Training Archive: KirklandIn the 30 days ending 2006-06-30:
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| 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 | M | T | W | H | F | |||||||||||||||||||||||||||
Friday Jun 30 | ||
| Road 34:00 [3]4.0 mi (8:30 / mi) | |
| Linn Creek
Ran with the XC kids. | ||
Thursday Jun 29 | ||
| Pack 42:52 [4]3.0 mi (14:17 / mi) | |
| Ha Ha Tonka State Park
Spring Trail Loop 7/10 mile loop starting with a very rough downhill trail to a flat paved trail to the spring followed by 316 steps to top then a level trail to start. Did this loop 4 times with a 20 lb pack. Warmer temps but a quicker pace. | ||
Wednesday Jun 28 | ||
| Weight Lifting 25:00 [2] | |
| KC Work Day
Routine Weight Exercise 3X8 reps of 80 lb on bowflex for 5 upper body/ab exercises 3X8 reps of 160 lb on bowflex for 2 shoulder/back exercises 2 sets of 20 ab crunchers | ||
Tuesday Jun 27 | ||
| Road 40:00 [3]5.0 mi (7:59 / mi) | |
| Linn Creek
Ran with the XC kids. | ||
Monday Jun 26 | ||
| Road 26:30 [2]3.0 mi (8:49 / mi) | |
| Ha Ha Tonka State Park
Ran on Dry Hollow Rd with the XC kids on their AM run. | ||
| Pack 1:12:05 [4]7.2 mi (10:00 / mi) | |
| Lake of the Ozarks State Park
Honey Run Trail Ran the southern loop then the northern loop. Nice cool morning. Earlier run with the XC kids was a good warmup. Felt pretty good. | ||
| Trail 30:00 [1]2.0 mi (14:59 / mi) | |
| Ha Ha Tonka State Park
Ran/walked trails (slowly) with the XC kids on their PM run. | ||
Sunday Jun 25 | ||
| Weight Lifting 55:00 [2] | |
| 30 minutes of pilates with Ellen followed by Routine Weight Exercise
3X8 reps of 80 lb on bowflex for 5 upper body/ab exercises 3X8 reps of 160 lb on bowflex for 2 shoulder/back exercises 2 sets of 20 ab crunchers | ||
Saturday Jun 24 | ||
| Note | |
| (rest day) | ||
| Went to Springfield. | ||
Friday Jun 23 | ||
| Road 34:29 [3]4.0 mi (8:36 / mi) | |
| Linn Creek
Ran with the XC kids. | ||
Thursday Jun 22 | ||
| Pack 43:52 [4]3.0 mi (14:37 / mi) | |
| Ha Ha Tonka State Park
Spring Trail Loop 7/10 mile loop starting with a very rough downhill trail to a flat paved trail to the spring followed by 316 steps to top then a level trail to start. Did this loop 4 times with a 20 lb pack. Cooler temps allowed a quicker pace. | ||
Wednesday Jun 21 | ||
| Weight Lifting 25:00 [2] | |
| KC Work Day
Routine Weight Exercise 3X8 reps of 80 lb on bowflex for 5 upper body/ab exercises 3X8 reps of 160 lb on bowflex for 2 shoulder/back exercises 2 sets of 20 ab crunchers | ||
Tuesday Jun 20 | ||
| Road 40:00 [2]5.0 mi (7:59 / mi) | |
| Linn Creek
Ran with the XC kids. | ||
Monday Jun 19 | ||
| Trail 30:00 [2]3.0 mi (10:00 / mi) | |
| Ha Ha Tonka State Park
Ran the trails with the XC kids. | ||
| Weight Lifting 50:00 [2] | |
| Routine Weight Exercise
3X8 reps of 70 lb on bowflex for 5 upper body/ab exercises 3X8 reps of 140 lb on bowflex for 2 shoulder/back exercises 2 sets of 20 ab crunchers Followed by 30 minutes of Pilates with Ellen. | ||
Sunday Jun 18 | ||
| Pack 1:16:00 [4]4.2 mi (18:06 / mi) | |
| Ha Ha Tonka State Park
Spring Trail Loop 7/10 mile loop starting with a very rough downhill trail to a flat paved trail to the spring followed by 316 steps to top then a level trail to start. Did this loop 6 times with a 20 lb pack. Very humid. | ||
Saturday Jun 17 | ||
| Note | |
| (rest day) | ||
| Busy day. | ||
Friday Jun 16 | ||
| Road 32:40 [2]4.0 mi (8:09 / mi) | |
| Linn Creek
Ran roads with the XC kids. | ||
Thursday Jun 15 | ||
| Note | |
| (rest day) | ||
| KC work day. | ||
Wednesday Jun 14 | ||
| Note | |
| (rest day) | ||
| KC work day. | ||
Tuesday Jun 13 | ||
| Mountain Biking 30:00 [2]5.0 mi (6:00 / mi) | |
| Linn Creek
Easy ride on the roads to loosen up legs after the rogaine. | ||
Monday Jun 12 | ||
| Note | |
| (rest day) | ||
| Travel return from NA Rogaine Champs near Jamestown, NY. | ||
Sunday Jun 11 | ||
| Orienteering race 8:45:00 [4]15 km (35:00 / km) | |
| NA Rogaining Champs
2nd Loop to finish 4th place in Mixed Open | ||
Saturday Jun 10 | ||
| Event: North American Rogaine Championships | ||
| Orienteering race 13:00:00 [4]39 km (20:00 / km) | |
| NA Rogaining Champs
First Loop back to Hash House | ||
Friday Jun 9 | ||
| Note | |
| (rest day) | ||
| Travel to NA Rogaine Champs near Jamestown, NY. | ||
Thursday Jun 8 | ||
| Trail 30:00 [2]3.0 mi (10:00 / mi) | |
| Ha Ha Tonka State Park
Easy run on part of Spring, Dell Rim, and Quarry Trails. | ||
Wednesday Jun 7 | ||
| Weight Lifting 15:00 [2] | |
| 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 | ||
Tuesday Jun 6 | ||
| Road 32:00 [2]4.0 mi (7:59 / mi) | |
| Linn Creek City Streets
Ran with the XC kids. | ||
Monday Jun 5 | ||
| Pack 1:08:17 [4]6.0 mi (11:22 / mi) | |
| Lake of the Ozarks State Park
Woodland Trial 6 mile loop with 20 lb pack; normally this trail runs white but since the outer loops are in a wilderness area, that part of the trail is not groomed and runs light green, and sometimes mid green, this time of year | ||
Sunday Jun 4 | ||
| 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 | ||
Saturday Jun 3 | ||
| Pack 2:02:31 [5]17 km (7:12 / km) | |
| Lake of the Ozarks State Park
Trail of the Four Winds Ran with a 20 lb pack. Lack of a breeze and the humidity in the valleys made for a tough last 3rd. Still a good workout. | ||
| C • Nice long run 2 | ||
Friday Jun 2 | ||
| Trail 36:00 [3]3.0 mi (11:59 / mi) | |
| Ha Ha Tonka State Park
Ran with my son on parts of the Acorn, Devil's Kitchen, and Spring Trails. Some parts were overgrown and most were very rocky. Had to be cautious. Has a couple of tough hills. | ||
Thursday Jun 1 | ||
| Pack 1:15:03 [4]7 km (10:43 / km) | |
| Ha Ha Tonka State Park
Spring Trail Loop 7/10 mile loop starting with a very rough downhill trail to a flat paved trail to the spring followed by 316 steps to top then a level trail to start. Did this loop 6 times with a 20 lb pack. | ||