Training Archive: RatlafIn the 30 days ending 2008-04-30:
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| T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | |||||||||||||||||||||||||||||||||||||||||||||||||||
Wednesday Apr 30 | ||
| Bike Commute 25:00 [1] 5.0 mi (4:59 / mi) | |
| Strength and Stretching - BW 5:00 [0] | |
Tuesday Apr 29 | ||
| Bike Commute 25:00 [1] 5.0 mi (4:59 / mi) | |
| They're using a crane to build a crane near my office, and on my bike route... | ||
| C • and what???????? 4 | ||
| Strength and Stretching - BW 5:00 [0] | |
Monday Apr 28 | ||
| Bike Commute 25:00 [1] 5.0 mi (4:59 / mi) | |
Sunday Apr 27 | ||
| Mtn. Bike Ride long 2:12:03 [2] 29.75 mi (4:25 / mi) | |
| ahr:143 max:167 | ||
| Long bike ride from my house to the North Gate of the Academy.
My butt doesn't hurt like it does after running, but it is tight still. | ||
Saturday Apr 26 | ||
| Strength and Stretching - BW 5:00 [0] | |
| Trail Run warm up/down 13:31 [2] 2.55 km (5:18 / km) | |
| ahr:163 max:174 (injured) shoes: Asics 2130 Silvery Blue | ||
| Warm up to get my tight muscle to loosen up. Worked a little. | ||
| Orienteering (Street O) 47:25 [4] *** 6.5 km (7:18 / km) | |
| ahr:172 max:183 spiked:13/14c (injured) shoes: Asics 2130 Silvery Blue | ||
| Oowwwww! Well, so far no relief from the massage or rest. About 2/3 of the way into the Street O training course I set, I had to slow way down because every right step was painful.
No running for me all of next week. I can still ride a bike but I need this to go away so no running at all next week. | ||
| Strength and Stretching - BW 5:00 [0] | |
| Note | |
Here's the training course and my route.
 | ||
Training - Splits | ||
Friday Apr 25 | ||
| Note | |
| Plantin' trees all day long... Doo Dah! Doo Dah... | ||
| C • Planting trees 2 | ||
Thursday Apr 24 | ||
| Note | |
| Mmmm, sports massage, or a really good way to torture runners!
My glute is still twinging a bit when I walk but overall my legs feel better. Hopefully regular work will get me feeling good again. | ||
Wednesday Apr 23 | ||
| Bike Commute 25:00 [1] 5.0 mi (4:59 / mi) | |
| Bike, Trail Run, Bike 41:30 | |
| ahr:161 max:173 shoes: Asics 2130 Silvery Blue | ||
| Felt better today with the CRC group. The pain still escalated as I ran so again a shorter run than intended... Massage tomorrow! Hopefully that'll help... | ||
Tuesday Apr 22 | ||
| Bike Commute 25:00 [1] 5.0 mi (4:59 / mi) | |
| Bike, Trail Run, Bike 49:23 | |
| ahr:165 max:176 shoes: Asics Trabuco (Rusty Coffee) | ||
| With the Jack Quinn's group. Every step was a literal pain in my @$$ because of the tight glute on my right side. I've an appointment with a sports massage therapist on Thursday. Ouch! | ||
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
| ...for all the good it seems to do. >:-( | ||
Monday Apr 21 | ||
| Note | |
| (rest day) | ||
| C • Foto 5 | ||
| Bike Commute 25:00 [1] 5.0 mi (4:59 / mi) | |
| Note | |
| Finally the courses with my routes.
Orange Course: 
Red Course:  | ||
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
Sunday Apr 20 | ||
| Note | |
| (rest day) | ||
| In the interest of getting my glute to loosen up I'm going to take today and tomorrow off, and get myself some massage therapy too!!! | ||
Saturday Apr 19 | ||
| Event: US Middle Distance and Relay Champs | ||
| Event: RMOC Cherry Creek St. Pk. | ||
| Event: Greenland Trail Race | ||
| Trail Run warm up/down 4:35 [2] 0.56 mi (8:10 / mi) | |
| ahr:159 max:169 shoes: IceBug Neon Green | ||
| Quick warm up. | ||
| Orienteering race 28:12 [5] ** 4.9 km (5:45 / km) | |
| ahr:182 max:194 spiked:11/11c shoes: IceBug Neon Green | ||
| Ran the Orange course first, treating it as a Middle Distance race in prep for the Team Trials. I ran it as hard as I could and judging by my heart rates did exactly that. A new max HR for me at 194!
