Training Archive: cmpbllvIn the 31 days ending 2008-07-31:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||
| 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 | H | |||||||||||||||||||
Thursday Jul 31 | ||
| walking 13:00:14 [3] ** 17.67 km (44:09 / km) +2661m 25:11 / km | |
| ahr:83 max:154 slept:9.0 | ||
| A trip over Whitecap - had to beat up the Infantry Tactics Club point man for making a parallel error and not seeing he was on the spur below Whitecap...he was a bit sheepish after I made him put down his GPS and walk 50m to his left...where the mountain was...but it allowed for a good AAR on the proper use of pace and compass. They are doing a lot of blundering out in the woods.
Why does that just not surprise me? | ||
Wednesday Jul 30 | ||
| Cycling (commute) 25:00 [3] 4.5 mi (5:33 / mi) | |
| slept:10.0 weight:149lbs (rest day) | ||
| Rode in to deal with emails and try to prep for class...good sleep made up for only 5 hours each night for the first few days of CLDT. Looking forward to lots of walking during this next phase - planning to take out the Garmin to get some data on the COP for Jeremy.
Went to Beast-O. The more we talk about it, the more we think the initial results of the Score-Os may be more revealing than we'd initially thought. Some very promising prospects - at least 3 with no O experience (scouts, local clubs, JROTC) who got all 500 points each day in 22-35 mins. Also a couple with some other O club experience. Definite possibilities - I'm looking forward to tryouts. | ||
Friday Jul 25 | ||
| Setting Points (Vetting Beast-O) 50:41 [3] *** 6.49 km (7:49 / km) +570m 5:26 / km | |
| ahr:146 max:169 spiked:17/18c weight:151lbs shoes: Saucony Pro Grid Triumph | ||
| Vetting Beast-O for Jon. Actual Beast-O was 3.61km for 30:14. Error of 1:30 (got running hard on Flirtie and went past a control), but it made me see another possible route choice.
I think we should have anyone who finishes the whole thing draw their route on their map when they hand it in. Tough to motivate myself to run back up the hill home...but I did. Hot and sweaty, BF of 16% but very dehydrated. | ||
Wednesday Jul 23 | ||
| Road Run 39:39 [3] 5.98 km (6:38 / km) +291m 5:20 / km | |
| ahr:153 max:176 weight:151lbs shoes: Saloman Comp II Green | ||
| Rainy, humid day - decided to run before class since it was the only available time. Ran around Flirtie looking at some of the proposed permanent course control locations, envisioning Jon's map updates in some areas that irritated me before. Went out the 2mi course to the end - not much there. Tried climbing the hill a bit, but too much of a hassle. Have to look elsewhere for an extension of a run from the office.
Per km time too slow to count for anything, but that was all I had in me with the weather and some twinges from a tight psoas. Sitting in class was murderously painful. I had to stretch in the back of the room during the second break. I'm so glad I'm usually on the other side of the desk. | ||
Tuesday Jul 22 | ||
| Cycling (commute) 25:00 [3] 4.5 mi (5:33 / mi) | |
Monday Jul 21 | ||
| Road Run intervals (8x400, 200 rest) 42:33 [4] 7 km (6:05 / km) +428m 4:39 / km | |
| ahr:153 max:175 weight:152lbs shoes: Saucony Pro Grid Triumph | ||
| Thought about heading down to the track, but it was starting to get dark and I really wanted to run trails. Ran to Delafield and decided that was definitely out...and had no desire to hit the track, so set my Garmin to beep every 200m and worked 400s. Didn't get anything below 1:48, even running downhill. I felt like I was running about the right pace, but they were all quite slow - not enough rest? Running in the dark? On pavement and not on the track? Who knows. I definitely cracked coming up by Thayer - the last 3 were much slower, climbing the hill behind Eddy's house notwithstanding.
warmup: 8:05 136/151 Interval: Rest: 1:58 165/169 1:21 144/165 1:48 155/166 1:17 147/164 1:48 156/166 1:17 156/159 1:49 167/172 1:29 155/172 1:51 163/169 1:36 155/168 2:00 166/175 1:35 153/175 1:59 164/173 1:37 156/172 2:48 167/172 2:26 139/168 (uphill, then walk) 5:40 155/165 | ||
| Yoga (runner's sequence) 20:00 [2] | |
Thursday Jul 17 | ||
| Track Workout intervals (4x1000) 40:12 [5] 5.57 km (7:13 / km) | |
| ahr:146 max:180 | ||
| Well, that was a confidence builder. I?m actually looking forward to track workouts with the team once school starts up again. Hardly even felt tight at the start, nothing until during the cooldown laps. That?s hopeful. And I think my times are right on track?have to look at the model when I get home and see.
