Training Archive: bill_lIn the 7 days ending 2008-03-08:
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| S | M | T | W | H | F | S | ||||||||||||||
Saturday Mar 8 | ||
| Event: SLOC - S-F Scout Ranch | ||
| Stretching 10:00 [1] | |
| slept:7.0 | ||
| Terrain warm up/down 10:00 [1] | |
| shoes: Montrail Vitesse #2 | ||
| Orienteering race 2:28:00 [3] *** 13.2 km (11:13 / km) | |
| 18c | ||
| Longggg red course!!! 17 controls including an virtual control at the 'mandatory' river crossing. I think this is the longest point to point that I've done. I'm tired.
A cold day (17F), but lots of bright sunshine. Carpooled with Matt. Not too many people showed up. One guy though, went out on the 9K orange course and hadn't made it back in by the time everyone was ready to leave. Thankfully, just as we were headed out to search for him, he came walking in. There was a lot of water on the course. 2 river crossings and numerous small creeks. Wore seal skinz and my feet stayed dry, or at least the water in the river and creeks didn't make them wet. Soaked with sweat, but still warm. I had a great run going thru 14: 9:45/K which is a PR. Things fell apart after that though. Lost 8-10 minutes at 14. Hit the lake a little north of the control and misread my location. Thought I was south. Went north 'till I was certain of where I was and then had to backtrack. Next, I was almost hit by a falling tree (a BIG tree) on the way to 15. There was no wind, it just fell. Heard what I thought were gunshots, no, maybe a string of firecrackers. Then a crashing noise and saw the tree falling in my direction. If I hadn't stopped to read the map, I might have been toast. Lost some time trying to regroup from the tree and found the control. But I was totally distracted going to 16 and blew it big time: figured out that the map was upside down and ended up way east of the reentrant system I needed to be in.... I'm getting good a relocating based on features around me. Lost 15 minutes for sure. Run back to finish was ok, but I was running out of steam. | ||
| C • ??! 6 | ||
Red - Splits | ||
Friday Mar 7 | ||
| Cycling (mtb on the road) 45:00 [2] 15 km (3:00 / km) | |
| slept:5.5 shoes: Cake 2 DLX | ||
| To work.
Felt colder than the 32F advertised on the thermometer. | ||
| C • at least you weren't headin... 2 | ||
| Walking 15:00 [2] | |
| shoes: pearl cycle MTB | ||
| from and to bike parking | ||
| Cycling 1:10:00 [3] 22 km (3:11 / km) | |
| shoes: Cake 2 DLX | ||
| Ride home from work.
Not pleasant. That was the coldest ride I've done in a while. 34F but a 25mph wind out of the north. Most of the ride home was straight into it. Took the old Gravois route. It's much longer. Seemingly, a lot of up hill, but that could have been the wind. Top speed on level road was 11 mph. | ||
Thursday Mar 6 | ||
| Stretching 10:00 [1] | |
| slept:6.0 | ||
| Woke up at 445 and lay in bed for an hour. Couldn't go back to sleep. Should have just gotten up and done something productive. | ||
| Strength (Planks/Bridges/-ups) 20:00 [3] | |
Wednesday Mar 5 | ||
| Note | |
| (rest day) | ||
| Giving the PF another day off. | ||
| Walking 35:00 [3] 2.1 mi (16:39 / mi) | |
| shoes: ASICS #2 | ||
| Home from the bus stop. Tried to reverse a route I've only done once and missed a turn, so added a bit of distance.
A beautiful evening. Got into the 50's today so a lot of the snow has already melted. | ||
Tuesday Mar 4 | ||
| Strength (Planks/Bridges/-ups/wghts) 1:15:00 [3] | |
| slept:6.5 weight:164lbs | ||
| supposed to get a bunch of snow today.... not much yet. | ||
| Walking 31:00 [3] 2.0 mi (15:30 / mi) | |
| shoes: ASICS #2 | ||
| Put the seal skinz and walked to the bus stop this morning. Had to hurry to get there for the 9:00 bus. But it was 20 minutes late.... | ||
| Walking (6-10" snow) 41:00 [3] 2.0 mi (20:29 / mi) | |
| shoes: ASICS #2 | ||
| Interesting how the snow depth varied over short distances. As much as 4" diff in just a few hundred meters. | ||
| Note | |
| Some (all?) of the underpinnings of civilized life:
Good chocolates (dark of course), cheeses, ice creams, and wines. I've hit 3 of the 4 today. Off for some ice cream to make it a perfect day.... | ||
Monday Mar 3 | ||
| Note | |
| slept:7.0 (rest day) | ||
| PF not as painful this evening as yesterday. Lots of stretching, massaging, and a couple 600 mg doses of IBU.
I wimped out of riding to work this morning and took the bus instead. As it turned out, the weather wasn't as bad as I was expecting. But I put the extra time to good use at work. A nice spanish red with dinner. Tempranillo/cab blend. Havent checked the % on each. A bit light so probably less cab. Impulse purchase. | ||
Sunday Mar 2 | ||
| Stretching 10:00 [1] | |
| slept:8.5 weight:163lbs shoes: ASICS #2 | ||
| PF is bothering me this morning. Not sure what has set it off. Went skating yesterday but did more standing around than skating.... | ||
| Run warm up/down 19:33 [2] | |
| shoes: ASICS #2 | ||
| Part of Glendale Firehouse 3 to get warmed up for some hill sprints.
Warm (65F) and humid. Enjoying it for the few hours that it will last. Rain, ice, and snow on the way for tomorrow. | ||
| Run intervals 7:00 [5] | |
| shoes: ASICS #2 | ||
| 5 hill sprints - 1 minute between. | ||
| Run 7:13 [3] | |
| shoes: ASICS #2 | ||
| Finish the Glendale 3. | ||
| Terrain (trail) 1:45:00 [1] | |
| shoes: Montrail Vitesse #2 | ||
| Family hike at Forest 44.
Discussed the possibility of a return to the Grand Canyon and a hike from the South Rim down to Phantom Ranch in '09. Had planned to go in 2010 when Benjamin was 10, but if we wait, William will be away at school and perhaps, unable to go with us. | ||
| C • phantom ranch 3 | ||
| Walking 30:00 [1] 1.5 mi (20:00 / mi) | |
| shoes: ASICS #2 | ||
| Note | |
| PF, right foot. If it's not somewhat better in the morning, I'll have to turn the injured flag on. The bad weather forecast for the next couple days will provide a good excuse to rest it. | ||