Monday Jul 31 |
 | orienteering 30:00 [2] | |
| shoes: |
| carondolet park |
| running long 40:00 [2]4.0 mi (10:00 / mi) | |
| shoes: |
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| biking 18:00 [3]5.0 mi (3:35 / mi) | |
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| errands |
Sunday Jul 30 |
| biking 1:50:00 [3]33.0 mi (3:19 / mi) | |
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| To Carondolet Park, loops around roads and bicycle trail |
| biking 14:00 [3]3.0 mi (4:40 / mi) | |
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| church,errand |
Saturday Jul 29 |
| Note | |
| (sick) |
| recovery from cold. at least i got a cold before my vacation started and this could be considered a taper for the bike trip over the mountains as well. |
Friday Jul 28 |
| Note | |
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| Actually a rest day to recover from the 'rest day' of moving, and the cold I developed. |
| biking 45:00 [3]13.0 mi (3:27 / mi) | |
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| grants trail route |
Thursday Jul 27 |
| biking 45:00 [3]12.0 mi (3:45 / mi) | |
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| errand |
| biking 28:00 [2]6.0 mi (4:40 / mi) | |
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| drop off rentvan, errands |
Wednesday Jul 26 |
| biking 14:00 [2]3.0 mi (4:40 / mi) | |
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| pick up van |
| Note | |
| (rest day) |
| if you can call moving a bunch of furniture in 90 deg. rest |
Tuesday Jul 25 |
| biking 1:18:00 [3]22.0 mi (3:32 / mi) | |
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| streets to nursing home, then to house to finish painting and cleaning, then back streets to grants trail, faster tempo section than yesterday, emergency bus repair worked - or better tailwind? |
Monday Jul 24 |
| biking 14:00 [2]3.5 mi (3:59 / mi) | |
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| positive impact of orienteering on everyday life: i loaded my bike on the bus to try and find my rest days where I can, was going to my new house, and then going to ride over to the paint store. But while on the bus, it occurred to me that the bus continues east, maybe closer to paint store than house. Spiked control! It went right by the paint store, I bought the pt. and pedaled to the house from there! |
| biking 40:00 [3]12.0 mi (3:19 / mi) | |
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| home by grants trail w/ warmup and cooldown on streets leading to it. was content to hover around 20 mph on the trail. huge number of trail users that had driven to the trail to bike, roller blade or whatever. Wonder what was so special about this monday night? Always like to see the future road cyclists incubate here though. |
Sunday Jul 23 |
| biking warm up/down 1:00:00 [2]17.0 mi (3:32 / mi) | |
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| slow - used the ultiimate training tool: a bus w/ bike rack to minimize the exhaustion |
Saturday Jul 22 |
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| Event: SLOC Forest Park Day/Night Sprints
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| biking 14:00 [1]3.0 mi (4:40 / mi) | |
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| errand |
| orienteering race 28:00 [4]2.0 mi (14:00 / mi) | |
| shoes: |
| Day sprint: fun course around the lakes at FP. ran fairly well considering, but fritterred away the time w/ primarily 1 bad error |
| running warm up/down 8:00 [2]1.0 mi (7:59 / mi) | |
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| prior to event
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| orienteering race 30:00 [4]2.5 mi (11:59 / mi) | |
| shoes: |
| Night 'O' - without a couple of monumental errors, it would have been a really good run. One where Dave F. and I were looking for a tree at the bend in the bike trail, which turned out to be a water hydrant. And the other from 3 to 4 where a tree blocked the trail, and as I zigged around I found myself running the road hairpin instead of short trail or woods to trail to 4. On the last two legs, I thought I made a good decision to contour around instead of going up the hill, and that allowed me to push hard on the south side of the boat house lake, which was more direct than the north side route. At least I kept the other guys that started staggered @ 2 minutes after me, all behind me. |
