Training Archive: fthfl stwrd rudy

biking 15:00 [2]

errand

biking 40:00 [2]

to Crestwood - took a little longer on the fat tires over the undeveloped section of grants trail. also the new brakes kept rubbing against the tires, though i stopped to adjust several times.

biking tempo 30:00 [4]

lo-mid tempo on way to SSL house

biking 25:00 [4]

mid-hi tempo back at night. felt I was effectively using midsection to work hills. focus on the middle and just let the legs spin below and the lungs breath above

'weight' training 45:00 [3]

more boxes and furniture - if I didn't feel so beat up, I wouldn't list this as training, but its definitely working me.

biking 15:00 [2]

to track

biking 10:00 [3]

from track

running 35:00 [3]

3 x mile repeat with stretching and strides. 7:45, 6:54, 7:17. Looking back to previous workouts, this is seriously slow. Need to refocus, try different speedwork regimes. All the house work not helping lungs any - hey, could be I'm actaully tired from physical labor.

biking tempo 25:00 [4]

5 min. warmup

'weight' training 45:00 [2]

boxes and furniture

yoga warm up/down 40:00 [1]

map reading 20:00 [1]

running warm up/down 20:00 [2]

to and from bus

running long 57:00 [3]

back from SSL. 8:09/mile A little faster in spite of the cold, and running in the snow whenever possible. 10-11pm reduces big stress factor of running streets for me: cars. of course, it doesnt make the asphalt any softer.

course setting 25:00 [1]

Laumeier Park - trying to come up with a more challenging, woodsy course to make the most of the little available - will test run later. also gave some thought to whether the summer course from last year(?) which David and Eric ran in the low 20's as a loop could have been designed to make the choice of criss-crossing a more viable option - the spacing of controls connected by green would have to be greater or the equivalent than the jog and back across the open space, but the trail system short circuits this possibility.

C • Don't fight the map 8

biking 20:00 [3]

errands-intensity from groceries in pack

map reading 15:00 [1]

biking 15:00 [2]

running long 1:00:00 [2]

back from s. st. louis. 7 miles, 8:35, night, full trail regalia - mostly road but 30% gravel and grass - river despair, kenrick seminary, blackburn park etc., some kind of heat wave - 43 deg, slow distance - vs. fast distance (see 'Anna')