Friday Aug 31 |
 | biking 48:00  | |
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| wake-up laps at C park, no rest 1:57, 200, 159, 200, 200, 201, 201, 202, 203, 204
21mph |
| biking 30:00 [3] | |
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| !!! |
Thursday Aug 30 |
| biking 15:00 [2] | |
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| to bank, and check out geometry on cross bike. Put on a zero setback seatpost, slid the saddle as far forward as it would go and raised the seat height so it feels more like a road bike, with the crankset directly below the hips. Helped considerably. |
| biking 1:00:00 [3] | |
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| to grocery to meet sons, then back from fathers for dinner |
| Note | |
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| after feeling dead it felt reviving to be rotating the pedals a bit again |
Wednesday Aug 29 |
| running 1:00:00  | |
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| to wilmore park, river des peres, then cut over to francis park, then to the track. did a couple of 200's after 45 min of running to see if there was any zip - there wasnt. amazing to think that world record pace is literally twice as fast (40s vs. 20s) as I was doing those 200's. |
| Note | |
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| wow. had to lie down after that run. nothing unusual about that. but this time had trouble getting up! Felt like i did after that really bad flu a few years ago where the will to move was completely gone. |
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| C • Electrolyts? 2 |
Tuesday Aug 28 |
| biking 1:30:00 [3] | |
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| bank, errand, meeting in u city, bike shop, home |
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| C • brief... 3 |
Monday Aug 27 |
| yoga 15:00 [1] | |
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| biking 40:00 [3] | |
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| nursing home and back |
Sunday Aug 26 |
| biking 15:00 [2] | |
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| church |
| 'weight' training 15:00 [1] | |
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Saturday Aug 25 |
| biking 3:00:00 [3] | |
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| hills @ babler |
Friday Aug 24 |
| running intervals 40:00  | |
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| 4 x 600 2:18, 2:24, 2:27, 2:25 tired, newborn calf feeling legs, but good cross training. |
| biking 1:00:00  | |
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| to nursing home, then lunch at my fathers. Perhaps fortified by the good food of my fathers friend, I got my legs back on the ride home. (direct street route) |
Thursday Aug 23 |
| biking 1:45:00  | |
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| Errands. Recovery riding or intemperent addiction fulfillment? |
Wednesday Aug 22 |
| biking 3:40:00  | |
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| transit to babler and back, did a good 2 1/2 hours of riding in the park. didn't feel as agressive on the hills as last weekend, riding alone def. makes them harder |
Monday Aug 20 |
| biking 1:00:00  | |
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| to park, laps, finish w/ 'touring' repeats of st. marcus visualizing a 10 mile climb at that grade and intensity - a little hard to do in less than 60 seconds of climb but i try
this was the exact same workout as last tuesday. we are creatures of habit, it seems. |
| running 18:00 [3] | |
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| 5 minute transition after bike. all in the cemetery since i didnt feel like crossing the rush hour traffic on hampton |
| biking 38:00 [2] | |
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| to nursing home and back |
| running 10:00 [3] | |
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| running it in to the nursing home when i had a flat |
Saturday Aug 18 |
| biking 4:00:00  | |
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| started at spirit of st. louis airport, did loops in babler, then to greensfelder, 'motomart' back to rockwoods, and finish up woods. nice ride w/ lots of hills. i was developing a real inferiority complex about my bike riding, quite possibly just need to do great rides like this on a regular basis to improve |
| Note | |
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| Oops - compeletely forgot todays O meet - actually, thought it was tommorrow but didnt check. Wonder what that says about my priorities? |
Friday Aug 17 |
| biking 40:00 [2] | |
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| easy to nursing home and back |
Thursday Aug 16 |
| biking 45:00 [3] | |
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| some tempo laps around the park...I thought i was kidding yesterday, but my thoracic pulmonary and respiratory systems were a mess this morning, constriction, aching - surely due to spending a good part of yesterday afternoon in the bad air, even though i tried to back pedal.
Not doing that again, if I can help it. Finally a member of AIA, Artificially Induced Asthma.
