Friday Mar 31 |
 | 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 Mar 30 |
| Pack 56:21 [4]5.0 mi (11:15 / mi) | |
| |
| Ran Turkey Pen 5 mile loop at Ha Ha Tonka with 20 lb pack. VERY hilly and steep with some long downs. Feeling a couple nights of less than normal sleep. Affects of 12 hr rogaine appear minimal. |
Wednesday Mar 29 |
| Road 38:00 [3]5.0 mi (7:35 / mi) | |
| |
| KC work day - normally an off day but I had to make time. 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. Felt the residual effects of the 12 hr rogaine in my quads, knees, and calves. They felt better the farther I went. |
Tuesday Mar 28 |
| Note | |
| (rest day) |
| Didn't really plan to rest but a long work day and my son's band concert nixed any free time. I'm ready to go! |
Monday Mar 27 |
| Note | |
| (rest day) |
| Why not. |
Sunday Mar 26 |
| Note | |
| (rest day) |
| Traveling back from the 12 hr rogaine after a dip in the hot tub and a good night's rest. |
Saturday Mar 25 |
| |
| Event: Conquer the Crossroads Rogaine IV
|
| Orienteering (Rogaining) 11:37:00 [4]*** 30.0 mi (23:13 / mi) | |
| |
| Conquer the Crossroads Rogaine IV
What a blast! Teamed up with Vicki Vojak and Rob Wagnon. Hilly terrain with lots of our old friend the greenbriar. Had a frantic finish with 20 secs to spare. Looks like we got second. Guess starting late does have its drawbacks. We'll be on time next time by golly! |
Friday Mar 24 |
| Note | |
| (rest day) |
| Traveling to the ICO Conquer the Crossroads 12 hr rogaine in southern Indiana. |
Thursday Mar 23 |
| Road 23:23 [2]3.0 mi (7:48 / mi) | |
| |
| Actually on the treadmill. Progressive run starting at 8:30 pace ending at 7:00 pace. Just something to get the blood flowing before the 12 hr rogaine on Saturday. I feel strong, rested, and ready to go! |
Wednesday Mar 22 |
| Weight Lifting 15:00 [2] | |
| |
| Routine Weight Exercise (reduced weight, getting ready for ICO 12 hr)
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 |
| |
| C • Welcome 2 |
Tuesday Mar 21 |
| Trail 46:26 [4]5.0 mi (9:16 / mi) | |
| |
| Trail run on 5 mile loop of Turkey Pen Hollow at Ha Ha Tonka State Park. No pack this time. Steep ups with long down stretches. Felt very strong but not very fast (but who needs speed in a rogaine anyway). |
Monday Mar 20 |
| Weight Lifting 20:00 [4] | |
| |
| Routine Weight Exercise (reduced reps, upped weight)
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 |
Sunday Mar 19 |
| Note | |
| (rest day) |
| Drove to Stockton, MO to move things from my sister-in-law's farm home that they sold. |
Saturday Mar 18 |
| Pack 2:09:00 [5]20 km (6:27 / km) | |
| |
| 20K pack run with a 20 lb pack on the Trail of the Four Winds in Lake of the Ozarks State Park (controls 15-22 of Bonk Hard Chill). Mostly single track with significant climb. |
Friday Mar 17 |
| Weight Lifting 25:00 [3] | |
| |
| Routine Weight Exercise (upped reps)
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
3 sets of 20 ab crunchers |
Thursday Mar 16 |
| Road (Camdenton HS Track) 38:16 [3]5.0 mi (7:38 / mi) | |
| |
| Ran 8K on the track (10 laps counterclockwise, 10 laps clockwise). Pack runs and weight training have made me strong and enduring though I do not have usual leg speed. Thought I'd see what I could do without weight. Hoped to run 40 to 44 minutes but was surprised with pace. 1600 m splits were 7:52, 7:46, 7:46, 7:33, 7:19. Half splits were 19:31 and 18:45. |
Wednesday Mar 15 |
| Note | |
| |
| KC work day. Up at 4 AM, home by 10 PM. No time to train. |
Tuesday Mar 14 |
| Pack 1:00:00 [4]6.0 mi (10:00 / 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 • That's Hard! 2 |
Monday Mar 13 |
| Weight Lifting 20:00 [2] | |
| |
| 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 |
Sunday Mar 12 |
| Note | |
| |
| After several hours of yard work, went inside to do some storm tracking. Had an F2 go about 15 miles north of us and another radar twister went about 7 miles south (didn't touch down). Better than the F3 that went 1 mile south of us back in '03. All clear came around 2 AM. |
Saturday Mar 11 |
| Note | |
| |
| Rest day. Went to Springfield and drove around town dodging hail storms. Note to self: parking garage at MSU is a good place to hide from hail stones. |
Friday Mar 10 |
| Weight Lifting 20:00 [2] | |
| |
| Routine Weight Exercise
3X8 reps of 80 lb on bowflex for 5 upper body exercises
3X8 reps of 160 lb on bowflex for 2 shoulder/back exercises
2 sets of 15 ab crunchers |
Thursday Mar 9 |
| Trail 55:00 [4]5.0 mi (10:59 / mi) | |
| |
| Ran on double track on my property. Trail has some very steep climbs with a few long and steep downs. No pack this time. |
Wednesday Mar 8 |
| Weight Lifting 20:00 [2] | |
| |
| Routine Weight Exercise
3X8 reps of 80 lb on bowflex for 5 upper body exercises
3X8 reps of 160 lb on bowflex for 2 shoulder/back exercises
2 sets of 15 ab crunchers |
Tuesday Mar 7 |
| Pack 55:00 [5]5.0 mi (10:59 / mi) | |
| |
| Ran Turkey Pen 5 mile loop at Ha Ha Tonka with 20 lb pack. VERY hilly and steep with some long downs. |
Monday Mar 6 |
| Walk 2:00:00 [2]5.0 mi (24:00 / mi) | |
| |
| Walked with my wife to my sister-in-laws house "over the top". This is the term we use as this route is a very hilly double track. I wore my 20 lb pack for fun. |
Sunday Mar 5 |
| Note | |
| |
| Rogaine recovery. |
Saturday Mar 4 |
| Orienteering (Rogaine) 8:00:00 [5]24.0 mi (20:00 / mi) | |
| |
| PTOC 8 hr Rogaine at Fleming Park. Went around Lake Jacomo counter clockwise. Partner had to drop at 6 hrs due to injury. Finished solo in 7:55. |
Friday Mar 3 |
| Note | |
| |
| Rest day. Drove to KC for PTOC 8 hr rogaine on Saturday. |
Thursday Mar 2 |
| Road 35:00 [3]4.0 mi (8:44 / mi) | |
| |
| Out and back to Tunnel Dam Road. Uphill out, downhill back. |
Wednesday Mar 1 |
| Note | |
| |
| KC work day. Up at 4 AM, home by 10 PM. No time to train. |