Training Archive: KirklandIn the 31 days ending 2006-08-31:
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| 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 | H | ||||||||||||||||||||
Thursday Aug 31 | ||
| Note | |
| (rest day) | ||
| KC Work Day followed by the Chiefs-Saints game. | ||
Wednesday Aug 30 | ||
| Road 34:00 [3]4.25 mi (7:59 / mi) | |
| Dry Hollow Rd
Ran the upper (eastern) part of the road going between mile marks to record times of the XC kids. | ||
Tuesday Aug 29 | ||
| Note | |
| (rest day) | ||
| Traveled to SLOC Board Meeting. | ||
Monday Aug 28 | ||
| Weight Lifting 25:00 [5] | |
| Routine Weight Exercise
3X10 reps of 70 lb on bowflex for 5 upper body/ab exercises 3X10 reps of 140 lb on bowflex for 2 shoulder/back exercises 2 sets of 20 ab crunchers | ||
Sunday Aug 27 | ||
| Note | |
| (rest day) | ||
| Isn't that what Sunday's are for? | ||
| C • ok slacker that makes 2 weeks ... 4 | ||
Saturday Aug 26 | ||
| Note | |
| (rest day) | ||
| Went to KC for the Chiefs/Rams game. | ||
Friday Aug 25 | ||
| Note | |
| (rest day) | ||
| Take daughter to college day. | ||
Thursday Aug 24 | ||
| Road 40:15 [3]5.0 mi (8:02 / mi) | |
| Linn Creek
Ran the roads of Linn Creek with the XC kids. Rather warm today. | ||
Wednesday Aug 23 | ||
| Road 10:00 [2]1.0 mi (10:00 / mi) | |
| Laker Soccer Stadium
Set out cones for the XC workout. | ||
| Weight Lifting 20:00 [5] | |
| 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 Aug 22 | ||
| Road 36:00 [3]4.0 mi (9:00 / mi) | |
| Camdenton School Campus
Ran on campus with the XC kids. Rather warm but lower humidity made it tolerable. | ||
Monday Aug 21 | ||
| Road 24:00 [2]2.5 mi (9:36 / mi) | |
| Camdenton City Park
Easy evening run with the XC kids. | ||
Sunday Aug 20 | ||
| Note | |
| (rest day) | ||
| No events on the horizon. What's my motivation? | ||
| C • Events 5 | ||
Saturday Aug 19 | ||
| Note | |
| (rest day) | ||
| It got hot again. NY was nice last weekend. Felt like fall. I'm ready for September. | ||
Friday Aug 18 | ||
| Mountain Biking 1:00:00 [2]7.0 mi (8:34 / mi) | |
| Linn Creek
Rode the roads in and around Linn Creek with the XC kids as they ran. | ||
| Road 24:00 [2]2.5 mi (9:36 / mi) | |
| Camdenton City Park
Ran the roads in and around the park with the XC kids. | ||
Thursday Aug 17 | ||
| Note | |
| (rest day) | ||
| KC work day. | ||
Wednesday Aug 16 | ||
| Note | |
| (rest day) | ||
| KC work day. | ||
Tuesday Aug 15 | ||
| Note | |
| (rest day) | ||
| Recovering from the CNYO. | ||
Monday Aug 14 | ||
| Note | |
| (rest day) | ||
| Return from CNYO Rogaine XVI. | ||
Sunday Aug 13 | ||
| Rogaine race 12:00:00 [5]22.0 mi (32:43 / mi) | |
| CNYO Rogaine XVI
Our progress continued very well. only stopping to change socks (this was the dryest my feet have ever been at a CNYO event) or refill water at one of a few springs. We eventually reached the hash house just after dawn just before 7 AM. Considering the 10 min late start and the time spent looking for #58, we were in about 10 minutes behind our 18 hr estimate. We spent 40 min at the HH then started on a westward counterclockwise loop that would take in enough controls to get us back in with 30 min to spare. The first control was uneventful but the #29 to #46 leg proved to be the toughest of the event. The first part included some unmapped slash followed by the tickest briar patch to be found in the area. This cost us a good 15 to 20 min and forced us to drop one of the planned controls on our route. The remaining route was successful and we fnished with 23 min to spare. All in all a pretty good effort. We were able to meet the teams we saw on the intention sheets and found they were able to maintain a lead on us because they were skipping controls we were getting. In the end, we had the overall high score. And in CNYO tradition, we received the largest beverage container to date. I have placed my dixie cup and plasitc tumbler from CNYO's past inside my latest "trophy". This was my 5th CNYO in a row and I plan to be back again! | ||