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| C • AIA 2 |
| running 30:00 [3] | |
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| 5 minute transition again (like tuesday), but a little longer harder run. |
Wednesday Aug 15 |
| yoga 10:00 [1] | |
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| biking 20:00 [2] | |
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| errands |
| biking 1:10:00  | |
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| 15 or so minutes in the worst of the afternoon, sipping air so i wouldnt OD on ozone. Ok it sounds ridiculous, but I think it worked - my throat only got a little sore. Then home after dark from fathers house, after aspiring chef son's jambalaya (a tip of the hat to YK). |
Tuesday Aug 14 |
| biking 59:00  | |
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| warmup then lap intervals at Tues. Nite Worlds course w/ 1 lap easy between. 1:51, 1:55, 1:54, 1:52, 1:56, 1:51. Early in morning not optimum time for these for me, and no draft, but still expected faster times.
did 6 x repeats of St.Marcus Hill-ette on way back, pretending the grade just went on forever like that, nonetheless I was winded at the top of each repeat. |
| running 19:00 [3] | |
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| Then jog to cemetary and park, just to keep in running trim, felt slow and, well, too well fed, a good deal of it was bike legs though. |
| Note | |
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| After our long ride in Illinois on Saturday, Rick, having a day off on Monday, did a century from his house to St. Charles to the ferries to alton to Chain of Rocks to downtown. some nice riding! Back to back 'epic' rides! |
Monday Aug 13 |
| yoga 15:00 [1] | |
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| try to get back into it. salutes to the sun etc. shaky w/ injured shoulder |
| biking 1:25:00  | |
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| twice to drop off recyclables, sandwiching lawn care, then to nursing home, a few groceries on way back, and then an extra 20 minutes because it didnt seem brutally hot and it seemed a shame to waste it |
Sunday Aug 12 |
| running 46:00  | |
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| doing intervals as most efficient way of maintaining running, though ribs dont hurt anymore!
thinking about a 'ladder' but longer distance at speed seemed intimidating so stayed w/ 400 x 6: 1:31, 1:37, 1:35, 1:37, 1:35, 1:37
slower times seem consistent w/ long bike ride yesterday |
| biking 15:00 [2] | |
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| to church, then second breakfast and dessert. forget about losing weight, need fuel! |
| yoga 15:00 [2] | |
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| mostly abs |
Saturday Aug 11 |
| biking 4:20:00 [3] | |
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| to FP metrolink via ricks house then from scott afb to do something like tour de stooges ride, then back from shrewsbury metrolink station. very long ride for me, w. sustained 20+mph sections. |
Friday Aug 10 |
| biking 30:00 [2] | |
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| to nursing home and back on old cross bike. geometry feels weird, but I guess its a change of pace. |
Wednesday Aug 8 |
| running 49:00  | |
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| run to track and back, 6 x 400 w/4:00 walk/jog in between (felt like I needed more rest this time) :128, 1:34, 1:32, 1:31, 1:32, 1:33
ribs, shoulder still sore, but felt better |
| biking 44:00 [3] | |
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| back from my fathers house via grants trail, drove him to the doctor for his shoulder problems. |
Tuesday Aug 7 |
| biking 1:36:00 [3] | |
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| to and from fathers house via grants trail, last day sister is in town |
| running 30:00 [2] | |
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| slow trail run at laumeier park |
Monday Aug 6 |
| biking 40:00 [2] | |
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| to nursing home and back. hope thats enough like a rest day, the legs are beginning to feel it. |
Sunday Aug 5 |
| biking 15:00 [2] | |
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| church |
| biking 1:37:00 [3] | |
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| round trip fathers house for his b'day |
Saturday Aug 4 |
| biking 3:35:00 [3] | |
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| ride to shrewbury metro station, meet rick, ride south to grants trail, grants trail thru kirkwood, big loop thru des peres hills, back marshall road, some hill repeats at timberlake apartments, then back to grants trail for a bit, loop to my fathers, visit, then ride home via grants trail |
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| C • kirkwood 4 |
Friday Aug 3 |
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| Event: 2007 USOF Convention and Colorado 5-Days
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| biking 48:00  | |
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| 30 minute tempo ride doing park laps |
| biking 50:00 [2] | |
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| errands - recycling, nursing home, shopping |
Thursday Aug 2 |
| running 57:00  | |
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| slow jog to track and back (ribs sore, 4 minutes slower than usual) then 13 x 200 (42-45 seconds) w/ 30 seconds walk and 60 seconds jog in between |
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| C • Kirkwood HS track 3 |
| biking 28:00 [3] | |
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| couple of loops of CC park |
| Note | |
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| ow - ribcage sore where it joins spine and sternum, intervals really shook things up. i'll stick to the bike a couple of days, then come back at it to see where its at. |
Wednesday Aug 1 |
| Note | |
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| was going to do an interval workout this morning, but decided sore shoulder and ribs needed a rest |