Training Archive: bill_lIn the 7 days ending 2007-06-23:
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| S | M | T | W | H | F | S | |||||||
Friday Jun 22 | ||
| Strength 30:00 [2] | |
| slept:7.0 | ||
| Work the hamstrings, core, & upper body | ||
| Cycling 1:30:00 [2] 27 km (3:20 / km) | |
| max:168 rhr:48 slept:7.0 weight:165lbs shoes: pearl cycle MTB | ||
| Intensity 2 with intervals on hills:
Lindeman intensity = 4 Ballas 4 Old Ballas 3 Marshall #1 3 4:50 Marshall #2 5 4:13 Marshall #3 2 5:37 Adams 3 Didn't have 4 good reps in me today. Could have done another 5:30 but didn't see the point really. I was feeling a touch light headed after #2. It was warm, but humidity didn't seem too bad. Was a little tired from sprints yesterday. Have to see how much of the 2 lb weight diff is dehydration from yesterday & today. | ||
Thursday Jun 21 | ||
| Terrain race (Sprint-O) 17:08 [3] 1.9 km (9:01 / km) | |
| spiked:12/13c slept:6.0 weight:167lbs shoes: ASICS | ||
| Carol's Team 3rd Thursday Sprint #1
The course was great and I had a lot of fun running it! Unfortunately, I boomed the first control.... There were 3 controls, 1, 12, and 13 where the numbers were poorly located on the map. 1 was overprinted by 12 and the number 2 in the 12 was close to control circle 1. The 1 in 13 was very close to control circle 12 and the 3 was tough to see at a glance. At the start, I saw the '1' next to control circle 12, the '2' near control circle 1. I selected my route and went there (to #12). Caught my error before I punched but it took me close to three minutes to get the first punch that should have taken 45 seconds.... My mistake: I didn't look at the red line or the start triangle to make sure they went to the control I was heading for. Another lesson learned. It took me another 3 controls to regain my focus but from there just took it as a practice run and concentrated on map reading while running. | ||
| Terrain race (Sprint-O) 19:22 [4] 2.36 km (8:12 / km) | |
| spiked:19/20c slept:6.0 weight:167lbs shoes: ASICS | ||
| Carol's team sprint #2. A Farsta. Again a lot of fun.
Didn't push too hard 'cause I could tell from the first sprint that I hadn't been doing much running lately and because the hamstring is still a little tight and achey. Ran the first loop pretty cleanly. After my mishap on the first sprint I spent a little more time reading the map at the start on the way to the first control. There were 3 route choices that cost me some time. 2 were cutting through medium green and running into significant poison ivy. Decided to go around it rather than through. Then went around the wrong side of the pavillion near the lake. I think I was leading at the map exchange 'cause Rob and Mark missed the go control and had to go back for it. Probably cost them both about 30-45 seconds. Did ok on the second loop except one control that was inside the same pavillion at the lake. Didn't read the map well enough and didn't look at the clue, so spent a lot of time looking around the outside of the building. Mark MSP'd so I ended up 3rd I think. | ||
| C • Routes through green 2 | ||
| Terrain warm up/down 10:00 [2] | |
| shoes: ASICS | ||
Sprint1 - Splits | ||
Sprint #2 - Splits | ||
Wednesday Jun 20 | ||
| Strength 15:00 [1] | |
| slept:8.0 weight:167lbs | ||
| C • Catching Features 3 | ||
| Run 15:57 [3] 2.0 mi (7:57 / mi) +15m 4:51 / km | |
| slept:8.0 weight:167lbs shoes: ASICS #2 | ||
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Hamstring still mildly painful on extension. | ||
| Note | |
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Benjamin's tennis instructor said that Ben had an awesome lesson tonight. Apparently, 7 year olds don't generally make 1 handed backhands look easy and definitely not without being taught. Celebrated the great lesson with a trip to the Custard Station in Kirkwood. Cookie dough, brownie cement with choc syrup for Ben. Regular chocolate cone for me.... wasn't as big as last time. Probably only 900 calories. | ||
Tuesday Jun 19 | ||
| Note | |
| rhr:54 slept:8.0 | ||
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Feeling better today, but still abnormally tired. Appetite has returned which I take to be a good sign. HR is still a bit high, but I haven't been doing much cardio lately. See what waking HR is tomorrow moring if I remember... Hoping to do a short run tomorrow just to loosen up a little. PRP update: Knees are doing great. Ankle is still about where it was pre-injection. Ham feels pretty good, better than pre-injection at this point. Elbow is much improved today; the rusty hinge feeling is about gone. Grip strength still not back to pre-inj level, but close. | ||
Monday Jun 18 | ||
| Cycling (MTB on the road) 45:00 [2] | |
| slept:5.0 weight:167lbs shoes: pearl cycle MTB | ||
| Didn't sleep well last night. Perhaps the ham on the sandwich yesterday was a day too old. However, felt better when I woke up so decided to try to get an easy ride in ahead of the rain.
Legs felt ok, but no energy at all and motivation bottomed out so cut the ride short. HR after sitting for 30 minutes is still 62 so something ain't right... | ||
Sunday Jun 17 | ||
| Note | |
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Back from camping this evening. Had a great weekend. Hot, sunny days (90'sF) followed by cool evenings good for sleeping. Went with two other families. We camped in the new loop of Campground #1. Nice area close to the creek and away from the main, more densely populated loops. Bit of a walk to the bathrooms though... Thursday night was nice becase there were only two other families in our area of the campground so it was quiet. Fri and Sat the place was packed but our loop stayed fairly quiet. Wasn't much of a breeze so the air was pretty thick with campfire smoke between 9PM and midnight. Fortunately we were on the upwind end of the campground otherwise I might have had asthema problems. | ||