I also didn't make any mistake and other than a few hesitations inside the control circles while looking for the control, ran a very good race. But it's an Orange course at Cherry Creek State Park so it was hardly technical, just fast. | ||
| C • Fastest?!! 1 | ||
| Orienteering race 1:04:34 [5] ** 9 km (7:10 / km) | |
| ahr:177 max:186 spiked:14/15c shoes: IceBug Neon Green | ||
| After catching my breath a bit I went out on the Red course as well. Again a lot of the same but this time with a few more route choices to get around the uncrossable marshes in the park, and I do mean uncrossable.
There was one route choice that I didn't see which would've been much better but as far as I can remember that was my only big mistake. Again several hesitations within control circles but otherwise a clean run. Splits and speed adjusted routes coming soon! | ||
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
| I also had Sherry work on my sore glute and every other muscle in my legs, for a little while. | ||
| Note | |
| Results | ||
Red - Splits | ||
Orange - Splits | ||
Friday Apr 18 | ||
| Note | |
| (rest day) | ||
| OOOOoooooooouuuuuuuuuch! | ||
| C • ouch 2 | ||
| C • You faked the call? 3 | ||
| Strength and Stretching - BW (Stertching) 5:00 [0] | |
Thursday Apr 17 | ||
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
| Trail Run intervals 1:07:15 | |
| ahr:157 max:183 shoes: Asics 2130 Silvery Blue | ||
| Interval hills with the Incline Club. 30 minutes of 1 minute fast, 1 minute walking up Barr trail! I felt great, until the last three, I had to work hard those last three! 1510 feet of climb! | ||
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
| Pigeon is slowly helping me feel better. | ||
Wednesday Apr 16 | ||
| Bike Commute 25:00 [1] 5.0 mi (4:59 / mi) | |
| Note | |
| Ooooh, who's it going to be??? My log is fast approaching a momentous landmark. Who will be my XXth visitor...? | ||
| C • Only one more to go... Anyo... 10 | ||
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
| Feeling much better now that I'm doing this regularly and seriously again. Amazing how tense I get just from running... | ||
| Trail Run 36:13 [2] 4.36 mi (8:18 / mi) | |
| ahr:158 max:170 shoes: Asics 2130 Silvery Blue | ||
| I intended to run to and from the CRC for the group run but my right glute was hurting too much to run home again. Phil did show me the Pigeon yoga pose to stretch out that specific part of my bottom. | ||
| C • Pigeon pose 3 | ||
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
Tuesday Apr 15 | ||
| Bike Commute 25:00 [1] 5.0 mi (4:59 / mi) | |
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
| Mtn. Bike Ride 1:10:37 [2] 11.01 mi (6:24 / mi) | |
| ahr:142 max:176 | ||
| Wow! I haven't done this in a while. It felt great to get out on my bike, riding the trails of Palmer Park on a 75 degree day! | ||
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
Monday Apr 14 | ||
| Bike Commute 25:00 [1] 5.0 mi (4:59 / mi) | |
| Strength and Stretching - BW (Stretching) 10:00 [0] | |
| I've been neglecting this lately and am paying the price for it now... Ouch! | ||
| Bike Commute 19:39 [1] 3.93 mi (4:59 / mi) | |
Sunday Apr 13 | ||
| Trail Run 1:35:42 [2] 8.86 mi (10:48 / mi) | |
| ahr:142 max:167 shoes: Asics 2130 Silvery Blue | ||
| A longish run along the shores of Lake Michigan. Probably ran on a whole bunch of private beaches but it was worth it! Almost like running along the Ocean... | ||
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
Saturday Apr 12 | ||
| Event: RMOC CU Boulder Score O | ||
| Miscellaneous Orienteering 2:00:00 [1] | |
| Checking control locations for the race Ioana's organizing... | ||
Friday Apr 11 | ||
| Note | |
| (rest day) | ||
| ...and travel day! | ||
| C • travel 2 | ||
Thursday Apr 10 | ||
| Trail Run intervals 50:23 | |
| ahr:160 max:176 shoes: Asics 2130 Silvery Blue | ||
| Ran three sets of 10 x 15" on/off with three minutes rest after each set. In a raging blizzard with snow, leaves, branches, cows and whatnot flying through the air!!! One set was half against/with the wind, the second was with, and the third was against the wind.