4:31 / 152 4:18 / 120 4:31 / 164 4:20 / 126 4:28 / 167 4:21 / 133 4:29 / 169 9:10 / 142 | ||
Wednesday Jul 16 | ||
| Trail Run hills 48:47 [5] 7.71 km (6:20 / km) | |
| ahr:164 max:180 | ||
| Ran with the BAOC crowd ? definitely found my hill climbing happy place, wow. First 20 mins were pretty rough, but the flats and the downs were pretty nice. I was amazed at what we ran up when we came back down. Nice view ? I?m pretty sure that the water was beyond the hills, but we were a few ridgelines back to see for sure. Came back thirsty, ready for a hot shower and some ibuprofen. I actually felt pretty good once we got going, but my psoas was quite angry with me on the drive back.
Discovered a plethora of mosquito bites on the backs / sides of my thighs. I don?t think it?s poison oak, since I sort of figured I was getting eaten alive (and it now looks that way). Not going to be fun when those get around to itching? Good news the next morning was not being sore much at all - better than I felt yesterday, that's for sure. Better get it all in now...not going to be much training in the next 3 weeks. | ||
| Trail Run 55:00 [2] *** | |
| Went to Monte Bello to run last year's green...or so I thought. Between the heat at 6 PM, the bugs, the nasty vegetation, and (once I got into the clear area) the waist high grass, I lost motivation pretty quickly. Of course, the mountain lion warning didn't help much...I spent some time considering the fact that no one knew where I was and when I should be back...
So I bailed to the trails. That part was actually pretty nice. The hills weren't bad, but I didn't feel like running them. So I walked. But the good news is no unhappy psoas today (it cried all the way home last night in the car). I guess my recovery run served its purpose. | ||
Monday Jul 14 | ||
| Yoga (runner's sequence) 20:00 [3] | |
| Pretty sore, so took a hot bath and did the runner's sequence plus some abs. | ||
Sunday Jul 13 | ||
| Orienteering race (China Camp) 1:48:09 [4] *** 4.8 km (22:32 / km) +400m 15:54 / km | |
| spiked:12/18c shoes: O2 | ||
| China Camp 1:48:08 12 Jul (Fastest Time: 59:19, James Scarborough, next fastest was 1:13:00, 1:15...~63.8)
Not a bad race ? did a good job of adjusting to the different combo of contour and vegetation. This area is as hilly as West Point, and steeper in sections because there is very little cliff feature at all. The reentrants had particularly deep streambeds due to erosion. Mikkel set a good course with a variety of leg lengths and several with some real route choice that made a difference. 1,2: no issues, not really bombproof APs, but the controls were not too complicated and contours were easy to follow ? I saw where the feature should be before hitting my AP. Good heads up that I should expect controls to be set low and close into the feature ? seems to be a BAOC thing, possibly because of the greater amount of open terrain. 3: went a bit high, got sucked into the control 50m away on a rootstock. Lost 1 min here. Fence was ruined ? not much there when I tried to look for it, had to use the other features to get to the right place. 4: Went a little high, but was in touch with the map all the way and did not get thrown off by another control set in a bend in a reentrant?that could have easily been mistaken for a reentrant junction that was on the map one spur earlier. 5: Was on azimuth and got sucked in high because I could see the vegetation in the reentrant. I didn?t see on the map that the reentrant continued higher because it was hidden by the dark green. Momentary confusion when I realized I?d found another control that was not mine, but I knew it was not on the right feature. Relocated off the adjacent white and worked my way down ? feature was tucked in among a number of low bushes, so probably not a bad attack in. Hitting it dead on would have been hard. Lost 1:30 here. 6: Used the open areas effectively, hit the saddle on the way in, could see the feature from 500m out. Drank lots of water! 