Thursday May 31 |
 | running long 55:00 [2] | |
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| took it real slow, did hill repeats, tendons felt ok on those, but tweaked when i saw a car coming at a road crossing. use is ok therapy, tweaks are not, so will wear a knee brace and try not to jackrabbit. |
Wednesday May 30 |
| biking tempo 1:15:00 [3] | |
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| Got to CC lake in a CAR (how special is that). Then, open water swim canceled due to whitecaps(?). Couldn't run (sore) so rode bike pretty hard.
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Tuesday May 29 |
| running intervals 27:00 [4] | |
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| supposed to be 4 x 1200 but dropped out after 3 x.
cruise speed, 4:50, 4:58, 5:15. same microtears on back of knee and hamstring as last week. only if i run hard and long apparently. need to run in shoes w/ heel support, not flat! Part of it is that its overextending...
will probably skip next week, which means I might be going to Tuesday Night Bike Racing World Champoinships!
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Monday May 28 |
| biking 50:00 [2] | |
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| errands. |
| swimming 25:00 [2] | |
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| air swimming working on breathing and technique, 2-4 min. intervals. |
Sunday May 27 |
| biking 1:40:00 [3] | |
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| about 35 minutes top whitecliff park, about 30 minutes of shorter intervals on the hill, 1 minute up, 1 minute down and turn around, 3 sets of 4, then 35 minutes back on grants trail. |
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| C • whitecliff 3 |
| running 16:00 [3] | |
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| then 'brick' - The Run for Recycling, with pack to park, comingled, then empty, then around the lake and home |
Saturday May 26 |
| yoga 30:00 [1] | |
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| biking warm up/down 22:00 [2] | |
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| to park |
| biking tempo 24:00 [4] | |
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| .7 mile laps at Carondolet park Tues nite loop -test, muggy
3 laps faster, 3 slower -theory, anyway
(a 2:00 minute lap would be 21 mph, and this is about 15 seconds slower than the C race at TNW, which is 24 mph)
Of course this is not taking drafting into account - wonder how much thats worth?
1:48,1:48, 1:36
2:02, 2:02, 1:55
1:54, 1:55, 1:57
2:05, 2:04, 1:55
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| running 17:00 [3] | |
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| immediately after bike ride - pack full of paper to recycling in park (like starting up a hill) and around lake and back home w/ empty pack |
| 'weight' training 15:00 [1] | |
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Friday May 25 |
| biking 45:00 [2] | |
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| misc |
Thursday May 24 |
| running 36:00 [3] | |
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| felt dizzy and walked halfway into run. too hot? anyway, walking is not bad. a couple of stabs from the strained hamstriing, but not bad considering. |
Wednesday May 23 |
| biking 45:00 [3] | |
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| grants trail to fathers house, did not feel tweeked hamstring muchtho quite sore to touch |
Tuesday May 22 |
| yoga 25:00 [1] | |
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| biking 1:00:00 [2] | |
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| to transit for meetings, etc. |
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| C • open water swim? 3 |
| running 35:00 [4] | |
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| speedwork ladder:
1600 6:26
1200 4:46
800 3:05
400 1:26
This is supposed to be the track for a 20 min. 5k. Tweaked misc. hamstrings and pulled back near the end of the 400. |
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| C • great workout! 2 |
Monday May 21 |
| biking 28:00 [2] | |
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| errands |
| biking 12:00 [2] | |
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| meetings, mostly bus to make this sort of a rest day |
Sunday May 20 |
| biking 1:00:00 [2] | |
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| visits |
| biking 1:05:00 [4] | |
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| then 8 x small hill intervals at whitecliff, faster and more consistent then last week, and tempo ride home along grants trail to get home before dark |
Saturday May 19 |
| biking 25:00 [4] | |
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| back from meeting at lafayette square. trying to keep the tri bike over 20 on city streets qualifies as tempo for me! |
Friday May 18 |
| running 55:00 [2] | |
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| cemeteries, slow. |
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| C • etiquette 5 |
| biking 10:00 [3] | |
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| errand |
| 'weight' training 20:00 [2] | |
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Thursday May 17 |
| biking 40:00 [3] | |
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| meeting in webster, then some food shopping on the way back |
| orienteering 45:00 [3] | |
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| 2 sprints and a warmup cooldown |
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| C • Splits? 4 |
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Sprint1 - Splits |
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Sprint 2 - Splits |
Wednesday May 16 |
| yoga 20:00 [1] | |
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| had to blow off the open water swim in CC park |
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| C • Open water swim? 5 |
Tuesday May 15 |
| biking 50:00 [3] | |
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| to and from public transit to various meetings |
| biking 1:00:00 [2] | |
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| another hour connecting up transit bits to yet another meeting, then my fathers house then to Kirkwood track for group speedwork - busy day! |
| running intervals 21:00 [4] | |
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| Put on by Big River Running - nice job, good stretches before and lots of 'coaches'. intervals 5 x 800 @ 3:15 one slipped to 3:24, a couple edged up to 3:08. felt good and smooth. Kate, Tim and Matt were around my speed - note to remember names for next time:) |
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| C • Kirkwood track 3 |
Sunday May 13 |
| yoga 25:00 [1] | |
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| biking 2:00:00 [3] | |
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| easy to Whitecliff park on Grants trail, then some easy circling then 8 x small hill in park from bridge to upper parking lot, 1:30 - 1:45, 4:00 min total each. then tempo back home via grants trail and back streets |
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| C • hi... 5 |
Saturday May 12 |
| biking 25:00 [2] | |
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| groceries |
| 'weight' training 20:00 [2] | |
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Friday May 11 |
| running 39:00 [3] | |
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| to bus stop, then 35:00 back home.
