Training Archive: bill_lIn the 7 days ending 2008-10-11:
| [csv] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||
|
|
|
|
| ||||||||||||||
| S | M | T | W | H | F | S | ||||||||||||
Friday Oct 10 | ||
| Cycling (MTB on the road) 25:00 [5] 7.0 mi (3:34 / mi) | |
| slept:8.0 shoes: Cake 2 DLX | ||
| Forgot about B's teacher conference and let W take the car. Rode bike over to JBS to snag the car and then drove to Forsyth for the conf. Left the house late so had to ride hard to make the 10:40 appt. I think I was anaerobic for half the ride. Legs were not at all happy. | ||
Thursday Oct 9 | ||
| Stretching 10:00 [1] | |
| slept:6.0 weight:162lbs | ||
| Cycling (trail) 5:15:00 [4] 24.0 mi (13:06 / mi) | |
| shoes: Cake 2 DLX | ||
| Berryman Trail with Matt. Parked at Brazil Creek and rode clockwise. Time does not include the major stops noted below.
I was expecting pretty bad trail conditions based on the reports at STLBIKING, but except for maybe 2 stretches (final decent into Brazil Creek totally destroyed by horses, and the final? big climb that's always been washed out) the trail itself was in pretty good shape. That said, there were a LOT of trees down across the trail. The 5K just before Berryman Camp and the last 4 or 5 K just before Brazil Creek were really bad. I doubt we road more than a half K in those stretches without getting off the bike, often it was less. Miles and miles of poison ivy. Even with the downed trees, what a great day to be mountain biking. Fall colors, cool temps, lots of sunshine, excellent single track, all to ourselves! We left STL @ 6AM. On the trail @ 8. It was actually cold: wore tights, vest, l/s shirt. Hands were freezing. Warmed up on the first hill. Dumped the vest about 15 minutes in. Shed the tights about 2 hours in. Flatted 30 minute in. Little pin-hole job. Not sure what cause it, nothing obvious in the tire. Usually, I can change a flat in 6-8 minutes. This was a 35 minute stop. 1) had a bear of a time putting the tire back on. 2) the new tube was defective: had a 1/4" tear at the seam about 4 inches from the valve. (There's no way I pinched it that close to the valve.) 3) had a worse time getting the tire off again, even with levers, which I don't normally use. Back on the bike... 30 minuts later, wham, bent rear brake rotor. Half the rotor deflected out of plane about 1/4". Another 15 minute stop bending the rotor back to 'flat' by hand. 2 hours and we've gone a whole 6K! So much for the 5 hour goal. Made it to Berryman Campground with no further mechanical problems, just a lot of downed trees. Took a 5 minute pitstop to use the facilities (such as they are) and get a bite to eat. About 2K from the artesian well, irony bit me sqaurely on the butt. I chickened out on a short downhill that led to a creek crossing. Lot's of roots and sharp drop-offs. I should have ridden it, but Matt stopped ahead of me so I did too. Walking down the stretch, my right foot slipped through a root and into a drop-off. I went down hard, slammed right elbow on a rock and hyperflexed the ankle.... Moral of the story: stay on the bike! Stopped at the well to refill water and wrap the ankle. Started feeling tired at about 34K. Unfortunately, this is where I think the most technical section of trail starts. At about 37K I noticed my shoulders were tired and then noticed that I had a death grip on the bars. Also noticed I was fighting the bike for control. For some reason the fall while walking drained some confidence while riding so I was really tensing up for the technical stuff. Tried to relax a little for the last couple K. Left thigh started mild cramp around 35-36K. Didn't hydrate properly + we were pushing the pace + I haven't been training regularly. Despite the mechanicals, the fall, and the downed trees, it was a great day of riding. Looking forward to going back! BTW, really like my new saddle (WTB Laser Team). Last trip to Berryman was March 22, 2008. Cycle time was 6 hours, so improved by 45 minutes, even with the downed trees. | ||
| Walking (Evening Walk) 30:00 [1] 1.5 mi (20:00 / mi) | |
| shoes: Vasque Blur | ||
| Walk with Laura and Cleo after a picnic dinner at Tilles Park. | ||
Wednesday Oct 8 | ||
| Stretching 25:00 [1] | |
| slept:7.0 shoes: ASICS #3 | ||
| wake-up and pre-workout | ||
| Cardio (AMT) 35:00 [4] | |
| shoes: ASICS #3 | ||
| Cardio (AMT) 25:00 [4] | |
| max:165 shoes: ASICS #3 | ||
| Strength (cybex machines) 33:00 [3] | |
| Note | |
| Heel felt pretty good after Monday's workout (taped it).
Felt ok yesterday as long as I stretched every couple of hours. Felt ok today (taped). Last time I had an injection in the PF, after about 4 weeks, there were a couple days of intense pain and then woke up one morning and it was gone. Seems like what's happend this time, but the pain isn't entirely gone just yet. | ||
Monday Oct 6 | ||
| Cardio (AMT) 33:00 [4] | |
| slept:7.5 shoes: ASICS #3 | ||
| Since the heel seems to hurting more with inactivity, I decided to do a low impact workout today and went to the Y. | ||
| Cardio (AMT) 25:00 [4] | |
| shoes: ASICS #3 | ||
| Another round on the adaptive motion trainer after a 5 minute break. | ||
| Strength (cybex machines) 35:00 [4] | |
| a round on about half the machines at about 70% of max. | ||
| Swimming 21:00 [3] | |
| didn't keep track of distance. The shoulder that I hyper-extended a couple weekends ago was barking at me for the first 10 minutes but loosened up. | ||
| Stretching 25:00 [1] | |
| wake-up and pre-workout | ||
Sunday Oct 5 | ||
| Note | |
| slept:8.0 | ||
| Drove down to Hawn for the o-meet with W, B, and Rudy, but I didn't run because of the heel. Worked as starter for the first hour. B & W did the orange course but didn't find 2 (#5 & 6) of the controls. Looked like a fairly challenging orange course.
People were saying the 1st control on green was sort of tough. I had to go and see. Found the control and picked up about 30 teeny, tiny, ticks. Would have like to have hung around and heard the adventures, but had to get W back to STL to do homework. | ||
| Walking 30:00 [1] | |
| shoes: Vasque Blur | ||
| Walked up around the camping loop and then out to Green #1. Taped the foot and heel. | ||