| biking warm up/down 25:00 [2]6.0 mi (4:09 / mi) | |
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| took the bus to Macklind, and then to Hampton whensome construction workers wouldn't let me through the tunnel by the mounted police. Then rode around in FP quite a bit looking for the meet site, didnt go far enough from where the last sign said go. |
| biking 44:00 [3]13.0 mi (3:22 / mi) | |
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| pushed some stretches pretty hard on way back home from meet, to girlfriends house in SSL and then back home in Glendale, got clothesline by some police tape closing off storm damage |
Friday Jul 21 |
| biking tempo 16:00 [4]6.0 mi (2:39 / mi) | |
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| no wind, small pack, hit the crossings |
| biking warm up/down 28:00 [3]8.0 mi (3:29 / mi) | |
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| streets before and after grants trail, and errand. of course the whole ride was an errand, so errand within errand. |
| biking 50:00 [2]12.0 mi (4:09 / mi) | |
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| slow and tired back home. some long lights |
Thursday Jul 20 |
| biking 28:00 [3]8.0 mi (3:29 / mi) | |
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| biking 1:00:00 [2]12.0 mi (4:59 / mi) | |
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| very hot very slow |
Wednesday Jul 19 |
| biking warm up/down 23:00 [2]5.5 mi (4:11 / mi) | |
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| to and from track |
| running 30:00 [3]3.5 mi (8:34 / mi) | |
| shoes: |
| 3 x mile. trying to figure out how the split function on my watch works, but looks like 7:26, 6:57,6:47 |
Tuesday Jul 18 |
| biking warm up/down 24:00 [3]6.0 mi (3:59 / mi) | |
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| warm-up and cool down at either end of grants trail |
| biking tempo 16:00 [4]6.0 mi (2:39 / mi) | |
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| will start timing this more accurately, it is flat w/ a slight downhill grade at the beginning, and some slow downs at the road crossings - but I'm encouraged by the velocity potential |
| biking 27:00 [3]8.0 mi (3:22 / mi) | |
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| errands |
| biking 40:00 [3]12.0 mi (3:19 / mi) | |
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| oops, forgot to put my commute in, the grants trail section was 18 minutes - hot and a headwind. then got a ride home the big storm, fearing downed wires and debris, rightly so it turned out. |
Monday Jul 17 |
| yoga warm up/down 30:00 [2] | |
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| biking 14:00 [2]3.0 mi (4:40 / mi) | |
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| errand |
Sunday Jul 16 |
| biking 1:04:00 [3]9.0 mi (7:06 / mi) | |
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| To kirkwood park w/ colorado pack on cross bike w/ knobby tires, loops in park then hill repeats for 20 minutes, gravel track on s. end of park, 35' climb |
| biking tempo 45:00 [4]13.5 mi (3:19 / mi) | |
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| via grants trail, 3.5 mile warmup, 6 mile tempo, cool down and church |
| biking 45:00 [3]12.0 mi (3:45 / mi) | |
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| spin back home in the heat |
| running warm up/down 17:00 [2]2.0 mi (8:30 / mi) | |
| shoes: asics speed trainer |
| much biking, not enough running |
Saturday Jul 15 |
| biking hills 8:00 [4]1.5 mi (5:20 / mi) | |
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| short hill repeats 15 x 75 & crcling back down recovery |
| biking warm up/down 30:00 [1]6.0 mi (4:59 / mi) | |
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| cooldown in the park w/ J. |
| biking 1:12:00 [3]24.0 mi (3:00 / mi) | |
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| roundtripper |
Friday Jul 14 |
| running warm up/down 13:00 [3]1.5 mi (8:39 / mi) | |
| shoes: |
| run to catch the bus |
Thursday Jul 13 |
| biking 1:25:00 [3]20.0 mi (4:14 / mi) | |
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Wednesday Jul 12 |
| biking 40:00 [3]12.0 mi (3:19 / mi) | |