7: Went straight up to the trail?ugh, what a haul. Learned to hate the Manzanita ? not reliably mapped or predictable, pretty impassable and hard to see for an area that was supposed to have a lot of white woods! Not my intended approach to the control ? I was a little thrown off by being on the edge of the map, and thought I?d found the soft dirt cleared area marked on the map, but realized I was on the trail on the left side. Changed my plan to roll with that approach, made the mistake of trying to go down the earth embankment. It was a lot bigger than the one at #5! Probably lost 3 mins here. 8: Quick jaunt down the streambed, saw some other O?ers headed up the wrong reentrant but was confident I where I was and spiked the control. Vegetation boundary was not as evident as I?d thought. 9: Another short execution leg spiked. The streambeds helped a lot ? no compass work necessary. 10: Didn?t read ahead on my clue card, which I?d done so well until this point, and spazzed as I hit the registration area until I realized what I was looking for and where it was. :30 sec 11: Good execution. 12: Well in touch with the map, good execution. 13: Stopped short at another control (also by a boulder). Thrown off by the stream under the dark green ? second time I couldn?t see a feature under dark green. :30 here 14: Good execution. Three of us converged from above, below and middle (me) ? didn?t seem to be much difference in choice of approach. 15: This was the major route choice leg, and I chose poorly. I thought running the relatively flat upper trail would be faster than hacking through any more Manzanita?but I was unsure of my pace count due to small steps on the steep downhill, and couldn?t see the difference in the spur from the trail so I went too far and had to loop around. Relocated off the trail intersection and found it easily. 6 mins here. I chose to rerun this leg while pulling controls, and I am convinced the lower route was faster ? even with some confusion in the execution (I was pretty tired by this point, and decidedly dehydrated) and making the same mini-loop because again I couldn?t recognize where I was on the trail, I was in at 19. I think the fastest route was to drop down the reentrant and low to the bridge, then to take the trail up ? same climb, less grade. Attack off the trail intersection. 16: Good execution ? was able to attack off the change in contours at the bottom of the reentrant. Saw a lot of confused people wandering around well past the control? 17: Good execution leg. 18: Maybe a little hesitant, but I was pretty tired. Almost ran past the control because I did not detect the transition from white to green, but caught myself before I lost more than maybe 5 seconds. F: Ah. Water. Mosquitoes had become quite annoying. | ||
| Orienteering (pulling points) 1:00:00 [2] | |
Saturday Jul 12 | ||
| Yoga (runner's sequence +) 30:00 [3] | |
| Thought of Clare and got inspired. Worked through the runner?s sequence buildup, adding on some up dog and side plank for core. Did one sunrise / warrior sequence, felt pretty good. Closed with some bridge and table poses.
Felt a bit tight on the 35 min drive up to the Russian Museum of Culture, but was fine when I got out of the car and stretched out a bit. Tender part on the drive home / before bed was not the usual psoas trigger points, but somewhere right and below my belly button in central lower abs. Sore! | ||
Friday Jul 11 | ||
| Track Workout (6x400) 36:49 [4] 4.49 km (8:12 / km) | |
| slept:7.0 | ||
| Good track workout with the folks from BAOC. Been a long time since I?ve hit splits like this. Of course, the 2:1 rest to run interval probably didn?t hurt, but it was a good confidence booster that I can get my speed back. A little tightness on the first interval, but I stretched before the second and felt completely loose until the last one, and even then it was just an awareness, not tight or sore. We?ll see how I feel tomorrow. Came back to the hotel and took a cold bubble bath. Bubbles for motivation to actually get in?and stay in?didn?t last long, but felt surprisingly good. If only it were easier to do in the winter?
6x400 4.49 km 150/237 1:35/144 4:24/146 1:40/221 3:23/152 1:38/158 3:52/139 1:36/164 4:38/138 1:36/164 3:52/143 1:34/167 8:30/146 | ||
Tuesday Jul 8 | ||
| Woods Intervals intervals (Bayfront Park) 37:20 [3] 5.24 km (7:07 / km) | |
| ahr:169 max:195 | ||
| Ok, something is up with the HR. Could be that I haven't run in awhile...I don't think it's the heat, since it really hasn't been all that hot where I am (especially after freezing in the archives - what do they do, blast the AC for the last 2 hours?)
