Training Archive: KirklandIn the 30 days ending 2006-04-30:
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| S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | ||||||||||||||||||||
Sunday Apr 30 | ||
| Weight Lifting 20:00 [1] | |
| Routine Weight Exercise
2X10 reps of 70 lb on bowflex for 5 upper body/ab exercises 2X10 reps of 140 lb on bowflex for 2 shoulder/back exercises 2 sets of 20 ab crunchers lgither weights to bridge the day between two harder workouts | ||
Saturday Apr 29 | ||
| Pack 1:29:30 [4]10.0 mi (8:57 / mi) | |
| Ran with 20 lb pack on the Columbia (took daughter to choir contest at MU) extension of the Katy Trail (old railroad grade). Started at Columbia trailhead and went out 5 miles then back. Trail has subtle down grade the first mile then mostly flat the rest of the way. Went 44:28 out, 45:02 back (down grade is up grade on return). | ||
Friday Apr 28 | ||
| Weight Lifting 25:00 [2] | |
| Routine Weight Exercise
3X10 reps of 80 lb on bowflex for 5 upper body/ab exercises 3X10 reps of 160 lb on bowflex for 2 shoulder/back exercises 2 sets of 20 ab crunchers | ||
Thursday Apr 27 | ||
| Note | |
| (rest day) | ||
| My quads requested this. Mowed the lawn anyway. | ||
Wednesday Apr 26 | ||
| Road 36:58 [3]5.0 mi (7:24 / mi) | |
| KC work day - Ran near the Plaza on the Mill Creek Park loop trail (5.5 laps = 5 miles). Loop is steep in the NE corner with a gradual slope to the south. Ran counter-clockwise. Slower than 2 weeks ago but had 2 rest days before hand then. Temps were perfect but air quality still not the best (used to pure Ozarks air). This type of workout is about the extent of my threshold training. | ||
Tuesday Apr 25 | ||
| Weight Lifting 20:00 [2] | |
| Routine Weight Exercise
3X8 reps of 90 lb on bowflex for 5 upper body/ab exercises 3X8 reps of 180 lb on bowflex for 2 shoulder/back exercises 2 sets of 20 ab crunchers | ||
Monday Apr 24 | ||
| Mountain Biking (Road w/pack) 47:00 [3]10.0 mi (4:41 / mi) | |
| Rode my mountain bike with a 20 lb pack on old route 66 from Waynesville Middle School (my son had a track meet there) to Buckhorn and back. Outbound was mostly a climb (3.5 miles) of varying steepness (nothing too bad). Return trip was a joy. | ||
Sunday Apr 23 | ||
| Event: SLOC - Babler State Park | ||
| Orienteering race 1:49:29 [4]*** 5.7 mi (19:12 / mi) | |
| spiked:7/12c | ||
| Babler State Park - Red Course 7.4 km
It was like navigating in a green fog. The spring vegetation forced me to slow down as I lost contact with the map at speed. Still enjoyed it. Course was a lot of fun. | ||
| C • Post Race 3 | ||
| Orienteering warm up/down (Control Pick-up) 1:20:00 [2]*** 1.5 mi (53:19 / mi) | |
| Picked up 6 controls from the red and orange courses. | ||
Saturday Apr 22 | ||
| Weight Lifting 25:00 [2] | |
| Routine Weight Exercise
3X10 reps of 80 lb on bowflex for 5 upper body/ab exercises 3X10 reps of 160 lb on bowflex for 2 shoulder/back exercises 2 sets of 20 ab crunchers | ||
Friday Apr 21 | ||
| Note | |
| (rest day) | ||
| And Friday wasn't. Work, son's track meet, and having to be in Springfield at 5 AM Saturday morning makes for an early bedtime. | ||
| C • what's your son's events? bet ... 4 | ||
Thursday Apr 20 | ||
| Note | |
| (rest day) | ||
| Busy day. Friday may not be much better. | ||
Wednesday Apr 19 | ||
| Trail 1:14:45 [3]7.0 mi (10:40 / mi) | |
| Ran on double track that goes through my and my sister-in-law's property. Some steep hills and rough in places. Felt somewhat sluggish so I did walk the steepest part of some hills. May be due to lack of sufficient sleep (seems to occur mid-week for me). | ||
Tuesday Apr 18 | ||
| Weight Lifting 20:00 [2] | |
| Routine Weight Exercise
2X10 reps of 90 lb on bowflex for 5 upper body/ab exercises 2X10 reps of 180 lb on bowflex for 2 shoulder/back exercises 2 sets of 20 ab crunchers | ||
Monday Apr 17 | ||
| Mountain Biking (Road w/Pack) 1:00:00 [3]14.36 mi (4:11 / mi) | |
| Rode the roads in and around Linn Creek with a 20 lb pack. Route is about as forgiving as you can find in this area yet there are a few noticable hills, nothing significant though. | ||
