Training Archive: bill_lIn the 7 days ending 2007-04-26:
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| F | S | S | M | T | W | H | |||||||||||
Thursday Apr 26 | ||
| Strength 15:00 [3] | |
| rhr:48 slept:7.5 weight:172lbs | ||
| Run warm up/down 20:00 [3] | |
| shoes: ASICS | ||
| warm up for the sprint | ||
| Terrain race 14:42 [5] ** 2.1 km (7:00 / km) | |
| spiked:13/15c | ||
| Sprint O
10 controls, map exchange, 5 more controls Lot of fun except for my big mistake. Made sure to read map while running. Planned 1, 2, 3 on the way to 1. Planned 4, 5, and 6 on the way to 4 8 and 9 on the way to 8 12, 13, and 14 on the way to 12 Splits 1. 0:39 2. 0:52 1:31 Bad route, ran into uncrossable feature +0:25 3. 0:44 2:16 4. 1:05 3:20 5. 1:13 4:33 Several map checks, control 12 very close +0:15 or 20 6. 1:10 5:43 7. 0:20 6:03 8. 0:45 6:48 9. 0:28 7:16 10. 0:37 7:53 Turn map over for 2nd half 11. 2:02 9:55 Stupid. didn't make map tansition +1:20, maybe +1:30 12. 1:21 11:16 Slow from run to correct error +0:10 13. 1:10 12:26 Still slow +0:10 14. 0:44 13:10 Starting to recover +0:05 15. 0:56 14:07 Better, but legs tired now F 0:36 14:42 Routes 1 - 2 should have gone west of garden. Hit middle and ran around the east end. 3 - 4 control located outside park and uncrossable fence. Headed SE from 3 to gate, up sidewalk to 4. 4 - 5 ESE to gate 50m, N to control 5 - 6 Around S side of lake Map exchange - couldnt get bearings on new map... spent 0:30 flipping back and forth, then went a good 140m down the wrong side (east) of the park. Realized error and cut back to control. Ran too hard and paid for it on the next 2-3 controls. Lesson learned. Maintain pace. 11 - 12 Back to small water feature, across bridge and down steps. Might have been better to angle around the east side of water on path. 12 - 13 around south side of lake 14 - 15 uncrossable garden on red line. went around on the east side. Less climb maybe. | ||
| Terrain warm up/down 15:00 [1] ** | |
| spiked:3/3c | ||
| collect some controls | ||
Lafayette Park - Splits | ||
Wednesday Apr 25 | ||
| Note | |
| rhr:52 slept:6.5 weight:172lbs (rest day) | ||
| Plantar F is still a little sore. Giving it a rest.
Bike is supposed to be ready Saturday afternoon if the parts arrive as scheduled.... | ||
Tuesday Apr 24 | ||
| Swimming 30:00 [3] 0.9 km (33:20 / km) | |
| slept:7.0 weight:172lbs | ||
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16 X 54. Shaved a few minutes off yesterdays time. Used the floatation aid for the whole time. Worked on breathing. | ||
| Note | |
| Woke up with a sore Plantar F.
Not sure why. Swimming? O-meet? Or just on my feet a lot lately. Massage, ice, naproxen. Hopefully it goes away quickly. Don't want to miss the thursday sprint.... | ||
Monday Apr 23 | ||
| Swimming 35:00 [3] 0.8 km (43:45 / km) | |
| slept:7.0 weight:173lbs | ||
| I'm a lousy swimmer... but I don't have my bike back from the shop yet and didn't feel like running today. Been trying for years to improve and have reached a plateau. Haven't been swimming (other than the canoe-o swim test) for a long time. Did 15 laps * 54 meters. First half without flotation aid. Second half with. 2 problems; I use my legs way too much and my feet sink. If I use the leg flotation thing (2 pieces of styrofoam with a nylon strap between them) I don't use my legs at all and I swim much more smoothly.
In a week or two, I'll work my way down to a blistering 40 minute mile. | ||
Sunday Apr 22 | ||
| Event: SLOC - S bar F Scout Ranch | ||
| Paddling race 1:30:00 [4] | |
| slept:7.0 weight:173lbs shoes: Montrail Vitesse 0 | ||
| Canoe - O at S-F.
Partnered with Rudy for this one. Thought we worked well together. Long narrow lake running N/S. Strong wind straight up the lake out of the south. Gusting to 30mph? Whitecaps. Very tough paddling into the wind. The Good: Strategically beached at several locations and ran to pick up two controls per stop. Made it back on time. Had fun. The Bad: Wind Made a parallel error paddling across the lake for a 20 point control. And the Ugly: Went off our planned route right away. I forgot to mark the first part on my map. Had a shot at sweeping otherwise. More details later. | ||
| Terrain race (Sprint) 21:39 [4] 1.9 km (11:24 / km) | |
| spiked:6/10c slept:7.0 weight:173lbs shoes: Montrail Vitesse 0 | ||
| Sprint #1
I think there were 10 controls. Bobbled three and took a bad route to another. More details later. | ||
| Terrain race (Sprint) 16:03 [4] *** 2.2 km (7:18 / km) | |
| spiked:11/11c slept:7.0 weight:173lbs shoes: Montrail Vitesse 0 | ||
| Sprint #2
Apart from getting tangled in a vine with thorns, ran this about as well as I'm capable at this point. To improve, need to be able to read the map while running. I read some while running on longer legs, but there aren't many long legs on a sprint. Will get more practice on Thursday. | ||
Saturday Apr 21 | ||
| Strength 2:45:00 [3] | |
| slept:6.5 weight:172lbs | ||
| Once again, not a traditional workout...
John Burroughs (my son's school) is preparing for the annual '500 Family Garage Sale'. Stuff is collected all year and stored in 4 - 40 foot trailers and in rooms all over the campus. Spent almost 3 hours with two other people unloading 2 of the trailers and several flatbeds that were jammed full of boxes and furniture. Then another 2 hours moving stuff around. It was a serious full body workout but the upper body took the worst of the abuse. I don't know how may tons I lifed and carried today. I'm beat. | ||
Friday Apr 20 | ||
| Run 22:15 [4] 3.4 mi (6:32 / mi) +90m 3:45 / km | |
| ahr:148 max:165 slept:7.0 weight:173lbs shoes: ASICS | ||
| Glendale 3
Since the knees survived Planet Adventure, decided to push a little. New post-injury PR. | ||
| Strength 15:00 [2] | |
| Walking 30:00 [2] 2.0 mi (14:59 / mi) | |
| Walked to STL Bread for lunch (again) | ||