Training Archive: ccsteveIn the 30 days ending 2007-11-30:
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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 | ||||||||||||||||
Tuesday Nov 27 | ||
| Exercises (Tai Chi plus) 30:00 [1] | |
Saturday Nov 24 | ||
| Trail Run 59:32 [3] 10 km (5:57 / km) | |
| shoes: Nike Air Terra Humara | ||
| Able to get over to Harris Hill again. Nice run in the couple inches of snow. Doing the course twice allowed me to see my trail - while one doesn't often get the chance to watch one's self run, it is interesting to see the footprints one leaves behind... Path - mostly straight. Steps relatively even, toes straight ahead with each foot 3-4 inches off a center line. Anyway, a nice hours run.
mile 1 - 9:10 mile 2 - 8:51 mile 3 - 9:19 mile 3.2 - 1:26 mile 4.2 - 10:26 mile 5.2 - 9:17 mile 6.2 - 9:43 mile 6.4 - 1:19 | ||
Friday Nov 23 | ||
| Evening Run (pavement) 39:55 [3] 4.0 mi (9:58 / mi) +40m 6:01 / km | |
| shoes: Nike Air Terra Humara | ||
| Beautiful night out for a run. Cool and crisp, bright moonlight.
mile 1 - 9:48 mile 2 - 9:45 mile 3 - 10:33 mile 4 - 9:50 | ||
Thursday Nov 22 | ||
| Exercises (Tai Chi plus) 1:00:00 [1] | |
Monday Nov 19 | ||
| Dance 1:00:00 [1] | |
Sunday Nov 18 | ||
| Evening Run (pavement) 34:53 [3] 4.0 mi (8:43 / mi) +40m 5:15 / km | |
| shoes: Nike Air Terra Humara | ||
| Was able to put the mower away and get the snowblower out, shuffling the last of the summer stuff into the garage... Got a run in afterwards.
mile 1 - 8:55 mile 2 - 8:44 mile 3 - 8:41 mile 4 - 8:32 | ||
Saturday Nov 17 | ||
| Evening Run (pavement) 55:10 [3] 5.9 mi (9:21 / mi) +75m 5:35 / km | |
| shoes: Nike Air Terra Humara | ||
| Cool running... Can't believe I didn't get out all week again. Was back in Columbus.
mile 1 8:52 mile 2 9:28 mile 3 9:35 mile 4 8:46 mile 5 9:33 mile 5.9 8:56 | ||
| Note | |
| Was able to get to the HFL XC ski swap and sale today. Picked up a pair of old skate skis for $20, and had some simple SNS bindings put on for my current boots. Also got a pair of inexpensive skate poles. So, I'm set to train for skate skiing this winter. [donated $5 to get the bindings mounted by some skilled adults and another $5 for a simple wax from the team - apparently by the duo that are the fastest in the state;-] | ||
Thursday Nov 15 | ||
| Stretching (Tai Chi plus) 20:00 [1] | |
Wednesday Nov 14 | ||
| Stretching (Tai Chi plus) 20:00 [1] | |
| Walking 40:00 [1] 2.0 mi (20:00 / mi) | |
Saturday Nov 10 | ||
| Trail Run 59:42 [3] 10 km (5:58 / km) | |
| shoes: Nike Air Terra Humara | ||
| Wanted to get out for a run, but not interested in the race at Mendon (and slept in). Did the 5k loop at Harris hill twice. Felt tired after a mile and a half (haven't been running for a full week), and cramped a bit in the 4th mile. Was able to plug along through the 5th and finish ok. Looking for a good 1 hour effort and got it.
Splits: 1 - 8:39 2 - 9:02 3 - 9:06 3.2 - 1:33 4.2 - 10:29 5.2 - 10:13 6.2 - 9:17 6.4 1:24 | ||
| Note | |
| I'm getting even more respect for those that fit in workouts when traveling. I started working for a client in Columbus this week and was out T-F. The hotel had equipment, pool and whirlpool, but all I could get in was a quick swim and bubble the first night.
Going back next week and hopefully am past the crazy part of the work and will be able to settle into a better routine. | ||
Monday Nov 5 | ||
| Dance 1:00:00 [1] | |
Sunday Nov 4 | ||
| Event: ROC - Oatka Creek Park | ||
| Orienteering race 46:06 [3] *** 4.24 km (10:52 / km) +170m 9:03 / km | |
| spiked:10/13c shoes: Nike Air Terra Humara | ||
| Nice day to get out on this course that made the most of Oatka Creek park. Karl set a course that included a number of choices. My biggest error was turning around at a bend and realizing there was no trail intersection, but that the stone fence left the trail at the bend. Unfortunately, I made an off by 90 error and followed the wrong stone fence. Had to retrace my steps as no good cut through. Worst decision was to cut through a green when I had missed an indistinct trail - I should have turned around as was my instinct. | ||
| C • 9 to 10 4 | ||
| Orienteering race 14:13 [4] *** 1.96 km (7:15 / km) +50m 6:26 / km | |
| spiked:7/7c shoes: Nike Air Terra Humara | ||
| Vince and I took the yellow course as a little sprint after the orange - he chased me. While we passed because I felt returning on a trail that I took to a control was better, I stayed in front. We both got hung up a little following a stone fence that didn't have a very well defined path alongside it. | ||
Yellow - Splits | ||
Orange - Splits | ||
Saturday Nov 3 | ||
| Orienteering 1:00:00 [1] * 3.0 mi (20:00 / mi) | |
| shoes: Nike Air Terra Humara | ||
| Worked with Jim Russell's scout program at Mendon training a group over a short course. Did some light jogging before / after. | ||
Friday Nov 2 | ||
| Exercises (Tai Chi plus) 30:00 [2] | |
Thursday Nov 1 | ||
| Exercises (Arm & Shoulder plus) 1:00:00 [2] | |