Training Archive: bill_lIn the 7 days ending 2008-01-05:
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| S | M | T | W | H | F | S | ||||||||||||||||
Saturday Jan 5 | ||
| Stretching 10:00 [1] | |
| slept:9.0 weight:163lbs | ||
| Wake-up | ||
| Stretching 15:00 [1] | |
| shoes: ASICS #2 | ||
| pre-run | ||
| Run 1:15:43 [2] 8.25 mi (9:10 / mi) | |
| shoes: ASICS #2 | ||
| Easy run. Tried to stay on grass as much as possible: about 80% successful.
Route. 52F, 10mph S wind. Shorts, l/s top, vest. Took off the vest within 10 minutes. | ||
| Walking warm up/down 5:00 [1] | |
| shoes: ASICS #2 | ||
| cool down | ||
| Stretching 10:00 [1] | |
| post-run | ||
| Strength (Pilates, -ups, etc) 20:00 [4] | |
| Strength (Pilates roller) 10:00 [3] | |
| Both legs: ITB, vastus lat, ham/glute, quad.
Right leg isn't so painful to roll. Left is torturous. | ||
Friday Jan 4 | ||
| Stretching 5:00 [1] | |
| slept:6.0 | ||
| Strength (Pilates, -ups, wghts, etc) 1:00:00 [3] | |
Thursday Jan 3 | ||
| Note | |
| slept:6.0 | ||
| Woke up @ 3:30 thinking I smelled smoke. Went from sound asleep to wide awake in a split second. Checked out the house and didn't smell anything again. Don't know if it was a dream or what... Took a long time to go back to sleep again.
Where's the warm-up? Thermometer says 15F. | ||
| Stretching 10:00 [1] | |
| shoes: Montrail Vitesse #2 | ||
| Pre-run | ||
| Orienteering (Course Setting) 12:00 [3] | |
| shoes: Montrail Vitesse #2 | ||
|
Had forgotten to tape one blue control. | ||
| Orienteering 2:01:22 [4] *** 8.71 km (13:56 / km) +415m 11:15 / km | |
| spiked:19/20c shoes: Montrail Vitesse #2 | ||
| Test run the blue course.
Made one small mistake (1 minute) and one biggie (10 minutes) on my own course! Starting clothing: thermal top, fleece, windshirt, cycling hat, windproof gloves, tights, gaitors, wool socks. Was cold at the start (22?), but temp quickly climbed into upper 20's so got really warm by the 2nd control and had to strip a layer. Was actually a great day for a run in the woods. Ground was frozen solid but frozen water under the leaves made the hillsides a little slippery. Exchanged windproof gloves for a knit pair and got rid of the hat about half way through. Overall, I'm happy with the course. Some HTFU sections, some brain dead open running, some technical controls, a couple of ridiculously easy controls, and lots of route choices. We'll see what everyone else thinks.... Winning time? I'm guessing 74 minutes. I'll add my splits after the meet. | ||
| Strength (Pilates roller) 10:00 [3] | |
| I wasn't going to log this but changed my mind afterwards. A side benefit of the roller is a pretty intensive ab and upper body workout. | ||
Wednesday Jan 2 | ||
| Note | |
| slept:8.5 (rest day) | ||
| Very cold out and Benjamin is home with me, so opted for a rest day. Although, if I get motivated, I may do some strength stuff. Going out to Babler again tomorrow to run the blue course for real so a rest day won't hurt me.
Took the MTB into the shop today for an overhaul on the rear hub. They're also going to check the pivot point which is possibly defective. If it is defective, I might be out of a bike and my 2008 AR season could come to an abrupt end. | ||
| C • 20 bucks gets you a scalpel... 9 | ||
Tuesday Jan 1 | ||
| Strength (Pilates, -ups, wghts, etc) 1:00:00 [3] | |
| slept:8.5 weight:162lbs | ||
| Stretching 15:00 [1] | |
| shoes: ASICS #2 | ||
| pre-run | ||
| Run tempo 21:10 [4] 3.02 mi (7:00 / mi) +60m 4:06 / km | |
| max:165 shoes: ASICS #2 | ||
| Glendale short loop. Just below threshold.
Splits: 8:05, 6:25, 6:30 24F, winds gusting to 20. Ambient temp wasn't bad, but heading into the wind sure took the breath right out of ya. | ||
| C • You said it. 1 | ||
Monday Dec 31 | ||
| Orienteering 1:00:00 [1] | |
| slept:9.0 shoes: Montrail Vitesse #2 | ||
| Took Benjamin out to Babler.
On the drive into the park Ben used the o-map to follow our progress through the park (I drove slowly) as we headed for the north section. First we finished taping the Blue course. 3 Controls in some pretty rugged terrain for a 7 year old. We looked at a lot of features on the map and on the ground. Some sun, some clouds. 40F. Cold wind that got stronger as the afternoon went on. Not entirely sure about the time, but it was close to an hour. | ||
| C • Blue course!! 1 | ||
| Orienteering 1:04:22 [2] ** 2.75 km (23:24 / km) | |
| spiked:11/11c | ||
| Then, Ben and I taped the Yellow course. Ben did a lot of the navigating. | ||
| C • sounds like somebody might ... 2 | ||
Sunday Dec 30 | ||
| Strength (Pilates, -ups, etc) 30:00 [3] | |
| slept:9.0 weight:163lbs | ||
| Can really tell that I haven't been doing much the last two weeks... | ||
| C • pilates 3 | ||
| Strength (Leaf raking) 2:30:00 [1] | |
| Worked up a sweat, so I guess I'll log it.... Good upper body activity. | ||
| Run 25:00 [2] 3.02 mi (8:17 / mi) +60m 4:51 / km | |
| shoes: ASICS #2 | ||
| Stretching 15:00 [1] | |
| pre-run | ||