Wednesday Jan 31 |
 | biking 2:00:00 [2] | |
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| on the trainer, watching the big screen video of grants trail rolling by. actually, it WAS Grants trail, on my way to a meeting in Kirkwood. start 16 degrees, finish 26 degrees. |
Tuesday Jan 30 |
| yoga warm up/down 25:00 [1] | |
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| abs, strength and stretches |
| 'weight' training 45:00 [2] | |
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| upper body, trying to work through the torso |
Monday Jan 29 |
| biking 45:00 [2] | |
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| to nursing home on cross tires - just a bit cold to start, but then soon felt over-dressed, which was just fine! |
Sunday Jan 28 |
| biking 1:00:00 [2] | |
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| to and from father;s house where i met up with Bill to go to Babler |
| orienteering 2:15:00 [2] | |
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| setting out and picking up controls |
| orienteering race 1:00:00 [4] | |
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| Good dog - running pretty well controls 1-6 though quite a bit of uncertainty from 2-3 |
| orienteering race 45:00 [2] | |
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| BAD BAD DOG: yes this was part of the same race. From 6-7 i had intended to go along the ridge and drop down to the control at the pit. This was a good plan. Unfortunately I hit the road too far north, decided to drop into the valley, fought lots of unmapped 'green' and deadfall, was uncertain of my progress because i was now moving so much slower than before, went by the control too low on the slope, went all the way forward to thh road in my anxiety, regrouped, forced myself to go back to the control even though I just wanted to go home and crawl under the covers with my DNF safely tucked in my mental wastebasket...
On days like this, I am always tempted to say this is the end, but finally convince myself it is the middle of the beginning or perhaps even the beginning of the middle. |
Saturday Jan 27 |
| Note | |
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| I'm finding that i'm stretching and tensioning my torso muscles almost subconsciously, when i toss and turn in bed or when I get up. Its gratifying that its becoming 'second nature'. One of the best effects of training seem to be that you do things without thinking that used to be a big deal physically and mentally. |
Friday Jan 26 |
| running 35:00 [2]3.75 mi (9:20 / mi) | |
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| tired. slow run back from the nursing home, walked a bit at first to warm up. |
Thursday Jan 25 |
| biking warm up/down 35:00 [2] | |
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| to nursing home, groceries on way back |
| biking 1:30:00 [2] | |
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| cold, but the regular sock, neoprene sock, bike shoe and velcro neoprene shoe cover do very well.
Christian Cycling club meeting, didnt 'want' to go, but SOMEONE from the CYCLING club had to ride their BIKE there, for 'ahem' God's sake.
We plotted how to lure young kids on long bike rides where we would earnestly talk creationism to them. just kidding, actually it was all pretty harmless, we just LOVED one another. You know, prayed, and talked about how we would set up feed tents at bike races, just give things without wanting anything back. |
Wednesday Jan 24 |
| yoga 10:00 [1] | |
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| will have to do more of this later today, but pepper jack cheese on pasta craving cut session short |
Tuesday Jan 23 |
| orienteering 1:35:00 [3] | |
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| did 'control aiming' at the castlewood south flats, found that generally useful for bearing and pacing training, but when i did muff something there wasnt enough on the map for me to figure out what went wrong w/o running to the trail.
then ran to the west tyson flats to run a training course i had sketched out for myself. fun, but very swampy - all part of the training. did make major error of running from 2 to 9 and thus running the rest of the course backwards, will wonders never cease, hopefully this will not happen at a meet!
spent some time on both courses just running to features to see how they were mapped. |
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| C • Don't feel bad. 3 |
| biking 2:45:00 [2] | |
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| Lone elk from meeting in kirkwood, then icy muddy trail to start point and back, then to my fathers for dinner, then back home in south st. louis, gravel trail along river des peres. fat tires, pack, headwinds neoprene booties, etc. made for slow going.
also frustrating: seeing the extent of mans destruction, going so far out to try get out past it, sucking mucho fumes and riding by a string of chemical plants etc. to get there, only to find all the flood trash and debris in the flats, known and unknown, feeling just sucked under by the vast tar pit of poisoning. |
| biking 20:00 [2] | |
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| to initial bus station, didn't take that long so i tooled up and down the gravel path by the river des peres for a while |
Monday Jan 22 |
| running tempo 34:00 [4]4.25 mi (7:59 / mi) | |
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| closest as i get to a tempo run these days. lots of hill, grass, gravel etc |
Sunday Jan 21 |
| biking warm up/down 15:00 [1] | |
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| to 'friends' house - church! |
Saturday Jan 20 |
| biking 3:00:00 [2] | |
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| creve couer park, katy trail to weldon springs shelter and back w/ rick and bill. cross tires. |
| biking 30:00 [3] | |
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| to metro station and back, shopping and brunch w/ sister before ride, rode back w/ grocery pack |
Friday Jan 19 |
| biking 40:00 [2]8.0 mi (4:59 / mi) | |
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| to nursing home |
Thursday Jan 18 |
| yoga 30:00 [2] | |
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| ab stuff and stretching |
| biking tempo 40:00 [4]12.0 mi (3:19 / mi) | |
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| back from fathers house - grants trail. felt like tempo anyway, since i was pulling up into my chest and using my lower back a lot. given stoplights etc., it may have been 3 min rolling miles which would be my cutoff definition |
| biking 45:00 [2]11.0 mi (4:06 / mi) | |
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| to meeting in kirkwood and back to fathers house |
