Training Archive: bill_lIn the 7 days ending 2008-02-23:
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| S | M | T | W | H | F | S | |||||||||||||
Saturday Feb 23 | ||
| Walking 40:00 [1] 1.5 mi (26:39 / mi) | |
| rhr:42 slept:7.0 | ||
| Took Will to the airport last night. His flight was 2 hours late, but he did get out. He'll be back on Sunday. Need to work on him to start planning college visits.
Ben had a good tennis lesson this morning. Graduated to a new racket for more advanced players. Longer and a little heavier graphite model with higher string tension and smaller sweet spot. He was hitting well after adjusting to the extra power he was getting on the ball. I wish we had time during the week to practice for an hour. A beautiful day today. Ben and I took Cleo for a walk through the melting snow and ice. Lots of stomping in puddles of slush. | ||
| Cardio (Elliptical) 30:00 [3] | |
| shoes: ASICS | ||
| Cardio (NordicTrack) 30:00 [3] | |
| had planned to do another round of 30 and 30 on the elliptical and nordic trac, but the elliptical developed a funny noise that I spent an hour trying to fix unsuccessfully. Still not sure where the 'clunking' noise is coming from. 1x per revolution. From either the main fly-wheel or the linkage on the right step-arm. Took the covers off, but couldn't get the arm linkage free of drive shaft.... | ||
| Cardio (NordicTrack) 30:00 [3] 2.5 mi (11:59 / mi) | |
| shoes: ASICS | ||
| Did another set after Benjamin went to bed....
Watched Godzilla (1998). Not quite as corny as the original, but almost. | ||
| Cardio (Elliptical) 30:00 [3] 2.75 mi (10:55 / mi) | |
| shoes: ASICS | ||
| Clunking noise didn't go away, but it didn't get any worse....
They left plenty of room for a sequel at the end of Godzilla. I don't remember that one was ever done.?.?.? | ||
Friday Feb 22 | ||
| Cardio (Elliptical) 1:00:00 [3] 5.6 mi (10:42 / mi) | |
| shoes: ASICS | ||
| Had to do something.... | ||
| Strength (Planks/Bridges/-ups/wghts) 1:00:00 [3] | |
Thursday Feb 21 | ||
| Note | |
| slept:5.0 weight:163lbs (rest day) | ||
| Another busy day.... Definitely not enough sleep. | ||
| Strength (snow shovelling) 1:00:00 [3] | |
| not really snow. More like a mix of sand and polymer beads. Took some effort to bust the stuff loose, and then there was a layer of ice underneath... | ||
Wednesday Feb 20 | ||
| Strength (Planks/Bridges/-ups) 20:00 [4] | |
| slept:7.0 | ||
| quick morning set | ||
| Stretching 10:00 [1] | |
| pre-run | ||
| Run 1:13:16 [3] 8.25 mi (8:52 / mi) | |
| shoes: ASICS #2 | ||
| Watched the eclipse with Ben and Will until it reached totality, put Ben to bed, and then went for a run. Beautiful clear night with lots of stars. The eclipse was very cool.
I always thought the people out running late at night were nuts, but really, it's not a bad time to run. Very light traffic, no dogs, quiet. Interesting to see the houses with night lighting. 20F, light wind. Cold to start, but quite comfy after a couple miles. Wind had a bite to it. Heavy wool socks, tights, mid wt thermal top, fleece, N2S vest, knit gloves, balaclava. Some insulated or wind proof shorts would have felt good running into the wind. Can one get windproof briefs??? I thought I was going faster, not because of perceived effort or intent, just perception of speed in the dark I guess. | ||
| Note | |
| More all-day meetings. Resisted the garbage snack foods today, took fruit with me to munch on instead. | ||
Tuesday Feb 19 | ||
| Note | |
| slept:8.0 (rest day) | ||
| Unintentional rest day. Choice to run or bike. Sounded like it would be a cold bike ride, but the o-meet and then the run at CC yesterday had my legs (especially the calves) feeling a bit spent. Then, it was 10:00 last night before I had time to get ready for today. Just wasn't motivated so decided that I would get an extra hour of sleep and drive in.
Missed the exercise all day long. Laura is going out of town tomorrow, so I'll be taking Benjamin to school until next Wednesday and that means driving to work.... I'll hopefully get some runs in after dinner. | ||
| Note | |
| All day meetings at work with lots of junk food available. Ate a lot. | ||
Monday Feb 18 | ||
| Stretching 5:00 [1] | |
| slept:8.0 | ||
| Run warm up/down 5:00 [3] | |
| shoes: Montrail Vitesse 1 | ||
| Spur of the moment decision to go back out to Cliff Cave and rerun the o-meet.
Park road was closed when I arrived. Tractor/Trailer at the bottom of the hill on the curve. Was coming back up the hill. Back wheels of the trailer went off road inside of curve. Only thing keeping it from rolling over into the 15-20 foot drop was a wooden guard rail post. | ||
| Orienteering (re-run) 55:14 [4] 4.5 km (12:16 / km) | |
| shoes: Montrail Vitesse 1 | ||
| The conditions were not optimal. With the rain we had over the weekend there was an inch or two of semi-liquid mud on top of frozen earth. Top it off with a coating of sleet....
I fell 3 times on the first leg between the road and the creek. It's a steep downhill stretch about 50m long. Not sure if spikes would have mattered. 3rd fall was face first down the hill. Feet slipped, caught in vines, top half kept going.... Because of the conditions, I was not able to move as quickly as Saturday, but my navigation and basic execution were much cleaner. A lot of fun and a great training run. If the weather is good (= good footing) might run it again next weekend. | ||
| C • "...face first down the hill." 6 | ||
| Run warm up/down 4:00 [3] | |
| shoes: Montrail Vitesse 1 | ||
| From the start/finish back up the hill to where I had to leave my car. | ||
| Strength (Planks/Bridges/-ups/wghts) 1:00:00 [3] | |
Red - Splits | ||
Sunday Feb 17 | ||
| Note | |
| slept:8.5 | ||
| Reflecting on my run yesterday, I lost a lot of time on basics. I think there were only 3 or 4 controls where I had pre-planned my exit strategy before getting to the control. The rest, I'd punch and then have to look at the map to figure out where to go. Part of this may be due to the thick undergrowth at Cliff Cave - it takes a lot of attention to watch where you're going there. But mostly, just not smart execution.
Also, wasn't doing a good job keeping postion on map. So when I did look, I'd have to waste time finding my position and/or orienting. Map on Eric's blog site. | ||
| Walking 25:00 [2] | |
| shoes: Montrail Vitesse #2 | ||
