Training Archive: bill_lIn the 7 days ending 2007-10-13:
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| S | M | T | W | H | F | S | ||||||||||||||||||||
Saturday Oct 13 | ||
| Walking 2:00:00 [2] 4.0 mi (30:00 / mi) | |
| slept:9.0 shoes: Montrail Vitesse 0 | ||
| Hiking at Hawn. Beautiful day!
Because of the lack of rain and the warm temps, the fall colors are virtually absent this year. The underbrush is starting to lose it's leaves, but the overstory is still full and green. | ||
| Note | |
| Spent the afternoon at Charleville Winery sipping a very enjoyable 05 Norton, snacking on cheeses, hummus, olives, fruit, and some 70% chocolate that I brought back from Berlin a year ago. And watching the people. It was a busy weekend for the wineries. Drove right by Chaumette and Crown. They were both packed and we like the smaller places better anyway.
Dinner at Inn St Gemme Beauvais. Excellent French style food, very reasonable prices. A bottle of 04 Charleville Norton. The 05 was good, the 04 was great. | ||
| C • mmm. that sounds like a per... 11 | ||
| Strength (Pilates, -ups, etc) 15:00 [3] | |
Friday Oct 12 | ||
| Note | |
| slept:8.0 weight:166lbs | ||
|
Off to Ste. Genevieve today for 10th anniversary weekend.... Planning to visit some wineries, hike at Hawn SP, eat lots of food, drink lots of wine. | ||
| Stretching 15:00 [1] | |
Thursday Oct 11 | ||
| Stretching 20:00 [1] | |
| slept:7.5 weight:167lbs | ||
| wake-up and pre-run.
PF is still there, but lots of stretching and wearing shoes all day have improved the situation. | ||
| Run warm up/down 20:00 [2] 2.5 mi (7:59 / mi) | |
| slept:7.5 weight:167lbs shoes: ASICS #2 | ||
| Another great morning. Cooler today. 41F. Light to moderate breeze.
Compression shorts, running shorts, l/s thermal top, cotton gloves. Run to KHS track for some reps. | ||
| Run intervals 21:00 [5] | |
| max:170 slept:7.5 weight:167lbs shoes: ASICS #2 | ||
| KHS Track - it is open during school hours. only closed during team practices and events.
440 - 1:23, 1:23,1:23, 1:25, 1:22 with 2:16, 3:24, 2:31, 2:43, 3:08 recovery times. Wasn't happy with shoe lacing so re-tied a couple of times. Checked HR as well. These reps were an improvement (5-6 seconds) over the last visit to the track, but it was also 30 - 40 degrees cooler too. | ||
| C • wow, i'm going to have get ... 7 | ||
| Run warm up/down 23:24 [2] 2.5 mi (9:21 / mi) | |
| shoes: ASICS #2 | ||
| Run home. Need to find a route with less concrete. Taylor and Essex are both sidewalk runs unless you want to be out in traffic with no shoulder.
Have to try this route next week. | ||
| Cardio (Stairs) 2:38 [4] | |
| shoes: ASICS #2 | ||
| Forgot to put this in earlier. After the 440's, I did 6 reps on the bleacher stairs. Started to feel a cramp coming on so stopped. | ||
| Walking 30:00 [2] 1.5 mi (20:00 / mi) | |
| shoes: ASICS #2 | ||
Wednesday Oct 10 | ||
| Stretching 20:00 [1] | |
| slept:7.5 weight:166lbs | ||
| Wake-up and pre-ride.
Surpised at the weight. Ate lots yesterday, so thought it would be higher. | ||
| Cycling (MTB on the road) 2:48:00 [3] 52 km (3:14 / km) | |
| slept:7.5 weight:166lbs shoes: pearl cycle MTB | ||
|
Kirkwood hill tour followed by a loop around Ballas, Clayton, Big Bend. Detour to ex-workplace to drop-off some paperwork. BEAUTIFUL morning. About 48F at ride time. Clear blue sky. Low humidity. A bit windy. Tights and a N2S vest, full fingered gloves. Perfect. Lots of traffic though.?.?.? Maybe people are using alternate routes now to avoid 40/64 construction. Legs still haven't fully recovered from the 10+ hours of biking on southern Missouri hills, but much improved over last week. | ||
| Walking 25:00 [3] 1.5 mi (16:39 / mi) | |
| A cool 53F with a wind and we upped the pace a little.
Ate a lot again today. Appetite since a couple days after the race has been out of control. | ||
Tuesday Oct 9 | ||
| Stretching 20:00 [1] | |
| slept:7.5 weight:166lbs | ||
| Wake-up & pre-workout | ||
| Strength (weights - Cybex) 50:00 [3] | |
| shoes: ASICS #2 | ||
| 2x12 on each machine | ||
| Stretching 10:00 [1] | |
| shoes: ASICS #2 | ||
| post-workout | ||
| Walking 30:00 [2] 1.5 mi (20:00 / mi) | |
| shoes: ASICS #2 | ||
Monday Oct 8 | ||
| Stretching 20:00 [1] | |
| slept:7.0 weight:166lbs | ||
| Wake-up and pre-run | ||
| Run long 1:02:50 [3] 7.1 mi (8:51 / mi) +130m 5:12 / km | |
| slept:7.0 weight:166lbs shoes: ASICS #2 | ||
| Kirkwood/Glendale loop. | ||
| Walking 30:00 [2] 1.5 mi (20:00 / mi) | |
Sunday Oct 7 | ||
| Run 26:46 [3] 3.02 mi (8:51 / mi) +60m 5:11 / km | |
| slept:8.0 weight:166lbs shoes: ASICS | ||
| Short Glendale loop. | ||
| Stretching 15:00 [1] | |
| Pre-run | ||
| Strength (Pilates, -ups, etc) 25:00 [3] | |
| Note | |
| After several weeks with no mouse activity, 2 traps were sprung with no kills. Put out some cashews that promptly disappeared. I haven't figured out where they're getting into the house. Need to get some new traps. | ||
| Walking 30:00 [2] 1.5 mi (20:00 / mi) | |
| shoes: ASICS | ||