Monday Jun 30 |
 | Active stretching 30:00 [2] | |
| |
| |
| Walk 30:00 [1] | |
| |
| Out and about on campus
|
Sunday Jun 29 |
| XT--Biking (stationary bike) 40:00 [2] | |
| |
| |
| Core Training 10:00 [3] | |
| |
| |
| Strength Training 10:00 [3] | |
| |
| |
| Armchair Orienteering 10:00 [0] | |
| |
| |
Saturday Jun 28 |
| Running long 2:00:00 [3] | |
| |
| Wow! What a difference a couple days makes. As awful as Thursday felt, today felt great. Home to Forest Park, around Forest Park, and back. |
| Walk 17:00 [1] | |
| |
| 10 minutes warm up, 7 minutes cool down |
Friday Jun 27 |
| Core Training 10:00 [3] | |
| |
| |
| Strength Training 10:00 [3] | |
| |
| |
| XT--Biking 40:00 [3] | |
| |
| |
Thursday Jun 26 |
| Walk 10:00 [1] | |
| |
| 5 minute warm up, 5 minute cool down for run
|
| Passive Stretching 10:00 [1] | |
| |
| after warm up walk and cool down walk, 5 minutes of stretching to warm up, 5 minutes to cool down |
| Running 20:00 [3] | |
| |
| |
| Running intervals 10:00 [4] | |
| |
| Morning run with about 10 minutes of accelerations mixed in. I bought some Superfeet to see if they would help my feet and ankles from getting tired on the run, but they didn't seem to help too much (still they felt better than the old flat inserts that came with the shoes). Legs still tired, knees sore on the start and front of ankles tired and sore throughout. Had to stop a few times to rotate the ankles and loosen them up, which would help for a minute, but then they'd go back to being sore. This sucks. Feeling frustrated and waiting for when I hit the road or trail and just feel great. Why does it feel like so much work? |
| Passive Stretching 20:00 [1] | |
| |
| |
Wednesday Jun 25 |
| Active stretching 10:00 [2] | |
| |
| |
| Tai Chi 10:00 [1] | |
| |
| |
| XT--Biking 40:00 [3] | |
| |
| |
| Armchair Orienteering 10:00 [0] | |
| |
| |
Tuesday Jun 24 |
| Running 30:00 [3] | |
| |
| |
| Walk 15:00 [1] | |
| |
| |
| Passive Stretching 7:00 [2] | |
| |
| |
| Strength Training 30:00 [4] | |
| |
| 20 minutes upper body, 10 minutes lower body |
| Core Training 10:00 [3] | |
| |
| |
Monday Jun 23 |
| Passive Stretching 25:00 [1] | |
| |
| |
Sunday Jun 22 |
| Running long 1:40:00 [3] | |
| |
| Drizzly, mild day.
One full loop around Forest Park, plus one half loop (from Visitor's center west down Lindell; north up Skinker; east along path parallel to 40 to Aviation field; then North across Triple-A golf course; west past Korean War Memorial, Jewel Box, upper Muny Parking Lot, north down McKinley to Muny).
Felt good! |
| Walk 18:00 [1] | |
| |
| 5 minute walk, 5 minute stretch to warm up
8 minute walk to cool down |
| Yard Work 2:00:00 [2] | |
| |
| Mowed the lawn, trimmed bushes, cleared twigs and leaves from under thorn bushes (ouch!), bagged twigs and leaves, put down mulch under the bushes. |
Saturday Jun 21 |
| Walk warm up/down 7:30 [1] | |
| |
| |
| Running 30:00 [3] | |
| |
| 30 minutes easy run |
| XT--Swimming (treading water) 20:00 [3] | |
| |
| |
Friday Jun 20 |
| Golf 1:00:00 [1] | |
| |
| 9 holes of golf over 2 hours with Mark, Anne, and Aimee to celebrate Aimee's birthday.
Do I really count this? It goes against my rule that if you can drink while you're doing it, it's not exercise. And we had several beers. Boy they went down smoothly. Almost too smoothly. By the end of the 9 holes I was becoming quite fascinated by the physics of how my ball would dive straight down in a tomahawk fashion after about 20 feet. Wowww.
Still I'll put it up here for the walking and swinging I did, and count it for an hour since half the time I was in the golf cart. |
Thursday Jun 19 |
| Core Training 10:00 [4] | |
| |
| |
| Strength Training 10:00 [4] | |
| |
| |
| XT--Biking 30:00 [2] | |
| |
| |
| Walk 20:00 [1] | |
| |
| |
| Armchair Orienteering 20:00 [0] | |
| |
| Practice reading Babler O map (1:15000) for eyeballing distance and studying potential routes. |
Wednesday Jun 18 |
| Active stretching 30:00 [2] | |
| |
| |
| XT--Biking 40:00 [3] | |
| |
| 20 minutes to work, 20 minutes home.
