Training Archive: hkleafIn the 7 days ending 2007-02-11:
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| M | T | W | H | F | S | S | |||||||||||||||||||||
Sunday Feb 11 | ||
| Orienteering race (Club Meet) 1:50:16 [3]7.59 km (14:32 / km) +460m 11:09 / km | |
| 18c shoes: Icebug MR BUGrip | ||
| MVOC Valentine Hunt - Twin Creek MetroPark, Dayton, Ohio.
23F (13), cloudy, steady windy - pretty terrible day navigation wise. Had trouble with the map and some control locations. more details to come* | ||
| Running (Treadmill) 30:00 [2]3.79 mi (7:54 / mi) | |
| shoes: Asics Gel Landreth II | ||
| Manual, 2.5 incline, 7.6mph, 417c. | ||
| Strength 8:00 [2] | |
| Ankles. | ||
| Stretching warm up/down 4:00 [1] | |
Red - Splits | ||
Saturday Feb 10 | ||
| Running long (Road) 1:13:19 [3]10.05 mi (7:17 / mi) | |
| slept:4.0 shoes: Asics Gel Landreth II | ||
| 6F (-5) - 7:15a, very cold solo run around Glendale before the group. This is a 16-mi long run, just broken up into 2 parts. As I ran past Glenview Golf Course - site of the 1987 US Amateur Champs - a sign says "Golf Course Open..." Yeah, right! The whole thing is still covered with snow, so even if one braves the element, he'll have a mighty tough time finding a little white ball amidst a white field. Anyway...
I ran at a slightly faster pace than I'd like, with a fast finish added, so that I could complete 10 miles and get back to the group run in time. | ||
| Running long (Road) 46:19 [2]5.5 mi (8:25 / mi) | |
| shoes: Asics Gel Landreth II | ||
| The group run portion. About a 5 min. break after the solo run. Temps were probably a couple degrees warmer by now as the sun was out. Ran the same route as I did earlier (except SW loop), but in reverse. | ||
| Stretching 8:00 [1] | |
| Strength 8:00 [2] | |
| Ankles. | ||
Friday Feb 9 | ||
| Cycling (Stationary) 25:00 [2]8.05 mi (3:06 / mi) | |
| weight:126.6lbs | ||
| Level 10, Manual, 248c.
As a warm up for the strength session. | ||
| Strength 30:00 [3] | |
| Candy has left and gone, so worked with Glen today. He seems to favor using more machines than free weights, but it's giving me quite a workout nonetheless. | ||
| Cycling (Stationary) 50:00 [2]16.38 mi (3:03 / mi) | |
| Level 10, Manual, 491c.
A little more biking after the strength session. Caught the very beginning and end of the movie In Good Company. | ||
| Stretching warm up/down 3:00 [1] | |
| Strength 8:00 [2] | |
| Ankles. | ||
Thursday Feb 8 | ||
| Cycling hills (Stationary) 50:00 [2]16.88 mi (2:57 / mi) | |
| weight:126.4lbs | ||
| Level 11, Hills, 523c.
There're probably portions of the workout in zone 3, but I'm too lazy to separate them. | ||
| Running (Road) 22:12 [2]2.75 mi (8:04 / mi) | |
| shoes: Asics Gel Cumulus VII | ||
| 16F (6) - JFT group run from the Spot. No track again due to the snow, so we did another hill workout around Rookwood. The sidewalks were all covered with snow still. This is the before and after portion.
14:13 out (plus 1 lap) 7:59 back | ||
| Running hills (Road) 22:20 [4]3.59 mi (6:13 / mi) | |
| shoes: Asics Gel Cumulus VII | ||
| 5x the ~3/4mi hill loop around Rookwood, in counter-clockwise direction. I tried to run it continuously at tempo pace. No rest in-between.
4:24.15 4:39.97 (slowed down to talk to someone) 4:24.91 4:22.59 4:28.84 Just about the right amount. R Quad started to tighten up on the last one. It was cold, and my lungs could feel it, especially in the last two laps as I was tiring and sucking wind. Focused on arm angles and leg turnovers (on downhill). Tried to remind myself to belly breath. It worked fine until I got tired and needed more air, then I reverted back to using my lungs more. Strange. | ||
| Stretching warm up/down 5:00 [1] | |
| A little after biking, and also after the run. Lower R calf is quite sore and tight. Can't remember if I hit something, or if this is a side effect from snow running. | ||
| Strength 13:00 [2] | |
| Ankles and core. | ||
Wednesday Feb 7 | ||
| Running hills (Treadmill) 32:00 [2]4.01 mi (7:59 / mi) | |
| weight:125.6lbs shoes: Asics Gel Landreth II | ||
| 11 days and counting of below freezing temps. I think I'm getting pretty used to this weather by now. The roads are mostly cleared of snow today, but I stayed inside for the workout anyway.
Level 10, Hill, @7.6mph, 465c. Worked on arm angles again. Should've worked on belly breathing as well, but I forgot. | ||
| C • so you guys didn't get the cra... 3 | ||
| Running warm up/down (Treadmill) 3:00 [1]0.2 mi (14:59 / mi) | |
| shoes: Asics Gel Landreth II | ||
| Cool down portion at the end. | ||
| Cycling (Stationary) 50:00 [2]18.3 mi (2:44 / mi) | |
| Level 7, Manual, 506c.
Easy spin after the run. | ||
| Stretching warm up/down 5:00 [1] | |
| Afterwards to loosening up the calves, hamstring, and groin. The hamstrings were a bit tired from yesterday's run in the snow. | ||
| Strength (Free Weights) 22:00 [3] | |
| Ankles, core, and some upper body. | ||
Tuesday Feb 6 | ||
| Strength (Snow removal) 1:00:00 [2] | |
| Cincy's version of "White Death." Fought a losing battle with the rapidly falling snow. By the time I got one end of the driveway clear, the other end was already covered with another layer. There were about 7 inches in all that fell, but due to the extreme cold, the flakes were light, dry, and powdery, which made shuffling a bit easier. | ||
| Running (Mixed Snow/Road) 1:23:02 [3]9.25 mi (8:59 / mi) | |
| shoes: Icebug MR BUGrip | ||
| 18F (10), overcast, light flurries - I made an attempt to get to the Spot for our scheduled group run. But with traffic at a stand-still everywhere, I opted to turn back home (after spending 20+ mins to go 1mi). So I put on my layers and spiked shoes, then ventured out in the neighborhood for a run in the snow.
Footing wasn't terrible, just had to work harder running on 6" of snow. I focused on my arm angles, strides, and leg kicks. It was a lot of fun, running in the snow. I even got to blaze some trails! I wouldn't want to do this all the time, but it's nice to have the snow to accompany this frigid arctic blast. It's not as much fun, nor as pretty when it's just plain cold outside. | ||
| Stretching warm up/down 7:00 [1] | |
| Post-run stretch | ||
| Strength 20:00 [2] | |
| Ankles and core, plus some push-ups.
I also used the foam roller on the L-ITB (time not logged). | ||
Monday Feb 5 | ||
| Note | |
| (rest day) | ||
| Scheduled rest day. | ||