Wednesday Feb 28 |
 | yoga 20:00 [1] | |
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| biking tempo 15:00 [4] | |
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| to 'work' at the nursing home, couple of good hills |
| biking 45:00 [3] | |
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| to meeting in clayton |
| biking 20:00 [3] | |
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| back from metrolink w/ heavy pack full of groceries |
Monday Feb 26 |
| running/map reading 30:00 [2] | |
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| through woods across the street from nursing home. saw some re-entrants that i cooudn't spot on the map, but the map is the vaguest topozone type. ended up exactly in same place as before, though i tried desperately to pick up light green by zigging and zagging. |
| running 30:00 [3] | |
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| from woods to home, thru cemeteries, etc. w/ light pack. had to push to keep going, kept thinking of double chubb in under 2 hours, seems implausible, maybe I should do a test run of chubb and adjust my sights. |
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| C • why implausible? 5 |
Sunday Feb 25 |
| running intervals 30:00 [5] | |
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| fast out the gate cold start warm up 8:47
400's @ the track 1:30, 1:28, 1:28, 1:32, 1:30, 1:34
comfort run back 11:13
one more than i actually wanted, save some for ride this afternoon |
| yoga 10:00 [1] | |
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| stretching apres bike |
| 'weight' training 10:00 [2] | |
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| pushups and tricep lifts |
| biking 1:00:00 [3] | |
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| battling a 20 mile west wind, even though i had planned to take the long route west to my fathers via grants trail so I would be tacking against the wind |
| biking 25:00 [3] | |
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| straight back east, catching the wind like i had planned |
Saturday Feb 24 |
| biking 15:00 [3] | |
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| rest day for bike ride/race that didnt materialize. (did ride 15 minutes or so on errands and to church and felt great) so dilemna for tomorrow is ride some and go 'o' in the slush, or go to the track since the track is going to be the best running surface around, and take some time off Wednesday for the woods when the weather is better and things may have dried out some. Oddly enough, going to the track now seems appealing and even sensible. |
Friday Feb 23 |
| biking 38:00 [3] | |
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| commute to nursing home, road tires, brisk on hills. groceries on way back |
Thursday Feb 22 |
| yoga 30:00 [1] | |
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| 3 x 20 situps, 40 pilates knee touches, 30 leg lifts, 4 salute to the sun, bow, cobra, plough, can't remember all the names now. |
Wednesday Feb 21 |
| biking 40:00 [2] | |
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| to transit and killing time |
| biking 25:00 [3] | |
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| semi-tempoish back from grants trail/union intersection, almost passed out from too little calories by time i got home. |
| orienteering 30:00 [2] | |
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| slowing down at end of training session |
| orienteering 1:30:00 [3] | |
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| 35 controls or so at cliff cave park.
What do people think of cliff cave as a training venue, on a scale of 1-10, 10 being 'Sweetish' terrain, 1 being your front yard. |
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| C • cliff cave 3 |
Monday Feb 19 |
| biking 40:00 [3] | |
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| cross tires in muck, pack back rates it a 3 |
| biking 45:00 [2] | |
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| to job site and back |
Sunday Feb 18 |
| biking 2:00:00 [2] | |
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| met rick at shrewsbury station then to kirkwood to visit father briefly, then to trader joes for some stuff rick wanted for his wife, to ricks house in maplewood and home. |
Saturday Feb 17 |
| Note | |
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| I guess what they say about hard week, hard week, easy week has some validity...I'm going with it. |
Friday Feb 16 |
| yoga 40:00 [1] | |
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| orienteering 20:00 [2] | |
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| urban adventure mini-rogaine: I had noticed this quite large patch of woods on an aerial photo, l-shaped 1/2 k x 1 k, across the street and behind the railroad tracks from the nursing home, apparently belonging to the cemetery, and had been excited about running it ever since. well, it was bent-over, honeysuckle infested running for the most part, but the navigation was fun enough and successful, and best of all its free! - built into my run home which I had been doing by another route anyway. |
| running 35:00 [3] | |
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| running the rest of the way back, on side streets from a street map, then through open ground at another cemetery (this whole area is chock full of them) skirting some woods, then into the trail sytem, to the river des peres, park, cemetery, home. |
| Note | |
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| been 'bonking' after outings a lot, think there's a need for some warmer weather. |
Wednesday Feb 14 |
| biking 1:50:00 [3] | |
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| bus aid and grants trail to and from meeting in kirkwood. slower going and requiring a certain awareness - no daydreaming - but not bad. Fun to go from smooth snow to slick ice to snowplow detritus to wet pavement, and feel the front and rear wheels wiggle almost imperceptibly wanting to wipe out and feel my body wiggle automatically in response to keep it smooth. On cross tires. |
| running 30:00 [3] | |
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| run through park w/ headlamp aiming at trees |
Tuesday Feb 13 |
| Note | |
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| I think it was exhaustion and a touch of a weird flu bug at the same time, with maybe a dash of late middle age... I'll try a short run in the new snow tonight. |
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| C • don't give in... 2 |
| running 43:00 [3] | |
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| 25 out, 18 in - to friends house thru wilmore park. tried running to some trees on the aerial on the way in, which was very satisfying when they were there, but there have been a lot of casualties around here.
