Training Archive: bill_lIn the 7 days ending 2007-11-17:
| [csv] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||
|
|
|
|
|
|
| |||||||||||||||||||
| S | M | T | W | H | F | S | |||||||||||||||||||
Saturday Nov 17 | ||
| Stretching 15:00 [1] | |
| slept:9.0 weight:164lbs | ||
|
Still flirting with 163. The huge bowl of pasta at CPK last night didn't seem to have much affect. | ||
| Strength (Pilates, -ups, etc) 45:00 [3] | |
| Skills (Tire changing) 45:00 [1] | |
| I wasn't happy with how long it took me to fix a flat last week so I spent some time practicing (without levers). Changed 7 simulated flats. Fastest time was about 5 minutes. It's a good workout for the hands and forearms.
Will practice again next week. | ||
| C • Wow! Now thats dedication. ... 2 | ||
| Note | |
| Wore 4 lb ankle weights all day. That's a surprisingly good workout on the quads, hips, and lower back. | ||
Friday Nov 16 | ||
| Stretching 10:00 [1] | |
| slept:8.0 weight:164lbs | ||
|
| ||
| Stretching 10:00 [1] | |
| shoes: ASICS #2 | ||
| Run 53:53 [3] 5.85 mi (9:12 / mi) | |
| shoes: ASICS #2 | ||
| It was to nice a day not to go out and do something....
Abdom. 'distress' at the far point of course. I thought 4 hours was long enough since breakfast. Got better towards the end. Run was sloooowwww. Legs are due for a rest day. Route. There's a lot of concrete on this route. I'll have to check alternate streets and try to find more asphalt. | ||
Thursday Nov 15 | ||
| Stretching 10:00 [1] | |
| slept:7.0 weight:164lbs | ||
| Flirting with 163 and I ate and ate and ate yesterday after the ride.
Had (and satisfied) a craving for a Bread Co cinnamon roll this morning. Will have to wait an hour or so before I do my run.... Legs feel surpisingly good today. Toe nail casualty count from the o-meet stands at one probable lost, 3 probable blackened. | ||
| C • Ouch - i've never had those... 3 | ||
| Stretching 10:00 [1] | |
| Pre-run | ||
| Run 43:03 [3] 5.51 mi (7:48 / mi) +90m 4:37 / km | |
| shoes: ASICS #2 | ||
| Glendale loop. Felt good.
46F, clear, 17MPH wind. Windshirt and shorts. Hands were a little cold in the wind but ok. | ||
| Note | |
|
I broke my sunglasses when I crashed yesterday. They were in my pack. Snapped a hinge right off. | ||
| Walking 30:00 [2] 1.5 mi (20:00 / mi) | |
Wednesday Nov 14 | ||
| Stretching (MTB on the road) 10:00 [1] | |
| slept:7.5 weight:165lbs | ||
| Wake-up and pre-ride | ||
| Cycling (MTB on the road) 1:00:00 [3] 18 km (3:20 / km) | |
| shoes: pearl cycle MTB | ||
| From home to where Grotpeter crosses Reis Rd. Took it easier than last week and got hit with lots of red lights. | ||
| Cycling (Trail) 3:00:00 [3] 20 km (9:00 / km) | |
| shoes: pearl cycle MTB | ||
| Down Love's trail. Then we did a short bike-o on one of Eric's sprint maps. Then out to Cedar Bluff. Back out on Love's.
Crashed into a tree on the bike'o. Near the concrete ruins by the river a little downstream of the boat ramp. About an 8' drop-off with a sharp left turn at the bottom (forced by a fallen tree on the right). BIG tree still standing on the left. Caught the tree on left with bars and shoulder. Ended up on the ground flat on my back. Camelbak's are great shock absorbers! | ||
| C • Am i way underestimating my... 4 | ||
| Cycling (MTB on the road) 1:10:00 [3] 22 km (3:11 / km) | |
| shoes: pearl cycle MTB | ||
| From top of Love's at Reis Rd to home with a little extra at the end to get the total to 60K.
Had been looking forward to some company on the ride home so was disappointed that Rudy couldn't go along. Wind had picked up and clouds had moved in so it felt a little cool. | ||
| C • i'm sory too. i know you we... 2 | ||
| Walking 30:00 [2] 1.5 mi (20:00 / mi) | |
| shoes: ASICS | ||
Tuesday Nov 13 | ||
| Note | |
| rhr:46 slept:8.0 weight:164lbs | ||
| I can add my own maps now.... | ||
| Stretching 20:00 [1] | |
| slept:8.0 weight:164lbs | ||
| Wake-up and pre-run | ||
| Run 45:57 [3] 5.51 mi (8:20 / mi) | |
| shoes: ASICS #2 | ||
| Glendale loop.
What a beautiful morning!!! Crystal clear blue sky, fall colors, 60F. Run felt good, but some lingering effects from Saturday: hip muscles are still a bit tired and calves were really tight. Although, now its clouding up again... | ||
| Cycling 1:10:00 [2] 21 km (3:20 / km) | |
| shoes: pearl cycle MTB | ||
| Very easy spin.
Ride to Alpine Shop for a new mini-pump, tubes, and a chain. Then to Kinko's to send a package. Then to mom's house, but she wasn't home. Back home via Clayton and Geyer. Right calf tried to cramp up when my cleat missed the pedal starting up at a stop light. It's gotta be fatigue since the cramps aren't systemic like they are with dehydration or e-lyte depletion. | ||
| Walking 25:00 [3] 1.5 mi (16:39 / mi) | |
| shoes: ASICS #2 | ||
| Walk with Cleo. | ||
Monday Nov 12 | ||
| Stretching 15:00 [1] | |
| slept:7.5 | ||
| Wake-up stretching. Legs are really tight this AM...
Going to try a short road run. | ||
| Run 26:24 [2] 3.02 mi (8:44 / mi) | |
| slept:7.5 weight:165lbs shoes: ASICS | ||
| short glendale loop. heel felt ok. legs are still feeling effects of saturday's run at meramec.
warm (68F), overcast. hopefully some rain today, we need it. | ||
Sunday Nov 11 | ||
| Stretching 15:00 [1] | |
| slept:9.5 weight:165lbs | ||
| foot and calv stretches and some foot exercises.
A good sleep last night. Plantar is a bit sore, but not nearly as bad as after the o-meet a couple weeks ago. I might actually be able to run again tomorrow or Tuesday. | ||
| Walking 30:00 [2] 1.5 mi (20:00 / mi) | |
| shoes: Montrail Vitesse 0 | ||
| Walk with Laura and Cleo. | ||