Ran 3:00 on, 1:30 rest. Best interval was chasing a jackrabbit across the park, but he went off a hill that was embargoed...funny to see all the critter trails as I scared up all the ground squirrels. WU: 8:38 1.27 165 6:32 457 1:30 124 3:00 526 1:30 136 3:00 497 1:30 93 3:00 537 1:30 59 3:00 536 1:30 99 3:00 505 3:13 400 Guess I lost count - there are only 5 interval there. Oh well, I was tired! | ||
Monday Jul 7 | ||
| Road Run (with strength) 22:00 [3] 3.79 km (5:48 / km) | |
| ahr:152 max:176 slept:7.0 | ||
| Needed to work out the kinks after 0800-1700 straight in the archives. Good stuff - kind of eerie finding Rubets' handwriting on the back of photos over a thousand miles away, even eerier that I recognize it as his before I find proof. Very profitable, though - some good materials on the Civil War to fill in the gaps.
Rough night - did not sleep well at all. No great suprise there. Discovered it still requires only 30 mins to shower and eat when no kids (or impediments) are involved. Twiddled my thumbs, left early as recommended and found easy traffic. Hit the coffee shop, worked on my review a bit, then discovered the archives. I think everyone there prefers to speak Russian - even the non-Russians. Strange. Very nice and helpful group, though. It is going to be a pleasure digging there. Worked through a full bladder and no food, really needed a run afterwards. Ran the boundary of the defunct housing outside the NASA fenceline - some really remind me of Stony I. I'll probably always see that floorplan as ghetto. The empty housing areas were eerie (my word of the day) as usual. Stepped outside the wire to investigate a trail, decided I felt too eerie running it alone and went back into the deserted urban jungle. Only ran for 22 mins, stopped after for some pullups (weak), PU and SU (felt good), flutter kicks and other leg exercises. I think pullups and leg lifts will be my focus while I'm here. I really need to find a big park to run in on the way home from the archives. | ||
| strength 15:00 [3] | |
Saturday Jul 5 | ||
| Cycling (Grandview) 1:17:39 [3] | |
| ahr:132 max:159 | ||
| The Raleigh is a hardy machine...even with some frayed spots on the tires (which I found AFTER my ride), four years of neglect, and gravelly roads to start out, it carried me out to my usual turn-around and back just fine.
My usual turn-around is now an espresso stand. It had better be there next time I'm out here...new Grandview ride tradition will be formed! Amazing how the hills here seem much smaller than in memory. Proof that it's not so much that I'm out of shape (which I am), but that the hills at West Point are that much bigger. I wasn't initially sure I'd go all the way, but when I hit North Star Rd and was thinking "This is it?" I knew I'd be able to handle the full ride. I'll probably be a bit sore, but I'm glad I did. I had moments of a sore rear (probably the yoga) and pure psoas bliss after coming up out of a long section in aero. I hope I can set it up so I can bike back and forth to Buckner. That would be perfect. | ||
Friday Jul 4 | ||
| strength (yoga and abs) 20:00 [3] | |
| Did some yoga with Clare, who is very strong and very flexible - she knows some awesome difficult variants of the usual poses. Inspired me to knock out some abs. | ||
Tuesday Jul 1 | ||
| Kayaking 2:40:00 [3] | |
| Took Anna out for 1:20 around the Bay - she loved it, I practically had to pry her out of the boat. Jon now has a companion for his insane trips...at least when she gets older!
Went with Jon to enjoy some dinner and adult conversation...date night, Campbell style. Except that Jon had that gleam in his eye when looking at the 'yak that meant instead of a short jaunt around the Point, we went across the Bay (40 mins - 2 mi?), stopped for dinner, then continued to cross to the far end of the State Park and follow the shoreline in (1:40). Saw a seal that came over to check us out, an eagle watching from the other beach, a couple of loons. Tandems are nice - had to slow down my frantic pace (probably from trying to keep up with Jon in the single boats), but we were in synch and really flying by the end of the trip, drawing compliments from a couple of guys on the beach drinking beer and watching the sunset. Nice rhythm, indeed! | ||