Saw fox on return, no wonder the ducks are so skittish. |
Monday Feb 12 |
| Note | |
| (rest day) |
| if I'm not sick, I'm totally exhausted. |
Sunday Feb 11 |
| orienteering 1:20:00 [2] | |
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| Running on the aerial photo of castlewood flats with the junipers and the clearings. The first photo I ran on was 1:3000, and a lot of control trees were too close together. Sometimes I could see the right tree from far away, sometimes I'd have to stop when I got there and puzzle out which tree I had marked, and sometimes I'd get to the general area and never see the tree, especially where the clearings were not distinct it would look rather confused on the ground. Hard to keep concentrating, sometimes in those situations I'd just blow it off and relocate to the large meadow.
Then ran a second loop on an aerial photo that was about 1:5000. That scale worked better for running, but some of the detail was hard to see. All in all a fun and productive exercise that I'd like to repeat, but the next course will have the controls farther apart, and I'll stay away from the confusing areas at least until I get as good as the deer. |
| biking 2:15:00 [2] | |
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| biking from meramec college to castlewood flats on the cross bike, and back to my father's house, and some misc. bits connected up w/ buses, trying to save my legs. |
Saturday Feb 10 |
| yoga 25:00 [1] | |
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| biking 30:00 [3] | |
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| just a brief spin w/ Rick and shopping, blew off the hill workout, saving energy for tommorows big 'use the warm weather while its there' outing |
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| C • warm weather? 3 |
Friday Feb 9 |
| running 25:00 [2] | |
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| misc. running to and from transit |
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| C • 1 |
| yoga 15:00 [1] | |
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| orienteering tempo 20:32 [4] | |
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| went up to UMSL and did sprint course. I think thats faster than the race, knew the course somewhat but was not quite in race mode. quite cold to start, should have warmed up more, lungs hurt. |
Wednesday Feb 7 |
| biking 1:45:00 [2] | |
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| to Kirkwood and back for a meeting |
Tuesday Feb 6 |
| orienteering 3:00:00 [2] | |
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| running around in circles at Cliff Cave. Last time I looked at the weather, it was 25 degrees. Went out multi-layered, when I got there it got so warm I was down to my base layer (45 degrees?), and still hot. Sun shining. So I decided to make a partial vacation day of it, and stay out there as long as I could. |
| running 1:00:00 [1] | |
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| jogging and walking to bus stops (and home when I missed the connection) |
| Note | |
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| Waiting for the bus on Telegraph during rush hour, I was taken aback by the sheer scale of the carnage. I had forgotten that not only did people live like this, but that almost everbody lives like this. I don't see how people cannot be basically profoundly unhappy underneath the veneer of routine and convenience. I saw a slightly obese family, a mother and her two daughters, waiting in a minivan or SUV at the line of a drive-up fast food restaurant (how many people actually eat DINNER! at a fast food restaurant??!!!) and they all had exactly the same expression, a mouth that was turned down just about as far as it would go, as if Dr. Zeuss had drawn it. But this is not some weird fantasy, this is REAL for so many people. I feel so so sorry for them all. |
Monday Feb 5 |
| running 40:00 [3] | |
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| bus, then back from nursing home, 35 min to corner of cemetary, then picked up a couple of 2/3 2 x 4's that I found near the bus stop this morning. I can use them to make some more shelves w/ my scrap lumber system design. |
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| C • Scrap lumber 3 |
| yoga 10:00 [1] | |
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| @ the nursing home between activities. amazing how sore n' tite everything's got. |
| yoga 20:00 [2] | |
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| some weight |
Sunday Feb 4 |
| biking 50:00 [2] | |
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| To and from Jefferson Baracks Park, very cold feeling on way back into north wind. |
| orienteering 45:00 [3] | |
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| woods running in JB park, about 15 minutes additional in transitions. Put my bike light on for the way back, glad I did. |
| running warm up/down 13 [2] | |
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| to church in the morning, via the park. |
Friday Feb 2 |
| Note | |
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| Last night, my foot started to evidence the continuing soreness near the ball of the foot. But this time, instead of trying to favor it while running, I tried to put all my energy into the foot, spread it out and relax it, feel the ground, and just tell my foot-self to open itself up to healing and recovery through the running process. |
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| C • your foot.. 3 |
| biking 20:00 [3] | |
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| back from nursing home, w/ pack of groceries |
Thursday Feb 1 |
| biking 55:00 [2] | |
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| to funeral, and then back on grants trail in about an inch of snow. saw tracks from another bike weaving back and forth in places. smooth and stable except places where cars had packed the snow into ice required a little extra caution. |
| biking 40:00 [2] | |
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| cross bike partially to and from dinner w/ father, o' meeting. then parked bike in some woods near where i'm going to be tommorow and ran... |
| running 35:00 [3] | |
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| .....the rest of the way mostly on grass and gravel, first warming up then pretty good tempo on the flat gravel section by river des peres. full moon really good to see by reflectance in snow. car tracks good for running, unlike biking - function of impact force and traction area.
I was really dreading all this cold weather training, and thought training would drop off, instead its increased and I feel really strong, on a base phase basis anyway. It feels like good timing for a strong spring........... Hmmm, upon further reflection, I think the slightl caffeinated energy bar I had before the return trip had something to do with that statement.
It is funny how your perspective changes, with temps in the teens looming on the horizon, 20's seem balmy. W/ single digits forecast, you say - 18? I can live w/ that. |