Saturday Dec 30 |
 | running warm up/down 10:00 [3]1.25 mi (7:59 / mi) | |
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| running race 13:34 [5]2.0 mi (6:47 / mi) vdot: 45.4 | |
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| about what I expected, maybe a little slow. feel confident that with speedwork and more running it could come down. |
| biking 2:45:00 [3]49.0 mi (3:22 / mi) | |
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| chain of rocks bridge and back w/ R after race. talked about riding to fairview heights and then taking the metro back but saved that idea for a sunnier, map-wealthier day. |
| running 35:00 [3] | |
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| didnt want to bike anymore, so bussed and 'linked to fathers for dinner, and ran the infill |
Friday Dec 29 |
| biking 25:00 [2]7.0 mi (3:34 / mi) | |
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| erramds. trying to get used to tri bike. |
Thursday Dec 28 |
| biking 30:00 [2]7.0 mi (4:17 / mi) | |
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| southside meeting, errands. tired. |
| running 30:00 [3]4.0 mi (7:30 / mi) | |
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| thru the cemetary to Wilmore Park, bursts of speed. felt a lot better than this morning |
| yoga 15:00 [1] | |
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| after run |
Wednesday Dec 27 |
| yoga 10:00 [1] | |
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| How time slips by - and boy was I creaky. need to do more. |
| biking 40:00 [3]12.0 mi (3:19 / mi) | |
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| grants trail w/ some tempo to it |
| biking 25:00 [3]7.0 mi (3:34 / mi) | |
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| ride home short way, had a flat (glass) towards the end. One CO2 cartridge was dead, the other didn't fit over the valve stem right, and lost its charge. Next time I'll bring the pump also. |
| running 15:00 [3]1.25 mi (11:59 / mi) | |
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| with bike, in bike shoes and w/ pack after flat. |
| 'weight' training 15:00 [2] | |
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| afters first bike ride, a little stretching, pullups, pushups, abs, triceps on chair edge etc. |
Monday Dec 25 |
| running long 1:10:00 [2]8.0 mi (8:44 / mi) | |
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| Felt slower than it was. Didn't really feel like running, legs were sore (prob. from bike hill repeats) but after I stopped a couple of times and had a cliff bar, it went smoother. |
| biking 30:00 [3]8.0 mi (3:45 / mi) | |
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| back from day with folks. |
Sunday Dec 24 |
| biking 40:00 [2]11.0 mi (3:38 / mi) | |
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| delivery errands |
| biking 25:00 [3]7.0 mi (3:34 / mi) | |
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Saturday Dec 23 |
| biking 1:20:00 [2]20.0 mi (3:59 / mi) | |
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| grants trail to family, sisters and nephews and nieces back in town, then back direct route. |
| biking 35:00 [3]11.0 mi (3:11 / mi) | |
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| met friend along grants trail, and we did hill repeats at whitecliff park. about 6 i think, seemed like more. alternating easy and hard. was feeling kind of slow and dead-endish on the bike, this was just what i needed to get some zip back in my ride.
our fastest total hill w/ flat breather was 1:42. rating it a 3 w/ the downhills |
Friday Dec 22 |
| biking 40:00 [2]8.5 mi (4:41 / mi) | |
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| to nursing home and back. feeling very burnt out, particularly while beginning running. lungs feel like pint size paper bags. wonder why - havent been doing anything unusual. maybe its psychic shock from mourning my loss. |
| running 30:00 [3]3.5 mi (8:34 / mi) | |
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| to metrolink station and back. saw some tracks in the concrete roadbed, and remember thinking, traces of another extinct species. they were human footprints. |
| 'weight' training 5:00 [1] | |
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| partial pullups on the grab bars on metrolink, (they weren't high enough to do full pullups) 4 quick sets of 6 and also some 'iron cross' type pulls |
| biking warm up/down 12:00 [2]3.0 mi (3:59 / mi) | |
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| friends house and back |
Thursday Dec 21 |
| biking 1:35:00 [2]24.0 mi (3:58 / mi) | |
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| errands, and grants trail to ancestral home. slow on return, fog at night, scary when i can see better without glasses than with. |
Wednesday Dec 20 |
| yoga 30:00 [1] | |
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| 'weight' training 30:00 [2] | |
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Tuesday Dec 19 |
| running 50:00 [3]5.75 mi (8:41 / mi) | |
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| 30 minutes running to track and back, and some jogging between intervals. 4 x 1200 @ 5:10, 5:05, 5:09, 5:03. Around 6:45/mi pace. Didn't feel as bad as I thought considering i haven't done an organized running workout in a while. as i write that though, suddenly knee really hurts. hopefully just a twinge. |
Sunday Dec 17 |
| biking 40:00 [4]13.25 mi (3:01 / mi) | |
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| grants trail parents house and back. counting half as tempo cuz i felt like i was going fast even though i had expected to be 'knackered'. lots of revs, light pack might have helped. |
| biking 45:00 [2]10.75 mi (4:11 / mi) | |
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| approaches to and from grants trail, periodic rest |
Saturday Dec 16 |
| yoga warm up/down 15:00 [1] | |
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| running 20:00 [2] | |
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| trail running w/ my sister and niece at shaw arboretum, reading off map |
| hiking 20:00 [1] | |
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| reading map at shaw arberetum, not logging rest of hiking time |
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| C • Thought we might see you 3 |
| biking 35:00 [2]10.0 mi (3:29 / mi) | |