Saturday Aug 12 | ||
| Rogaine race 12:00:00 [4]24.0 mi (29:59 / mi) | |
| CNYO Rogaine XVI
Traveled from Rochester, NY to meet site near Sherburne, NY. Wether was perfect (clear, mid-70's hi, mid 50's lo). Got maps at 11 AM and decided to go on a long (18+ hr) clockwise NE loop. Map had plenty of road runs and pack drop routes. Got out of the hash house about 10 min late (good by our standards) and opted for the highest pt control first (was closest to HH for some reason). The terrain was not as steep as CNYO's of late but some logging and patches of briar did present some challenges. Our navigation was good as we checked one control after another. We did have trouble with one control in particular (#58) as we attacked it from several angles and agreed it was either not hung, grew legs, or was mishung (discussion post-event proved the latter was true). This cost us about 30 min but not as much as others. This was before dusk. Afterwards, we resumed our success at locating the controls and really did not encounter significant problems. We were tracking via the intention sheets a couple of teams that appeared to be our competition. Route choices would vary the lead time they might have but we felt our getting the high pointer first may have been why they maintained a lead. As mifnight fell, we were feeling pretty good. (see 8/13 for more) | ||
Friday Aug 11 | ||
| Note | |
| (rest day) | ||
| Travel to CNYO Rogaine XVI. | ||
Thursday Aug 10 | ||
| Mountain Biking 44:00 [1]6.0 mi (7:19 / mi) | |
| Ha Ha Tonka State Park
Spencer Creek Rd AM XC Practice Set out cones and monitored kids. | ||
Wednesday Aug 9 | ||
| Road 35:00 [3]4.0 mi (8:44 / mi) | |
| Ha Ha Tonka State Park
Post Office Road AM XC Practice Ran hilly out and back to the mile mark twice. Felt very good. Will start resting for the CNYO rogaine this weekend. | ||
Tuesday Aug 8 | ||
| Road 31:27 [3]4.0 mi (7:51 / mi) | |
| Linn Creek
AM XC Practice Ran the streets of Linn Creek. Felt cool, felt good. | ||
Monday Aug 7 | ||
| Note | |
| (rest day) | ||
| In town errands in the AM, chores around the house in the PM, high school freshman orientation in the evening. I guess this was a rest day. (?) | ||
Sunday Aug 6 | ||
| Pack 1:36:53 [4]7.0 mi (13:50 / mi) | |
| Ha Ha Tonka State Park
Turkey Pen Hollow Trail (7 mile loop) Acclimation training. Ran with 20 lb pack after 10 AM. Temps nearing 100. Abundance of heat and lack of wind turned some runnable stretches into walkable stretches. Lighter pack and hopefully cooler temps in NY next weekend. | ||
Saturday Aug 5 | ||
| 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 | ||
| Road 12:00 [1]1.2 mi (10:00 / mi) | |
| Out to mailbox & back cool down in the heat. | ||
Friday Aug 4 | ||
| Road 40:00 [2]4.0 mi (10:00 / mi) | |
| Linn Creek
Ran streets of Linn Creek with the XC kids. | ||
Thursday Aug 3 | ||
| Pack 39:30 [4]2.5 mi (15:47 / 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 3 times with a 20 lb pack then a 1/2 mile packless jog. | ||
Wednesday Aug 2 | ||
| Note | |
| (rest day) | ||
| KC Work Day | ||
Tuesday Aug 1 | ||
| Road 40:40 [2]4.0 mi (10:09 / mi) | |
| Linn Creek
Ran various roads around town with XC kids before 7 AM. Cooler (relatively speaking) run that most in recent memory. | ||
| C • taper week? 2 | ||