Training Log Archive: mgbIn the 7 days ending Jan 8, 2012:
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Sunday Jan 8, 2012 #
10 AM
Trail Running warm up/down 2:17 [2] 0.24 mi (9:39 / mi)
Trail Running 1:18:32 [3] 7.4 mi (10:37 / mi) +347m 9:16 / mi
A great showing for the run today, with Ian S, Ian F, Ross, Alex, Anna, Katia, Giovanni and Andy joining for the skyline trail.
It was a lot of fun running the trail as a group, and I hope we will keep doing this a number of times this winter. Maybe changing it up with the skyline trail in the Blue Hills.
I was glad the faster runners held back and kept an easier pace. It was a pretty much a middle of the road pace for me. Not easy and not super hard.
The time for the actual skyline trail was 1:16:55.
It was a lot of fun running the trail as a group, and I hope we will keep doing this a number of times this winter. Maybe changing it up with the skyline trail in the Blue Hills.
I was glad the faster runners held back and kept an easier pace. It was a pretty much a middle of the road pace for me. Not easy and not super hard.
The time for the actual skyline trail was 1:16:55.
C • Sup 2
Trail Running warm up/down 4:42 [2] 0.41 mi (11:35 / mi) +14m 10:28 / mi
Saturday Jan 7, 2012 #
10 AM
Running 1:07:52 [3] 8.33 mi (8:09 / mi) +54m 7:59 / mi
Went on a semi-long but easier run. I didn't want to do too much today, as I am planning to join the run at the fells tomorrow.
Running warm up/down 10:44 [2] 0.58 mi (18:31 / mi) +57m 14:11 / mi
Thursday Jan 5, 2012 #
7 PM
Running warm up/down 18:00 [3] 0.5 mi (35:59 / mi)
There was a running meet at the track before our session, so the warm up was shorter than normal. We still did the coached warm up though.
Running intervals 35:00 [3] 5.6 km (6:15 / km)
We did longer intervals today, with 200m rests between each one:
800m: (00:48.5,00:50.4,00:49.7,00:50.9) 03:19.5
600m: (00:47.5,00:49.3,00:47.7) 02:24.5
800m: (00:46.9,00:50.0,00:49.5,00:49.0) 03:15.3
600m: (00:44.9,00:47.9,00:49.4) 02:22.3
800m: (00:51.2,00:49.6,00:50.0,00:49.8) 03:20.5
600m: (00:44.5,00:45.9,00:46.3) 02:16.7
That was the end of the shorter program that I ran, but I decided on a whim to try to keep up with Ian on the final 400's that he ran on his longer program:
400m: 1:20.44
400m: 1:25
I was suprised that I could match him for the first one, but I could only keep up for 300m on the second one and quickly lost seconds in the last 100m.
It was great seeing Ross and Sam visiting from Sweden. Pretty good attendance today, only missing sgb. Also had Anna visiting.
800m: (00:48.5,00:50.4,00:49.7,00:50.9) 03:19.5
600m: (00:47.5,00:49.3,00:47.7) 02:24.5
800m: (00:46.9,00:50.0,00:49.5,00:49.0) 03:15.3
600m: (00:44.9,00:47.9,00:49.4) 02:22.3
800m: (00:51.2,00:49.6,00:50.0,00:49.8) 03:20.5
600m: (00:44.5,00:45.9,00:46.3) 02:16.7
That was the end of the shorter program that I ran, but I decided on a whim to try to keep up with Ian on the final 400's that he ran on his longer program:
400m: 1:20.44
400m: 1:25
I was suprised that I could match him for the first one, but I could only keep up for 300m on the second one and quickly lost seconds in the last 100m.
It was great seeing Ross and Sam visiting from Sweden. Pretty good attendance today, only missing sgb. Also had Anna visiting.
Running warm up/down 10:00 [3]
Some coached cool down, before heading for some burritos at sgb and Lori.
Wednesday Jan 4, 2012 #
5 PM
Strength 25:00 [3]
Packed at the gym today as anticipated after New Year's.
Dip Assisted - 90 lbs, Dumbbell crunch - 2x30 lbs, Pec Fly - 130 lbs, Back Fly - 100 lbs, Dumbbell Shrug - 2x35 lbs , Abdominal Machine - 140 lbs
Dip Assisted - 90 lbs, Dumbbell crunch - 2x30 lbs, Pec Fly - 130 lbs, Back Fly - 100 lbs, Dumbbell Shrug - 2x35 lbs , Abdominal Machine - 140 lbs
Cycling 20:00 [3] 4.78 mi (4:11 / mi)
Easy biking at the gym. Trying to have fast turn over though.
Tuesday Jan 3, 2012 #
5 PM
Running 55:54 [3] 6.63 mi (8:26 / mi) +139m 7:55 / mi
It was cold out today, and I tried my new spiffy Craft cold weather tights and they worked beautifully.
I have run over 23 miles in the last 3 days, and I could feel that today. Need to take it easier tomorrow.
I have run over 23 miles in the last 3 days, and I could feel that today. Need to take it easier tomorrow.
Monday Jan 2, 2012 #
10 AM
Running warm up/down 2:07 [2] 0.24 mi (8:39 / mi) +10m 7:40 / mi
Orienteering 1:00:34 [3] 4.84 mi (12:31 / mi) +102m 11:45 / mi
Went out to Estabrook to rerun the red course that Pelle set last spring. I wanted to get some more time in the woods as well as getting more familiar with Estabrook as preperation for mapping it.
About 5 minutes faster than last time. Part of it was that I wasn't really doing much of mistakes, but I was also generally faster. I think I am in better shape now than half-year ago. That was five minutes faster going a fairly easy pace compared with going hard that last time I ran it during the meet.
It is not the most challenging course, but still a fun run. The only challenge is that the area around five was mostly flooded, and I had a hard time deciding what rock was the control point. Decided not to sweat it and moved on.
QR: http://www.sprintseries.org/doma/show_map.php?user...
About 5 minutes faster than last time. Part of it was that I wasn't really doing much of mistakes, but I was also generally faster. I think I am in better shape now than half-year ago. That was five minutes faster going a fairly easy pace compared with going hard that last time I ran it during the meet.
It is not the most challenging course, but still a fun run. The only challenge is that the area around five was mostly flooded, and I had a hard time deciding what rock was the control point. Decided not to sweat it and moved on.
QR: http://www.sprintseries.org/doma/show_map.php?user...
Running warm up/down 2:20 [2] 0.26 mi (8:54 / mi)