Saturday Sep 30 |
 | biking warm up/down 30:00 [2]8.0 mi (3:45 / mi) | |
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| to park & back |
| biking 25:00 [4]6.5 mi (3:50 / mi) | |
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| 8 or so 3 min. laps @ Junior High park - Cross Rick did more, but I was sore. |
Friday Sep 29 |
| biking tempo 35:00 [4]8.5 mi (4:07 / mi) | |
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| nursing home cross course - 17:45 there, 16:38 back into the south wind - so that would be the fastest return trip to date, faster than yesterday w/ tail wind. |
| orienteering 1:30:00 [2]5.0 mi (17:59 / mi) | |
| shoes: |
| Ran out at Hawn w/ Ricka - small warmup jog then his courses, first one with longer legs seperately, and then shadowing alternating legs on a shorter course. Found out that some compass needles settle really fast and thus avoid false bearings, bearings from attack points to indistinct controls really help, and other eye openers that should change the way I orienteer if I follow up. I learned some people actually hold their map facing north the whole time they orienteer! Wow.
Another new discovery: tiny little crawling things on my legs that I am told are 'chiggers'. I had never seen them, only suffered the aftereffects of their stealthy visits. not sure where they're coming from since i took a shower right away. Argghh.
Actually when I look at them closely, they are flat and round like ticks. Wonder if they could just be tiny, tiny ticks? At least the little critters are helping me forget where I fell sitting straight down on a pointy but blunt boulder. |
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| C • It was fun.
Weird. I thoug... 2 |
Thursday Sep 28 |
| biking 35:00 [3]8.5 mi (4:07 / mi) | |
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| to nursing home and back 'cross course'. 18:45 in against stiff NW wind, 16:45 back. |
| biking 40:00 [3]12.0 mi (3:19 / mi) | |
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| to meeeting north of SLU - to metro station, work on train, bike. return. |
Wednesday Sep 27 |
| biking warm up/down 35:00 [2]11.0 mi (3:11 / mi) | |
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| jobsite, errand on road bike |
| biking intervals 30:00 [4]7.5 mi (3:59 / mi) | |
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| Single Wilmore laps. 4:54, 4:43, 4:46, 5:10 (4:50 w/o chain drop), 4:52, 4:48. Not the 4:30 goal laps , but enough to get the feel of going fast. Didn't really feel like I was giving it my 'all' though, not sure I even know how to build up the intensity level from here...maybe foam at the mouth, think caffeine, and picture chase scenes from classic new york movies? |
| biking warm up/down 20:00 [1] | |
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| riding to and from park, and approx. 2 min. rest between laps riding very slowly on asphalt path |
Tuesday Sep 26 |
| biking 38:00 [2]8.5 mi (4:28 / mi) | |
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| Taking it more easy it was about 19:00 to the nursing home each way. |
Monday Sep 25 |
| running long 52:00 [3]6.0 mi (8:39 / mi) | |
| shoes: |
| loop up one side of river des peres and down the other. beautiful weather. found a trailhead on the other side of river des peres for future investigation. |
| yoga 15:00 [2] | |
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Sunday Sep 24 |
| biking intervals 46:00 [5]11.25 mi (4:04 / mi) | |
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| 3 x 3 laps @ 5:06 (inc. chain drop) ,5:00,5:08 per lap av. per set. Last set Rick went for extra 2 laps, I for 1 extra. Wow - what a difference riding w/ somebody can make. My previous single lap best on my own was 5:26.(cross laps w/ some twisty stuff, dismount over fallen log, dismount on steep runup, etc.
Was amazed at how strong Rick was.
looks like I should be working to 4:45 single laps, 5:10 laps for double the distance. I think I'll do single lap intervals on Tues. |
| biking warm up/down 59:00 [2]14.0 mi (4:12 / mi) | |
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| practice laps, warmup, riding partway back to Ricks house |
Saturday Sep 23 |
| biking warm up/down 25:00 [2]6.0 mi (4:09 / mi) | |
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| to JB |
| biking warm up/down 20:00 [3]6.0 mi (3:19 / mi) | |
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| back from JB |
| orienteering 55:00 [2] | |
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| CC meet was called off, but weather was good enough for orienteering, apparently. Lots of challenging dense vegetation, totally bent over style running, wet. |
| biking intervals 15:00 [4]5.0 mi (3:00 / mi) | |
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Friday Sep 22 |
| biking 18:00 [3]5.0 mi (3:35 / mi) | |
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| to grocery store |
Thursday Sep 21 |
| biking tempo 16:38 [4]4.25 mi (3:54 / mi) | |
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| from the end of the street to the nursing home. A couple of blocks of pavement, then cut through the park, then along the gravel path at River Des Peres, then cross the overpass, up the big hill to Kenrick and Shrewsbury city hall on pavement and asphalt path, then mixed grass, path, road, grass in quick succesion.
