish
Workout was supposed to be 2/2+2/2+2/4+1. However, a strong south wind meant I had to do laps, ie, do the two minutes then row back to where I started, then repeat. Going back on the rest takes longer. I didn't want to just rest in place and do an interval in the opposite direction because then I beat beating into the wind, whish is why I ended up with the 3 and 4 minute rests. Why the 8 min rest? The piece at 34 spm was supposed to be 2 min and I was rowing along well when my port oar hit a wave, skied, and then I didn't get it square in time for the drive... whiff, splash. Effectively an ejection crab sculling style. I got back in the boat but then I had to bail with my shamwow and that took a little time. Finally, I got going again, did the piece at 38, then because I felt cheated by spilling on the 34 spm piece I did another 2 min at 30.
Other than the crab I was very happy with how this went. The pieces at 30 and 32 felt relatively comfortable. I nailed the piece at 38, actually I was bouncing between 37 and 38, at a pace near 1:40. I don't think I've rowed the 1x at that rate for that long before. Overall, particularly given how I've felt of late, I am happy I could put down strong strokes.
I was rowing back and forth behind the dam and there were a lot of people running a biking and many waving and saying "Hiiiii!!" Very friendly day at the lake.
Run 40:00 [3]
Right after row. Luckily there was some cloud cover.
Core 10:00 [3]
Right after run. Did burpies, jumpies, pushups, crunches, planks and oblique planks out on the dock. After that and all of the above I drank a few gallons of liquid.