Training Archive: bill_lIn the 7 days ending 2007-09-15:
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| S | M | T | W | H | F | S | ||||||||||||||||||||||||||
Saturday Sep 15 | ||
| Stretching 15:00 [1] | |
| slept:6.5 weight:168lbs | ||
| Wake-up and pre-ride | ||
| Cycling 4:45:00 [3] 82 km (3:29 / km) | |
| slept:6.5 weight:168lbs shoes: pearl cycle MTB | ||
| Ride out to Castlewood: Adams, Ballas, D. Ferry, Big Bend, Reis. Rode Grotpeter, Roller coaster, Lone Wolf. Cruise around park for a bit. Home: Reis, BB, cut through Tree Court industrial, Marshall, Ann, ?, Adams.
Change clothes, eat, back out: rode up to Kirkwood (Bank), home. Picked up cousin, then back out again for a RT on Grants Trail. First time out on trail since April. Definitely tentative, especially on clearing logs on the trail. Did fine climbing. Made it up the steep climb on Lone Wolf w/o stopping. Need to get back out again before Berryman. My legs will be toast for the o-meet tonight... | ||
| Stretching 10:00 [1] | |
| Post-ride | ||
| Stretching 10:00 [1] | |
| Pre-orienteering
| ||
| Terrain race (Night-O) 41:47 [2] ** | |
| spiked:15/16c shoes: salomon 3D | ||
| Kirkwood Park Night-O. With Laura. | ||
| Walking 30:00 [2] 1.5 mi (20:00 / mi) | |
| shoes: salomon 3D | ||
Friday Sep 14 | ||
| Stretching 15:00 [1] | |
| slept:8.0 weight:167lbs | ||
| Wake-up and pre-run | ||
| C • are you taining for a specific... 2 | ||
| Run long 59:22 [3] 6.8 mi (8:43 / mi) +160m 5:03 / km | |
| shoes: ASICS #2 | ||
| A beautiful day!!! Felt pretty run-down yesterday so opted for a couple extra hours of sleep over getting up a 5 for a long workout.
Ran in ankle brace again. Used some self-grip tape as a pre-wrap this time. Ankle felt ok running. Pace felt slow. HR at end was only 132. Maybe try some speed work next week. | ||
| Stretching 10:00 [1] | |
| Post-run | ||
| Strength (Pilates, -ups, etc) 25:00 [4] | |
| Walking 40:00 [3] 2.5 mi (16:00 / mi) | |
| shoes: Montrail Vitesse #2 | ||
| Went to Forest Park for the annual Balloon Glow with Benjamin, Laura, and cousin Ben. Used Laura's parking permit and parked in the Wash U parking garage. A bit of a walk, but avoided lots of traffic. We were practically running on the way into the park, had to get there to see the balloons, you know.... pace on the way back was very slow because Benjamin was very tired AND he was playing with his new light saber. Only counted the time spent walking to and from the car.
The Balloon Glow was a bit of a disappointment this year because of the wind (about 12mph). I think a number of crews didn't even try to inflate their balloons. When we got to the park @ around 7:30, there were about 15 balloons. 3 or 4 were still trying to inflate but the wind was picking up a little and the partially filled envelopes were rolling back and forth on the ground amidst the crowd of on-lookers. The crews with fully inflated balloons were having a tough time keeping them under control. As we watch an inflation attemp, the balloon behind us almost came down on our heads. They needed a lot of hot air to stay upright and so they were plenty bouyant. Anyway, by 8:00 many of the crews had given up and deflated their balloons. By 8:15, I think only 2 remained. Felt sorry for all the people just arriving as we were leaving... | ||
| C • That would be us 2 | ||
Thursday Sep 13 | ||
| Stretching 20:00 [1] | |
| 2 sessions: 1 @ wake-up, 1 at Y | ||
| Cardio (AMT) 20:00 [3] | |
| slept:6.5 weight:168lbs shoes: ASICS | ||
| Cardio (AMT) 25:00 [4] | |
| shoes: ASICS | ||
| Strength (weights - Cybex) 40:00 [3] | |
| shoes: ASICS | ||
| Walking 35:00 [2] 1.5 mi (23:20 / mi) | |
| Cleo had to go to the vet today and so she was tranquilized. Seems to be working better now than it did 8 hours ago. She wanted to go for the walk, but kept stopping every 10 steps... | ||
Wednesday Sep 12 | ||
| Stretching 15:00 [1] | |
| slept:6.0 | ||
| Paddling (Canoe) 2:00:00 [3] 12 km (10:00 / km) | |
| slept:6.0 | ||
| Meramec @ Castlewood. Ben used kayak, Matt & I in canoe. Matt used kayak paddle, I used single blade since Ben had the other double. River was higher than Sunday, but lower than it had been. | ||
| C • kayak paddle in canoe 4 | ||
| Walking 30:00 [2] | |
| Fall is on the way!! Wore a midweight fleece and was still little bit cool. | ||
Tuesday Sep 11 | ||
| Stretching 15:00 [1] | |
| slept:7.5 weight:167lbs | ||
| Cycling (MTB on the road) 25:00 [2] | |
| To Mid-County Y. | ||
| Cardio (AMT) 40:00 [3] | |
| shoes: ASICS | ||
| Cycling (MTB on the road) 40:00 [2] | |
| shoes: pearl cycle MTB | ||
| Home from Y via Whole Foods. As nice a day, weatherwise, as it gets. Clear blue sky with some puffy clouds. 70F. Nice breeze. Low humidity.