My max paces for each set: Set 1: 5:38/mile Set 2: 5:22/mile Set 3: 6:15/mile (Up wind and getting tired...?) I'm happy! | ||
Wednesday Apr 9 | ||
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
| Bike, Trail Run, Bike tempo 1:04:15 | |
| ahr:166 max:179 shoes: Asics 2130 Silvery Blue | ||
| Tempo with the core of the CRC group on a wintry spring evening. We're talking cloudy drizzle mixed with snow and Monument Creek turned into a raging river instead of the lazy creek it usually is... | ||
Tuesday Apr 8 | ||
| Bike Commute 25:00 [1] 5.0 mi (4:59 / mi) | |
| Bike, Trail Run, Bike 46:52 | |
| ahr:144 max:164 shoes: Asics Trabuco (Rusty Coffee) | ||
| Easy Jack Quinn's run. Still feeling a bit tired so I may not run to tomorrows group run but bike instead. We'll see how I'm feeling tomorrow. | ||
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
Monday Apr 7 | ||
| Bike Commute 25:00 [1] 5.0 mi (4:59 / mi) | |
| Trail Run 1:07:51 [2] 7.02 mi (9:39 / mi) | |
| ahr:150 max:165 shoes: Asics 2130 Silvery Blue | ||
| Easy run in Palmer Park on a wintery spring day. | ||
| C • palmer park 9 | ||
Sunday Apr 6 | ||
| Note | |
| (rest day) | ||
| I'm tired. May or may not do something today...? | ||
Saturday Apr 5 | ||
| Trail Run warm up/down 16:25 [2] 1.77 mi (9:16 / mi) | |
| ahr:153 max:169 shoes: Inov-8 Mudclaw-Yellow | ||
| Warm up and cool down from the parking to the start/finish of the course. | ||
| Orienteering 56:09 [4] ** 8.6 km (6:32 / km) | |
| ahr:163 max:179 spiked:13/13c shoes: Inov-8 Mudclaw-Yellow | ||
| Another Orienteering training event. This was a longer course set by Troy on the Greenland Open Space just north of Monument. | ||
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
Training - Splits | ||
Friday Apr 4 | ||
| Event: Flying Pig XII | ||
| Bike Commute 25:00 [1] 5.0 mi (4:59 / mi) | |
| Trail Run 20:57 [2] 2.5 mi (8:22 / mi) | |
| ahr:157 max:166 shoes: Asics Trabuco (Rusty Coffee) | ||
| A definite recovery run tonight.
Also, went to see the movie "The Leather Heads" A solid (1) on Cristina's movie rating scale. | ||
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
| Bike Commute 19:39 [1] 3.93 mi (4:59 / mi) | |
Thursday Apr 3 | ||
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
| Definitely ran hard yesterday. Speed/Hill work today, recovery on Friday, O training on Saturday and then we'll see how I'm doing on Sunday... | ||
| Trail Run hills 1:03:40 | |
| ahr:163 max:185 shoes: Asics 2130 Silvery Blue | ||
| Hill/Interval workout with the Incline Club. We ran 1 min on/off for 30 minutes up Barr Trail, in a raging spring snow storm with about 2 inches of snow/slush/mud on the trail. This was tough, but seeing as I've been neglecting my intervals, and my hills, this'll definitely help.
Check out my heartrate profile. The red is my heartrate and you can clearly see the 15 hard uphill efforts as well as the five repeats up Hydro Drive at the end. The green is elevation, all plotted over distance. Very Cool!  | ||
| C • profile 2 | ||
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
| Note | |
| By the way, the Climb Conversion dodad is awesome!!! Yet another Attackpoint improvement. | ||
Wednesday Apr 2 | ||
| Note | |
| Hmmm, this seems to be turning into a week of little activity... I suppose I could use a bit of rest every once in a while. | ||
| Trail Run 1:17:32 | |
| ahr:167 max:191 shoes: Asics 2130 Silvery Blue | ||
| Group run, I decided to run instead of bike to the CRC today which made for a longer run. I also ran quite hard on the hills of Bear Creek! | ||
| C • Looks like a good training!... 3 | ||
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
Tuesday Apr 1 | ||
| Note | |
| Helped Sean move into his new place. Lots of lifting and carrying but no time to get a run in... Oh well. | ||