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| w/ 15# pack one way |
| biking 1:20:00 [3]22.0 mi (3:38 / mi) | |
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| errands,meeting, part w/ 15# pack |
Tuesday Jul 11 |
| biking 1:20:00 [3]21.0 mi (3:48 / mi) | |
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Monday Jul 10 |
| biking 1:10:00 [3]18.0 mi (3:53 / mi) | |
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| To the SSL house and back, and some errands. Felt good enough to climb aggresively, use my body weight, twist torso and shoulders - only I was in the granny gears. Oh well, at least I was trying and not just junking up the miles a beat lump of flesh. And why wasn't I? Guess I didn't race hard enough yesterday. Some weird dynamic going on that doesn't let me get uncorked somehow. |
Sunday Jul 9 |
| running race 21:00 [4]3.0 mi (7:00 / mi) vdot: 45.1 | |
| shoes: asics speed trainer |
| sprint tri |
| swimming race 9:00 [4]0.25 mi (36:01 / mi) | |
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| sprint tri - pool ugh |
| biking race 31:00 [4]11.0 mi (2:48 / mi) | |
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| sprint tri |
| biking warm up/down 14:00 [2]3.0 mi (4:40 / mi) | |
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| errand |
Saturday Jul 8 |
| yoga 30:00 [2] | |
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| biking warm up/down 14:00 [3]3.0 mi (4:40 / mi) | |
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| errand w/ 20# pack |
| biking warm up/down 12:00 [2]2.5 mi (4:48 / mi) | |
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| church |
| running warm up/down 10:00 [2] | |
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Friday Jul 7 |
| biking 1:04:00 [3]17.0 mi (3:45 / mi) | |
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| to new house to patch/paint |
| running warm up/down 10:00 [3]1.25 mi (7:59 / mi) | |
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| stretch the legs after bike |
Thursday Jul 6 |
| Note | |
| (rest day) |
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| biking warm up/down3.0 mi ( / mi) | |
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| probably slowest I've ever gone on a bike. sat on a park bench for a while. slow is good sometimes. |
Wednesday Jul 5 |
| yoga 30:00 [2] | |
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| biking 1:20:00 [2]21.0 mi (3:48 / mi) | |
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| meeting, errand. slow urban recovery riding |
| biking 15:00 [2]3.0 mi (4:59 / mi) | |
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| errand -20# pack on return |
| biking 30:00 [2]7.5 mi (3:59 / mi) | |
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| errands |
Tuesday Jul 4 |
| biking long 2:45:00 [3]47.0 mi (3:30 / mi) | |
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| fast to r.'s house, then on ICCC ride in Columbia, Illinois. Fast for first half, then easy on way back. |
Monday Jul 3 |
| running intervals 30:00 [4] | |
| shoes: |
| R1 - 8 x 400 grass |
| running 30:00 [2]2.0 mi (14:59 / mi) | |
| shoes: |
| warmup, cooldown, stretching |
| Note | |
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| TDF bike doping reminded me that I liked to drink this soy chocolate milk during races, partly because it contains sugar and water, but also because it gave me a buzz because apparently it contained small quantities of caffeine. I've decided to forswear the secret soy, from a training and racing point of view, because I think it interferes with normal breathing etc. It puts you at a high plateau but you cant go any higher. Plus when you're buzzed you may go faster but you do stuff like start off in the wrong direction more. |
Sunday Jul 2 |
| biking warm up/down 15:00 [2] | |
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| errands/church |
Saturday Jul 1 |
| biking tempo 25:00 [3]7.0 mi (3:34 / mi) | |
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| to SSL |
| running 35:00 [3]4.25 mi (8:14 / mi) | |
| shoes: |
| tempo brick immediately following bike w/ hills for first mile, then to more steady long run pace |
| biking warm up/down 45:00 [2]10.0 mi (4:30 / mi) | |
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| back slow - tired, felt dizzy in the 94 deg heat |