It seemed fast but I hadn't warmed up yet. |
| biking 17:10 [3]4.25 mi (4:03 / mi) | |
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| retracing the route. More downhill, but into a stiff headwind, thought it was going to be a lot slower than the ride in. Should use the bike computer to check the distance. |
Wednesday Sep 20 |
| yoga warm up/down 20:00 [1] | |
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| probably the most important part of my training in terms of remaining operational |
| biking warm up/down 10:00 [2]2.5 mi (3:59 / mi) | |
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| errands |
| biking 40:00 [3]11.5 mi (3:29 / mi) | |
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| to whole foods, back partly on metrolink, then rest of way w/ 40# pack along river des peres gravel trail. I must be naive to get such a kick out of simple urban 'adventures' |
| running 22:00 [3]2.85 mi (7:43 / mi) | |
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| thru cemetary, wilmore park, along river des peres to metro station w/ lite pack |
| biking 20:00 [2]6.0 mi (3:19 / mi) | |
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| picked up road bike from shop and rode to farmers market in maplewood |
Tuesday Sep 19 |
| biking 35:00 [3]10.0 mi (3:29 / mi) | |
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| to missouri botanical garden & back, had a flat on my cross wheel at the outset, so treated myself to road tires. I should be timing myself instead of guessing, even though I stop at most all the stop signs, I'm really pushing a lot of the time. |
| biking warm up/down 18:00 [2]4.5 mi (3:59 / mi) | |
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| riding to and from Wilmore park, scouting out course, practice lap - along gravel trail, turn into thick grass, then shorter grass along ball field, run-up at short steep hill, pavement to dismount at gravel play pit, short pavement to steep grass hill with swithchbacks around trees, then over top of hill back to gravel path access. |
| biking tempo 22:46 [4]5.0 mi (4:33 / mi) | |
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| laps on cyclocross course (about 2k). 5:44, 6:02 (chain drop),
5:26, 5:33. looks like I should be working toward 5:30 laps for longer periods, or 5:00 laps for the same period. |
Monday Sep 18 |
| biking 1:27:00 [3]22.0 mi (3:56 / mi) | |
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| commute, still on the cross bike w/ gravel, grass etc mixed in. bordering on intensity 4 most of the time. had to detour around the concrete workers at Grants trail. |
Sunday Sep 17 |
| running 25:00 [2] | |
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| home thru wilmore map. even practicing running on a very simple map helps develop my 'run faster while map reading' coordination |
| yoga 25:00 [2] | |
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| actually a mixed bag of stretching after run, and strength and ab work |
Saturday Sep 16 |
| biking 25:00 [3]6.0 mi (4:09 / mi) | |
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| grocery store - back w/ 35# pack |
| orienteering race 45:00 [4] | |
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| Night 'o'. Plus side: planned a decent route, came in under the time limit, have to say it felt like improvement on very limited night 'o' experience.