Sunday Apr 16 | ||
| Pack 1:22:44 [4]7.0 mi (11:49 / mi) | |
| Turkey Pen Hollow 7 mile loop @ Ha Ha Tonka State Park
Hilly route. Ran with a 20 lb pack. Warm and windy. Running in the valleys and with the wind was rather toasty. Spring has sprung as has the wild life, inlcuding the topless hiker I passed (well she had a bare back and clung to her male companion as I passed). Being middle aged and married 20+ years it's not like it would be the first time I'd have seen this (2nd or 3rd time maybe, but not the first ... I think). | ||
Saturday Apr 15 | ||
| Note | |
| (rest day) | ||
| Story of the week. I did do 4 hours of yard work today. Broke a pretty good sweat. Back to a more normal training schedule starting tomorrow. | ||
Friday Apr 14 | ||
| Weight Lifting 25:00 [2] | |
| Routine Weight Exercise
3X10 reps of 80 lb on bowflex for 5 upper body/ab exercises 3X10 reps of 160 lb on bowflex for 2 shoulder/back exercises 2 sets of 20 ab crunchers | ||
Thursday Apr 13 | ||
| Note | |
| (rest day) | ||
| Early start to the work day so I could go to my son's track meet that afternoon/evening. Family first. | ||
Wednesday Apr 12 | ||
| Road 36:20 [3]5.0 mi (7:16 / mi) | |
| KC work day - Ran near the Plaza on the Mill Creek Park loop trail (5.5 laps = 5 miles). Loop is steep in the NE corner with a gradual slope to the south. Ran counter-clockwise. Getting quicker each time I run this loop. Variables though are prior night's sleep and air quality. | ||
Tuesday Apr 11 | ||
| Note | |
| (rest day) | ||
| No excuses on this one. No reason not to. Just flat out didn't. I better burn one tomorrow. Guess this is my step back week. | ||
Monday Apr 10 | ||
| Note | |
| (rest day) | ||
| Involuntary. Work day and after hours not for profit org board meeting consumed my day. No yard work this time. | ||
Sunday Apr 9 | ||
| Note | |
| (rest day) | ||
| Unless you count the 3 hours of yard work I did. | ||
| C • Yard work 14 | ||
Saturday Apr 8 | ||
| Pack 2:21:36 [4]22 km (6:26 / km) | |
| Ran the Honey Run Trail at Lake of the Ozarks State Park (this is near the rogaine section of the Bonk Hard Chill adventure race) with a 20 lb pack. Did the south loop (5K) then the north loop (7K), then the out and back to the trail head (10K). Ran the entire way. South loop is rather forgiving, the north loop has one good climb, and the out and back is basically uphill out and downhill back. The up going out was tough. The downhill coming back was actually slower than going out. | ||
Friday Apr 7 | ||
| Weight Lifting 25:00 [3] | |
| Routine Weight Exercise
3X8 reps of 90 lb on bowflex for 5 upper body/ab exercises 3X8 reps of 180 lb on bowflex for 2 shoulder/back exercises 2 sets of 20 ab crunchers | ||
Thursday Apr 6 | ||
| Note | |
| (rest day) | ||
| One night's sleep over the previous two makes me a tired boy. | ||
Wednesday Apr 5 | ||
| Road 37:49 [3]5.0 mi (7:33 / mi) | |
| KC work day - Ran near the Plaza on the Mill Creek Park loop trail (5.5 laps = 5 miles). Loop is steep in the NE corner with a gradual slope to the south. Ran counter-clockwise. | ||
Tuesday Apr 4 | ||
| Weight Lifting 25:00 [3] | |
| Routine Weight Exercise
3X8 reps of 90 lb on bowflex for 5 upper body/ab exercises 3X8 reps of 180 lb on bowflex for 2 shoulder/back exercises 2 sets of 20 ab crunchers | ||
Monday Apr 3 | ||
| Pack 1:04:23 [4]6.0 mi (10:43 / mi) | |
| Ran Woodland Trail 6 mile loop with 20 lb pack. This trail was used for checkpoints 26-32 on the Bonk Hard Chill. | ||
| C • ok, whats the training goal of... 2 | ||
Sunday Apr 2 | ||
| Note | |
| (rest day) | ||
Saturday Apr 1 | ||
| Event: SLOC - Beaumont Scout Reservation John Smerek Memorial Scout Festival | ||
| Orienteering race 54:30 [3]*** 3.3 mi (16:31 / mi) +180m 8:46 / km | |
| spiked:6/8c | ||
| O-Meet at Beaumont
Point-to-Point 8 controls | ||
| C • Splits? 1 | ||
| Orienteering warm up/down 2:00:00 [2]*** 3.5 mi (34:16 / mi) +180m 18:22 / km | |
| 8c | ||
| Beaumont O-Meet
Observed navigation by Vicki Vojak and Jim Huss. | ||
| Orienteering 30:00 [1]1.2 mi (24:59 / mi) | |
| Beaumont O-Meet
Control pick-up with Rob Wagnon. | ||