Training Archive: fthfl stwrd rudyIn the 7 days ending 2008-02-09:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||
|
|
|
|
|
|
| ||||||||||||||
| S | M | T | W | H | F | S | ||||||||||||||
Saturday Feb 9 | ||
| biking 15:00 [2] | |
| to race (+ bus) | ||
| running tempo 29:00 [4] | |
| 2 lap trail race at Whitecliff park. Nice, small run -first year. 3.5 miles, goal was to go under 30, got 28 something. nice mix of grass, gravel, twisty trails (could do w/o the pave). Some steep little hills. Wasn't going all out - knew my plan for the rest of the day, but not sure how much 'all out' would have subtracted from my time. Think there were 3-4 ahead of me. | ||
| C • whitecliff 1 | ||
| running 55:00 [2] | |
| warmup, cooldown and a couple of more laps of whitecliff w/ my sister. | ||
| biking 35:00 [3] | |
| from whitecliff to sylvan springs, w/ pack and tailwind, road bike. missed bus on Union, but it was slow so picked it up just before I hit Telegraph construction and traffic (tho feeling strong - almost went on ahead) | ||
| orienteering 30:00 [2] | |
| South side controls at rather relaxed pace. | ||
| running 56:00 [3] | |
| then running from cliff cave woods down to river, and along pave trail not for agoraphobics. had little gravel shoulder that i ran on. then to nature trail out and back along Mississippi river, and back to cliff cave. | ||
| orienteering 17:00 [2] | |
| a few controls on north side of park. | ||
| running 15:00 [2] | |
| feeling strong so i ran back into south side of park a little. | ||
| biking 15:00 [2] | |
| then bike back to bus stop, killing time, very slow but pack and uphills. | ||
| Note | |
| So does 1.5+2 = 3.5? i hope so. felt strong but hips were beginning to hurt. HTGBU, I vastly prefer to say!!!
(HT Glory B U) Bonk Hard Chill was today. Hope they didn't sweat too much and remembered to bring their salt tablets! | ||
Friday Feb 8 | ||
| biking 45:00 [2] | |
| To recycling, nursing home and shopping on way back. | ||
| walking 20:00 [1] | |
| logging half of nursing home walking just to bookmark that its there. | ||
| biking 55:00 [2] | |
| to fathers, then o'cub part on bus. then bak. | ||
Thursday Feb 7 | ||
| Note | |
| well, the combination of fasting and physical activity (painting, and the chemicals in the paint always seem tomake me feel yucky,even thoug i use low VOC) really made for a slow start today...i think its like an engine warming up, going to take a little time. | ||
| C • fasting yuckiness 3 | ||
| running 57:00 | |
| ran to track. Ran 400's - alternating harder and more relaxed laps, but not quite interval intensity. Did that for 30 minutes, then eased off and ran a couple of extra laps and home. Slow laps average 8:16/mile pace, fast laps 6:36/mile.
155 140 156 140 203 139 202 138 207 137 207 140 213 137 210 140 | ||
Wednesday Feb 6 | ||
| biking 10:00 [2] | |
| to church this morning | ||
| yoga 20:00 [1] | |
| Note | |
| 'Lenten' fast today. Going to see how far into the day I make it w/ tea and juice, and then have a super-duper bowl of oatmeal. | ||
| C • ashW 2 | ||
| Note | |
| Hip has been sore for quite some time, I was hoping it would go away. It hasn't gotten worse, wondering if I should lay off or run through, for I'm thinking its running and not biking that gets it. | ||
| biking 37:00 [2] | |
| To Lowe's - a couple of extra laps in the park on the way. Not dizzy or weak, but low on gas towards end. | ||
Tuesday Feb 5 | ||
| biking 1:00:00 | |
| 40 d and slightly rainy perfectly fun weather for riding. bank, grocery, polling place and laps in the park on the way in and out to lowe's. | ||
| 'weight' training 30:00 [2] | |
| upper body. left shoulder still weak... | ||
Monday Feb 4 | ||
| running 1:06:30 [3] | |
| my foray into bak-to-bak runs. ow, my hips hurt even before i started.
between 10-11 min. miles, mostly rolling. But guess what, my hips dint hurt anymore, after the run! | ||
| walking 30:00 [1] | |
| only logging half of this, moving slowly at nursing home, and in fathers neighborhood. | ||
Sunday Feb 3 | ||
| core work 45:00 [2] | |
| runners world video. getting better at these...balance is key on some of them, keeping your elbows close to the body on some of the 'supine' leg lifts, for instance. | ||
| running 1:20:00 [3] | |
| run to track, run miles in lane 8, reversing direction every mile. part of track still snowy/icy. took 15 sec or so water break every mile.
8:30, 8:36, 8:39, 8:43, 8:40, 8:48 (so actually w/ the extra distance the miles are somewhere in the 8:15-8:20 range, but w/ the short break for water) | ||
| C • Good Job...... 2 | ||