Training Log Archive: bill_lIn the 7 days ending Feb 20, 2017:
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Monday Feb 20, 2017 #
Note
(rest day)
Letting the hip recover. What a beautiful day!
Sunday Feb 19, 2017 #
Event: SLOC - Meramec SP
11 AM
Orienteering race 1:44:51 *** 6.93 mi (15:08 / mi) +409m 12:47 / mi
ahr:150 max:164 12c
Red course
Very physical course on a hot day.
The heat really slowed me down on the hills. Took 2 liters w me and drank it all.
A couple of minor mistakes, maybe 4 or 5 minutes total, including a poor route through some thick veg that was clearly mapped, and a map misread on 12 (last control).
I think I got third behind Jeff Ryan (81 minutes) and Brian Rodenbeck (101 minutes).
Very physical course on a hot day.
The heat really slowed me down on the hills. Took 2 liters w me and drank it all.
A couple of minor mistakes, maybe 4 or 5 minutes total, including a poor route through some thick veg that was clearly mapped, and a map misread on 12 (last control).
I think I got third behind Jeff Ryan (81 minutes) and Brian Rodenbeck (101 minutes).
Friday Feb 17, 2017 #
8 AM
Note
(rest day)
PT 2 [5]
Right hip and SI were a mess.
Strained the SI at speed work on Wed. Torso and hip were rotated. Right IT was super painful.
Unplanned low-volume workout schedule for another week.
Strained the SI at speed work on Wed. Torso and hip were rotated. Right IT was super painful.
Unplanned low-volume workout schedule for another week.
Thursday Feb 16, 2017 #
7 AM
Cycling (Commute) 45:55 9.75 mi (4:43 / mi) +67m 4:37 / mi
ahr:108 max:139 shoes: Giant TCX 1
Had intended to run to the ML station but fell back to sleep until 6.
Very nice morning for a ride.
33F, sunny.
ls top, lt fleece, jacket, 2 pr tights, 2 pair socks, balaclava.
EB Manchester is still closed at Bellevue.
Reminder: Dont take Clayton all the way to Boyle. Hit every light for a full cycle.
Very nice morning for a ride.
33F, sunny.
ls top, lt fleece, jacket, 2 pr tights, 2 pair socks, balaclava.
EB Manchester is still closed at Bellevue.
Reminder: Dont take Clayton all the way to Boyle. Hit every light for a full cycle.
4 PM
Cycling (Commute ) 49:50 10.37 mi (4:48 / mi) +126m 4:38 / mi
ahr:111 max:131 shoes: Giant TCX 1
68F. Wind. Lots of wind. Quite the workout.
Wednesday Feb 15, 2017 #
6 PM
Note
3 x 1600 @ 5k pace (600 jog rest)
Run intervals 54:05 4.84 mi (11:10 / mi) +14m 11:05 / mi
ahr:122 max:164 shoes: Fate - Yellow
BRR speed training
3x1600 @ 6:20 w 4R
6:20 146
6:22 154
6:18 154
3x1600 @ 6:20 w 4R
6:20 146
6:22 154
6:18 154
Run warm up/down 12:01 1.18 mi (10:09 / mi) +1m 10:08 / mi
ahr:136 max:159 shoes: Fate - Yellow
Tuesday Feb 14, 2017 #
Note
cfs symptoms the last couple weeks, but I think that's due mainly to poor sleep quality.
6 AM
Run (Commute ) 41:45 4.52 mi (9:14 / mi) +25m 9:05 / mi
ahr:127 max:141 shoes: Newton Fate
shrewsbury
i can leave at 6:18 and still make the 7:03 with a couple minutes to spare. If the light Elm and Murdoch both cooperate.
bad sleep. was tough to motivate. but, a very pleasant morning. 45F, light breeze.
ls top, 2xu shorts, running tights, knit gloves, running hat
i can leave at 6:18 and still make the 7:03 with a couple minutes to spare. If the light Elm and Murdoch both cooperate.
bad sleep. was tough to motivate. but, a very pleasant morning. 45F, light breeze.
ls top, 2xu shorts, running tights, knit gloves, running hat
7 AM
Run (Commute) 6:20 0.66 mi (9:33 / mi) +28m 8:27 / mi
ahr:118 max:130 shoes: Newton Fate