| orienteering 40:00 [3]4.0 mi (10:00 / mi) | |
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| deperate to get on any map, I ran from my meeting to kirkwood park (said i was desperate:) and did a loop-de-loop |
Tuesday Jan 16 |
| Note | |
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| ok, i want the trainer, yes, please, please give me the trainer... |
| running 37:00 [3] | |
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| 10 minutes calisthenics, then out the door just before sunset, thru the graveyard and the park by the drainage channel. Geese flying, red tail hawk in branch nearby not particularly concerned about me. Seemed about as tame as geese. |
| yoga 15:00 [1] | |
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| apres run |
Monday Jan 15 |
| biking warm up/down 50:00 [2]8.5 mi (5:52 / mi) | |
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| to nursing home, groceries on way home. fat tire route - much slower than during cross season. i guess its appropriate for now, sure dont feel like pushing it. |
| running 48:00 [2] | |
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| calisthenics inside (10minutes) then run to bank (11min), then more calisthenics (5 min) pull on balaclava and windbreaker (mighty north wind) run second loop just to run (22 min), in dark in graveyard and park. |
Saturday Jan 13 |
| running long 1:11:00 [3]8.0 mi (8:52 / mi) | |
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| back from visit to my father. nice weather: about 34 degrees and light rain w/ a touch of fog, and ice in the trees. |
Friday Jan 12 |
| biking 1:45:00 [2]27.0 mi (3:53 / mi) | |
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| to meeting in kirkwood. very tired. flatted on the cross bike out the door, and jumped on the tri bike. maybe the geometry, maybe not recovered from last weekend. |
| biking 15:00 [1] | |
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| friends house in the not yet freezing rain. dress for success. |
Thursday Jan 11 |
| running intervals 45:00 [4]6.0 mi (7:30 / mi) | |
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| Ran to recycling center with pack of commingled paper, recyclables approx. 1200 meters varied terrain (cemetery, park, grass strip by street etc.).
Then ran back w/ empty pack. 2-4 minutes rest each way unloading, etc. Variation in full pack runs is tiredness/waming up, but also weight of load. Fun workout. And I got my recycling done.
There: 6:10, 5:27, 5:35, 5:53
Back: 5:05, 5:02, 5:05, 5:09 |
Wednesday Jan 10 |
| biking 30:00 [3]8.0 mi (3:45 / mi) | |
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| nice frisky spin to Trader joes |
| biking 38:00 [3]8.0 mi (4:44 / mi) | |
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| That was without a doubt the heaviest shopping pack I've ever biked, 60+ pounds. Spent 80 dollars, and all bargains at Trader Joes at that! Very uncomfortable. What really surprises me is that it just took a few more minutes for the ride back. |
Monday Jan 8 |
| running 34:00 [3]4.25 mi (7:59 / mi) | |
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| rode bus to nursing home, then ran back - some tempo thrown in there.
this works well, because on my way out i'll just have had breakfast and don't really feel like running, but for the way back i'll be invigorated by Mass, and its warmed up some. |
| yoga warm up/down 18:00 [2] | |
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| lots of abs and 'salutes to the sun' stuff |
| biking 30:00 [2]7.0 mi (4:17 / mi) | |
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| to paint store - 1 gallon and 1 quart |
Sunday Jan 7 |
| biking 20:00 [1] | |
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| friends house |
Saturday Jan 6 |
| orienteering 1:54:00 [3]7.0 mi (16:16 / mi) | |
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| Adventure race. Orienteering and routes would have been very boring, except it was a nice day, linked several parks that we have visited often and was a good training day w/ a friend.
Surprised that we lost 19 minutes to the leaders on the Chubb orienteering, but upon reflection realized we were walking the uphills. Were very close on the flat Castlewood section. |
| paddling 1:51:00 [3] | |
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| adventure race -lost 16 minutes on the leaders on the upstream paddle - no surprise, but were very close on the downstream paddle. |
| biking 1:55:00 [2] | |
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| adventure race - wheels falling off here, not function of my fitness or navigating though. lost 23 minutes to leaders. |
| running 8:00 [3]0.75 mi (10:40 / mi) | |
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| adventure race - running back from the boat ramp.
does not include 9 minute! transition. lost 8 minutes on leaders here, should not have taken so much time. |
| biking 15:00 [1] | |
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| biking to friends house in evening |
Thursday Jan 4 |
| biking warm up/down 15:00 [2] | |
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| client meeting |
Wednesday Jan 3 |
| biking 30:00 [2]8.5 mi (3:32 / mi) | |
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| work was slow, and supposedly it was 55 deg. so i took the afternoon off and rode out to where grants trail intersects union, waited for bus - did not want to ride on high volume streets like telegraph |
| orienteering 1:00:00 [3] | |
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| two green courses at clif cave, pretty decent clip, got more focused, then had a great deal of trouble w/ next to last control. |
| biking 1:20:00 [2]21.0 mi (3:48 / mi) | |
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| got back to bus stop early, decided to ride since wind was blowing right way to clear auto pollution. rode to fathers house for dinner, then home. |
Tuesday Jan 2 |
| biking 36:00 [3]9.0 mi (3:59 / mi) | |
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| thru cemetary and park to recycling then on gravel w/ cross tires to store, and back w/ heavy pack, six and otherwise. Warm weather and massive rest seems to have knocked out lurking sinus trouble and Bug of Malaise, not to be confused w/ being boarded by pirates in the Sea of Malaise. |
| running 28:00 [3]3.25 mi (8:36 / mi) | |
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| ran a load of cardboard sheet and folded up boxes to recycling in the park, 9 min, then it felt so good to be board-less that i continued running up through the scattered trees to the playground and back, and then home. |
Monday Jan 1 |
| 'weight' training 20:00 [1] | |
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