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| riding back from parents, and then back and forth from friends house |
Friday Dec 15 |
| biking 1:30:00 [2]24.0 mi (3:45 / mi) | |
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| meeting in Kirkwood, family at parents house, shopping on way back |
| running 30:00 [2] | |
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| trail running with sister and niece at Laumeier Park |
Thursday Dec 14 |
| biking 1:40:00 [3]27.0 mi (3:42 / mi) | |
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| riverfront trail from downtown to Spanish Lake and back for a meeting 55 out 45 back. the wind was west, the route north/south but on the way back i didnt have to detour for a train, and i knew where i was going. |
| biking 30:00 [3]8.5 mi (3:32 / mi) | |
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| from parents house |
Wednesday Dec 13 |
| yoga warm up/down 15:00 [1] | |
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| biking tempo 25:00 [4]8.5 mi (2:57 / mi) | |
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| parents house - mother finally passed away peacefully after long illness |
Tuesday Dec 12 |
| biking 1:00:00 [3]16.0 mi (3:45 / mi) | |
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| a couple of meetings, and stopped by my parents |
| biking 42:00 [3]12.0 mi (3:29 / mi) | |
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| back from my parents |
Monday Dec 11 |
| biking warm up/down 45:00 [2]11.5 mi (3:54 / mi) | |
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| back from parents |
Sunday Dec 10 |
| orienteering race 1:00:00 [4]7.75 km (7:45 / km) | |
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| approx. distance actually run, lots of running back and forth to avoid climb
had a decent run which I attribute to
-cleats
-rest day before
-use of 'sun' compass only
-focus (mostly - (2) 75 yard errors one of which was fixed unfortunately by a human control)
-flexiblity - or should it be called luck? (without one or two route errors might have possibly got one more control) ability to adjust route near end helped eliminate another error of too much climb and allowed me to add controls even beyond those planned as contingency
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| C • Placed Well! 1 |
| orienteering 1:40:00 [2]10 km (10:00 / km) | |
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| control pickup - the far north controls including some nobody visited in the race because they were too far out and/or required too much climb. totally calorically deprived by my return. lots of climb |
Saturday Dec 9 |
| running tempo 11:00 [4] | |
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| to bank and back |
Friday Dec 8 |
| biking 45:00 [2] | |
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| nursing home, meeting, more heavy lifting at my parents - picked up the 20 degree gloves by mistake, instead of the 10 degree gloves. Won't make that mistake again! |
Thursday Dec 7 |
| yoga 20:00 [1] | |
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| 'weight' training 20:00 [2] | |
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Wednesday Dec 6 |
| biking 55:00 [2]11.0 mi (4:59 / mi) | |
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| to and from parents house to do some heavy lifting |
| biking 45:00 [3]11.0 mi (4:06 / mi) | |
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| to and from parents house to do some heavy lifting. rode back w/ pack adorned w/ bouquet of leftover and downed evergreen branches to use for wreath |
| running 1:25:00 [3]9.0 mi (9:26 / mi) | |
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| half paved, half gravel, some ice, by the light of the moon. from running club meeting. I went to see some friends, but also to have a must-do 9 mile run back. Headlamp batteries gave out while I was testing them at the meeting, the little blinking light that shows the batteries are working ran them down! |
Tuesday Dec 5 |
| biking 20:00 [2] | |
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| to metro station and other short stretches. was going to bike back from metro station w/ 35# pack, but there was a bus sitting there, i had forgotten my helmet, and thought it better to skip it this time. |
Sunday Dec 3 |
| orienteering race 3:23:00 [3] | |
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| slow but steady...sometimes I despair of improvement, but was happy to have been able to finish, to have better navigation on the second loop, and still have a little zip left at the end - this practice has to pay off sometime in the future.
My strategy was to shadow Swampfox which I did.
I stayed about an hour and a half behind so he would not notice me and try to shake me. |
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| C • Nice tactic! 2 |
| running 20:00 [1] | |
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| warmup and stretching before and after event |
Saturday Dec 2 |
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| Event: Possum Trot Weekend
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| yoga warm up/down 25:00 [1] | |
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| running 15:00 [2]1.5 mi (10:00 / mi) | |
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| to bank and grocery store and back thru as much cemetery as i could find |
Friday Dec 1 |
| biking 1:00:00 [2]8.0 mi (7:30 / mi) | |
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| to nursing home and back. grass had ice crust over snow and impossible to ride through, windswept trails were for the most part ok on cross tires, 35 and 32 tire width, but slow going especially on slick and crusted over deeper snow areas, streets were developing slick ice at tire compaction, laid over on ice a couple of times 1 block from my house. |
| Note | |
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| adventure race cancelled. definitely a let-down. had been laying off to rest up for it, now feel unmotivated. may try to go to possum trot if its still on? |
| running 30:00 [2] | |
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| Combination running jogging and walking to nearby job site and back, streets there, parks back. Nice to have the winter gear, but glad I don't have to use it often (icebugs). Heavy, and somewhat tiring postholing through the crust (tho the posts are only about 2-3 inches long) |