Con: very vague on plan of attack on several controls, too impatient: would just take a bad route, rather than take a few seconds to make sure I was on right track. |
Friday Sep 15 |
| biking 1:25:00 [3]22.0 mi (3:51 / mi) | |
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| commute. |
Thursday Sep 14 |
| biking tempo 15:00 [4]5.0 mi (3:00 / mi) | |
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| back from nursing home |
| biking warm up/down 20:00 [2]5.0 mi (3:59 / mi) | |
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| to nursing home |
| running 30:00 [3]3.25 mi (9:13 / mi) | |
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| clickety clack warmup w/ new o shoes (my first) on tree lawns to cemetery. found fallen fence, and gap in far fence that allowed me to run through to Wilmore. On map for a loop and then back. was going to 'cool down' but still felt strong at end. 'O' shoes will be nice in terrain, can't wait to run events in them. |
Wednesday Sep 13 |
| biking 40:00 [2]12.0 mi (3:19 / mi) | |
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| partial bike commute |
Tuesday Sep 12 |
| biking 20:00 [2]5.0 mi (3:59 / mi) | |
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| to store and back w/ pack |
| running 30:00 [3]3.25 mi (9:13 / mi) | |
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| to track, 6:42 mile on track, and back. 2 min rest each end of middle mile |
Monday Sep 11 |
| Note | |
| (rest day) |
| plan for the week is to soft-pedal biking, focus on running |
Sunday Sep 10 |
| biking warm up/down 1:30:00 [2]20.0 mi (4:30 / mi) | |
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| to race from bus stop and back |
| biking race 3:00:00 [4]32.0 mi (5:37 / mi) | |
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| mountain bike race on cyclocross bike - shake and bake 'enduro'. started out almost as fast as sport riders, slowed down considerably in the last 1 1/2 hours, to the point of walking some bumpy or steep sections I couldn't stomach anymore. Basically training for cyclocross races. Equivalent of 4 cross races back to back on more rugged terrain. Very dusty - slowed down everytime someone passed me (which was frequently) to avoid breathing the dust. |
Saturday Sep 9 |
| Note | |
| (rest day) |
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Friday Sep 8 |
| biking 1:20:00 [2]21.0 mi (3:48 / mi) | |
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| 'direct' route to K then back grants trail |
| biking 25:00 [2]6.5 mi (3:50 / mi) | |
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| home depot |
Thursday Sep 7 |
| biking 30:00 [2]9.0 mi (3:19 / mi) | |
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| nursing home |
Wednesday Sep 6 |
| biking 1:40:00 [3]26.0 mi (3:50 / mi) | |
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| friends office in kirkwood,errand, parents house and bak. |
| yoga 30:00 [1] | |
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| stretching and strength after morning bike ride |
Tuesday Sep 5 |
| Note | |
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| knee real stiff from where I fell over at the stoplight on the wrong side of the unclip(yes, verystupid). Will have to gingerly test ride/run later today....whew, it only hurts when I get up from the computer! |
| running intervals 40:00 [3]4.0 mi (10:00 / mi) | |
| shoes: |
| ran 7:04 warmup mile, then 1:24 quarter. Found that reassuring, but legs felt weak. Realize I have to run more. Then ran 7:26 and 7:09 miles w/ jog in between. |
| biking warm up/down 20:00 [2]4.0 mi (4:59 / mi) | |
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| to track and back |
Monday Sep 4 |
| biking 25:00 [2]5.0 mi (4:59 / mi) | |
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| groceries, back w. 20+# pack, river des peres gravel 50% |
| biking 45:00 [2]12.0 mi (3:45 / mi) | |
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| to and from JB - its not that far, I should go there to work out as long as the map is unfamiliar |
| orienteering 1:10:00 [3]7 km (10:00 / km) | |
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| (includes transitions,resting and scouting around) Ran to about half the controls I had marked on the map, then ran out of steam and headed back. The archery range area had warning signs and there were actually people shooting stuff there, so maybe I'll steer clear of that neck of the woods. Excellent training area, lots of unmarked trail and vegetation etc. that forces me to concentrate of the essential big stuff. I've got to remember that everybody else has the same map, and how to maximize results with whats there. |
Sunday Sep 3 |
| Note | |
| (rest day) |
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Saturday Sep 2 |
| biking 2:30:00 [4]43.0 mi (3:29 / mi) | |
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| great cyclocross practice ride w/ Rik. Laps @ Wilmore to warmup, "green' route to Larson, laps, then K Park, laps, then southern 'green' route back to WIlmore.
Don't know if I should log this as training since we stopped at Kaldi's, but I got biscotti and 'organic' mocha buzz stuff so, even if it wasn't chocolate, I'm going to count it.
Wow, this should bump me up toward the top of the training list. |
| biking 45:00 [2]10.0 mi (4:30 / mi) | |
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| partway to meeting - took bus partway there - justification would be 'recovery ride', but just in case, I stopped at Vivianos to get some 'panforte senese'. Not quite chocolate, and it should have been chocolate, but I thought nut, though equivalent in fat, would be better for me in the protein department than cocoa butter. |
Friday Sep 1 |
| biking 1:00:00 [3]15.0 mi (3:59 / mi) | |
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| with 15# work pack. to north of FP for meeting, then back and forth within FP |
| orienteering tempo 23:00 [4] | |
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| ran FP day sprint course with work pack. Time seems slow even with the pack. Not a navigation issue obviously, so I guess I haven't been running enough. |