Training Archive: KirklandIn the 31 days ending 2006-05-31:
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| 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 | M | T | W | |||||||||||||||||||||||
Wednesday May 31 | ||
| Weight Lifting 25:00 [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 | ||
Tuesday May 30 | ||
| Road 40:00 [2] 5.0 mi (7:59 / mi) | |
| Ran on the flats of Linn Creek with the XC kids. | ||
Monday May 29 | ||
| Road 36:00 [2] 4.0 mi (9:00 / mi) | |
| Ran with my son to Tunnel Dam Road and back then to the top of Elbow Tree Hill and back. | ||
Sunday May 28 | ||
| Note | |
| (rest day) | ||
| Yard work. Hot and sweaty. | ||
Saturday May 27 | ||
| Pack 51:00 [4] 3.0 mi (17:00 / mi) | |
| Ha Ha Tonka State Park
Spring Trail Loop Is a .7 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. VERY, VERY humid and still forced a cut back on planned number of loops (6). | ||
Friday May 26 | ||
| Road 42:30 [2] 5.0 mi (8:30 / mi) | |
| Laker XC Camp
River Cave @ Ha Ha Tonka State Park Ran the Dolomite Trail and up Dry Hollow Road and back. | ||
| Weight Lifting 25:00 [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 | ||
Thursday May 25 | ||
| Trail 10:00 [1] 1.0 mi (10:00 / mi) | |
| Laker XC Camp
Camdenton City Park Basically a rest day. | ||
Wednesday May 24 | ||
| Road 40:00 [2] 5.0 mi (7:59 / mi) | |
| Laker XC Camp
Linn Creek Flat overdistance. | ||
| C • Road run? 2 | ||
Tuesday May 23 | ||
| Road 25:00 [3] | |
| Laker XC Camp
Ha Ha Tonka Post Office Hilly route. | ||
Monday May 22 | ||
| Road 25:00 [2] 3.0 mi (8:20 / mi) | |
| Laker XC Camp
High School City streets around school. Forgiving terrain. | ||
Sunday May 21 | ||
| Orienteering 2:20:00 [3] **** 7.0 mi (20:00 / mi) | |
| spiked:11/13c | ||
| Hawn State Park
Control pickup after US Team Trials and A-Meet Classic Course. | ||
Saturday May 20 | ||
| Orienteering 2:00:00 [3] **** 5.0 mi (24:00 / mi) | |
| spiked:15/18c | ||
| S Bar F Scout Ranch
Control pickup after US Team Trials and A-Meet Short Course. | ||
Friday May 19 | ||
| Event: US Team Trials | ||
| Note | |
| (rest day) | ||
| US Team Trials and A-Meet registration. | ||
Thursday May 18 | ||
| Note | |
| (rest day) | ||
| Adding graduation to yesterday's list results in less time. | ||
Wednesday May 17 | ||
| Note | |
| (rest day) | ||
| Work, A-Meet prep, little time. | ||
Tuesday May 16 | ||
| Weight Lifting 20:00 [3] | |
| 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 May 15 | ||
| Pack 1:19:35 [4] 5.0 mi (15:54 / mi) | |
| Ha Ha Tonka State Park
Spring Trail Loop Is a .7 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 7 times with a 20 lb pack. Getting ready for the NY hills @ the NA Rogaine Champs! | ||
Sunday May 14 | ||
| Weight Lifting 25:00 [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 | ||
Saturday May 13 | ||
| Trail 55:05 [3] 6.0 mi (9:10 / mi) | |
| Lake of the Ozarks State Park
Wilderness Trail outer loop. | ||
Thursday May 11 | ||
| Note | |
| (rest day) | ||
| Starting to get restless. Will resume training soon. | ||
| C • mad dash 1 | ||
Wednesday May 10 | ||
| Note | |
| (rest day) | ||
| KC work day. Early to rise, late to bed, makes me a sleepy head. | ||
Tuesday May 9 | ||
| Note | |
| (rest day) | ||
| May take a few days off. | ||
Monday May 8 | ||
| Note | |
| (rest day) | ||
| AR/Road Trip recovery. | ||
Sunday May 7 | ||
| Adventure Race race (Canoe) 2:00:00 [4] 8.0 mi (14:59 / mi) | |
| Mad Dash Adventure Race (30 teams, 12 hr time limit)
Lake canoeing on lakes SE of Madison,WI. Came out of water in 5th. | ||
| Mountain Biking race (On Roads) 1:15:00 [4] 15.0 mi (4:59 / mi) | |
| Mad Dash Adventure Race (30 teams, 12 hr time limit)
Mountain Biking on paved roads to O section. | ||
| Orienteering race 2:45:00 [3] ** 8.0 mi (20:37 / mi) | |
| spiked:8/11c | ||
| Mad Dash Adventure Race (30 teams, 12 hr time limit)
Orienteering around and through the marshes. Very sloppy in places. Intestinal issue kept me in the porta potty for 20 minutes. Extra time resulted in drop to 12th place after this section. | ||
| Mountain Biking race (On Roads) 1:00:00 [4] 10.0 mi (6:00 / mi) | |
| Mad Dash Adventure Race (30 teams, 12 hr time limit)
Mountain Biking on paved roads to single track section. | ||
| Mountain Biking race (Single Track) 30:00 [5] 2.0 mi (14:59 / mi) | |
| Mad Dash Adventure Race (30 teams, 12 hr time limit)
Short single track section where we had to looks for seven words in a saying ("See Leo run for pints of beer."). Shifting and lack of single track training made this a bike whack for a good part of this for me. | ||
| Mountain Biking race (On Roads) 1:30:00 [4] 15.0 mi (6:00 / mi) | |
| Mad Dash Adventure Race (30 teams, 12 hr time limit)
Mountain Biking on paved roads back to transition area. More hills on this section. Heavy bike made this a tough section. | ||
| Pack race 30:00 [3] 3.0 mi (10:00 / mi) | |
| Mad Dash Adventure Race (30 teams, 12 hr time limit)
Trail/road run looking for 5 controls then back to finish. Made up 4 places since the orienteering section to take 8th. | ||
| C • Who were you paired with? 1 | ||
Saturday May 6 | ||
| Note | |
| (rest day) | ||
| Road trip to Madison, WI for the Mad Dash AR. | ||
Friday May 5 | ||
| 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 | ||
Thursday May 4 | ||
| Note | |
| (rest day) | ||
| Early to bed. Catching up on sleep missed due to KC trip. | ||
Wednesday May 3 | ||
| Road 37:56 [2] 5.0 mi (7:35 / 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. Ran right after a rain. Surface was slick in spots. Comfortable pace. | ||
Tuesday May 2 | ||
| Note | |
| (rest day) | ||
| In KC. | ||
Monday May 1 | ||
| Mountain Biking (Single Track w/pack) 1:47:00 [4] 10.5 mi (10:11 / mi) | |
| Rode Trail of the Four Winds @ Lake of the Ozarks State Park
Pretty sloppy after the weekend rains. Many of the slopes were now deeper ditches full of loose rocks. Lost rear brakes mid way through the ride so had to push steeper downhills. At least the climbs (where they weren't washed out) were a decent workout. Bike is in the shop. | ||