10:31 Chippewa to gate
4:00 thru park
5:00 thru cemetery |
| biking 1:10:00 [3] | |
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| started out dead, but good deal at what is almost tempo pace, back long way from webster meeting via grants trail |
Thursday May 10 |
| biking 45:00 [2] | |
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| misc. bike legs w/ transit to meeting - not feeling like riding much. |
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| C • ? 5 |
Wednesday May 9 |
| running warm up/down 35:00 [2] | |
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| running intervals 10:00 [4] | |
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| easy 400, 2:11
200, :38
200, :38
400, :1:30
easy 800, 3:23
400, :1:27
200, :41
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Monday May 7 |
| biking 2:30:00 [2] | |
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| from 'bivy' to Ann Arbor @ 5 in the morning, then errands in Ann Arbor. Silvio's Organic Pizza on E. Washington near State!!! |
Sunday May 6 |
| biking 2:30:00 [3] | |
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| to and from meet - campground, then to 'bivy' spot exhausted along bike trail halfway to Ann Arbor. |
| orienteering 2:30:00 [3] | |
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Saturday May 5 |
| biking 4:30:00 [2] | |
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| navigating michigan back roads with pack - mostly dirt and gravel. |
| orienteering race 1:30:00 [4] | |
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| flashes of good orienteering, enough for me to understand and have the greatest respect for those who can maintain that consistently. even though I am eminently mediocre, I trust that the good will come, it is there if only i can remain open to it. |
| running warm up/down 15:00 [2] | |
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| orienteering 1:00:00 [2] | |
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| walking/jogging in woods near campground |
Friday May 4 |
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| Event: US Team Trials
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| orienteering 1:00:00 [2] | |
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| jogging in woods near campground |
| biking 2:30:00 [2] | |
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| biking up along Huron River Road to campground w/ pack. mostly paved, very little traffic, beautiful road bike route. |
| biking 35:00 [2] | |
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| errands in Ann Arbor before leaving, taking bike box to friends house, etc. Silvio's Organic Pizza on E. Washington near State!!! |
Thursday May 3 |
| hiking 1:00:00 [1] | |
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| walking briskly to lakefront in Chicago waiting for train |
Wednesday May 2 |
| yoga 20:00 [1] | |
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| orienteering 30:00 [3] | |
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| Smorgasbord: running in wilmore w/ wilmore map to practice map technique dave frei taught me, i.e. lining up compass w/ edge of map, then running on michigan map to track. |
| running intervals 5:00 [4] | |
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| felt like running a little faster for a bit, so did 2 400's at 1:26, 1:33 and 2 200's @ 39, 37 |
| running 12:00 [3] | |
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| all the other running where i wasn't looking at a map |
Tuesday May 1 |
| biking 45:00 [2] | |
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| to park and back, several times, took recycling, then couldn't find 'wallet' wad, rode back and had just about given up when I found it in the middle of the road all smashed up by cars driving over it.
Then the next morning a little old lady calls me and says she found my drivers license and credit card (that had apparently been seperated from the main bundle by the cars). I really don't deserve the kind treatment I'm receiving. |
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| C • is that cool or what?! 1 |
| orienteering 30:00 [2] | |
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| jogging in park on michigan map. kept trying to choose wilmore park features that would correspond (a little) w/ michigan map features. Then noticed I would look for a depression where there was none. But a smooth exercise in running and looking at map. Scary that I'm just learning this. |