Something stupid: Clicking in to the peddles. Yep, fell right over. Wasn't paying attention, front wheel turned a little, bike rolled a little, over I went. Drilled the left knee straight into the asphalt. Fortunately, my dignity suffered more than my knee. Something cool: AOWN! About half way home, I noticed out of the corner of my eye, a large swirling mass up in the sky. Looked like fluttering papers. Then I noticed several really big formations of large birds flying towards and then merging with the swirling mass. Swirling mass does not do justice, it was a ballet in flight. The were all circling, rotating in the same direction, They were obviously riding a thermal to gain altitude, maybe resting, and maybe waiting for the trailing formations to catch up. After circling for about 5 minutes and gaining a good amount of altitude, they headed off again to the south, southwest, breaking out into huge V shaped formations as they went. I don't know what the birds were, they were to high to tell (white bodies, grey wings). I'm guessing there were as many as 2000 but there was no way to count. That's the second time in a month to witness something I'd never seen before. More than made up for falling over a few minutes earlier. Snow Geese, I think. | ||
| Strength (weights - Cybex) 35:00 [3] | |
| shoes: ASICS | ||
| one circuit | ||
| Walking 30:00 [2] 1.5 mi (20:00 / mi) | |
| Poor dog found an inch long sliver of glass the hard way. Imbedded straight into the pad about 3/8". Carried on without a complaint after it was extracted. | ||
Monday Sep 10 | ||
| Stretching 15:00 [1] | |
| slept:6.0 weight:168lbs | ||
| I'm going to switch-off the injured flag. Ankle is still not back to normal, but it seems I can do most things now without any issues. Toe #4 is still a problem. May have to get it looked at again. | ||
| Run long 49:00 [3] 5.4 mi (9:03 / mi) +150m 5:11 / km | |
| ahr:138 max:155 slept:6.0 weight:168lbs shoes: ASICS #2 | ||
| This morning was one of those times where nothing goes as planned. Wanted to get up at 6 to be out the door by 6:30. Shut the alarm off and fell back asleep. Woke up again @ 6:30. Got ready to go, but couldn't find my shoes. Then needed to help Laura get Benjamin out the door. Then, since I was going to do a ride after the run, I'd gotten bike shorts ready for a quick transition. I set 'em down somewhere and couldn't find 'em again.... Finally hit the road about 7:40.
Wanted to do a slow run at a decent distance to test the ankle and toes. Dr had given me an ASO brace that I hadn't tried yet. Decided today was as good as any. Felt ok. Need to pre-wrap my ankle next time or wear higher socks. The brace is a little abrasive.... HR at mile 5 was 140. Practiced pace counting throughout the run, not for accuracy, but to remember to count for the entire distance. | ||
| Cycling (MTB on the road) 1:35:00 [4] 30 km (3:10 / km) | |
| max:168 slept:6.0 weight:168lbs | ||
| Continuing the theme of the morning, no quick transition. I was starving so 'had' to eat. Several phone calls. Move a waterbottle cage to Ben's bike, needed a standard size hex key only had metric, found the proper key, stripped the key hole, blah blah blah.
Grant's Trail with cousin Ben. Had a good ride. Wore Ben out. Nice 20mph spin on the uphill grade coming back. | ||
| Walking 30:00 [2] 1.5 mi (20:00 / mi) | |
| Beautiful evening! | ||
Sunday Sep 9 | ||
| Paddling 2:20:00 [3] 10.2 km (13:44 / km) | |
| slept:6.5 weight:168lbs (injured) | ||
| Meramec @ Castlewood. River was up as was the current. A good workout going up stream. Lots of Great Herons and turtles. 72F + 80% humidity. | ||
| C • a propos of blackberries... 4 | ||
| Stretching 15:00 [1] | |
| (injured) | ||
| Ankle was very stiff this morning. | ||