Noticing left hamstring sore. |
Tuesday Jun 17 |
| Active stretching 10:00 [2] | |
| |
| Sun salutations |
| Core Training 10:00 [4] | |
| |
| Followed by 10 minutes of ab and lower back work ... |
| Strength Training 10:00 [4] | |
| |
| and 10 minutes of pull ups and push ups of all sorts. |
| XT--Biking 40:00 [3] | |
| |
| 20 minutes commute to work, 20 minutes home. |
Monday Jun 16 |
| Active stretching 10:00 [1] | |
| |
| |
| Core Training 10:00 [4] | |
| |
| |
| Strength Training 10:00 [4] | |
| |
| |
| Running intervals 24:00 [4] | |
| |
| |
| Running intervals 6:00 [5] | |
| |
| 6 x 1 minute of accelerations |
| Walk warm up/down 10:30 [1] | |
| |
| |
Sunday Jun 15 |
| Walk 20:00 [1] | |
| |
| |
| Running 33:00 [3] | |
| |
| Not much in the gas tank today. |
Saturday Jun 14 |
| Note | |
| |
| Spent day at 14 hour Wilderness First Aid training at Alpine Shop. It was great! Recommend it for anyone. |
Thursday Jun 12 |
| XT--Biking 40:00 [3] | |
| |
| |
| |
| C • commute 4 |
| Note | |
| rhr:53 slept:8.0 weight:176lbs |
| |
Wednesday Jun 11 |
| XT--Biking 40:00 [3] | |
| |
| 20 minutes to work, 20 minutes home |
| Running intervals 25:00 [4] | |
| |
| 10 minutes tempo, 5 minutes of accelerations and recovery, 10 minutes of tempo.
87 degrees. Not yet acclimated to the heat. Now it's time to ride home. |
| Running intervals 5:00 [5] | |
| |
| |
| Walk warm up/down 18:00 [1] | |
| |
| |
Tuesday Jun 10 |
| Active stretching 20:00 [2] | |
| |
| |
| Core Training 15:00 [4] | |
| |
| |
| Strength Training 15:00 [4] | |
| |
| upper body: pull ups and push ups. Left wrist feeling extremely sore again. Icing, stretching, massaging, and taking advil. |
| Note | |
| rhr:55 slept:7.5 weight:175lbs |
| |
| XT--Biking (stationary bike) 45:00 [2] | |
| |
| |
| Armchair Orienteering (Catching Features) 15:00 [0] | |
| |
| |
Monday Jun 9 |
| Active stretching 15:00 [2] | |
| |
| Recovery stretching |
| Tai Chi 15:00 [1] | |
| |
| |
| Walk 20:00 [1] | |
| |
| |
| Note | |
| rhr:55 slept:8.0 weight:174lbs (rest day) |
| 8 hours sleep (but last hour up and down hitting snooze)
Oh! Back down to 174, closer to where I like to be. |
Sunday Jun 8 |
| Running long (Trails) 47:00 [3] | |
| |
| Took the long run to the trail today. Went to West Tyson and ran Chubb Trail from Chubb Trailhead to Meramec River and back. Trail was muddy, and past the rr track it was closed due to detritus from the flood. Slipped 3 times, but no falls. Run was actually a mix of run and walk to keep heart rate at 136 bpm. Hard to keep it below 136, but managed to keep it at least below 145.
Good to get out to the woods again. (Road running and even Forest Park are getting a little dull--as Thoreau said, familiarity breeds contempt.) Had a fantastic moment--for the first time in a while, I wasn't thinking about how my training was fitting into a goal and taking me somewhere. This was it. I was here, and I didn't want to be anywhere else, not in my body or in my mind. For a moment everything quieted, and there was just me in the woods. It was beautiful. |
| Walk warm up/down 5:00 [2] | |
| |
| |
| Passive Stretching warm up/down 5:00 [1] | |
| |
| |
| Running long 43:00 [4] | |
| |
| |
| Note | |
| rhr:57 slept:8.5 weight:178lbs |
| Weight a little higher than I like it be by a few pounds, and resting heart rate a little higher than usual (measured upon waking up).
|
| Yard Work 30:00 [1] | |
| |
| Planting day lilies in our planter box. Cleaning out mud and old, slimy leaves from base of planter box. |
| Armchair Orienteering 15:00 [0] | |
| |
| With last year's Babler orange map, eyeballing routes for distance, then checking for accuracy and (with last Saturday's numbers) calculating paces for walking and running that distance. |
Saturday Jun 7 |
| Map hike 15:00 [3] | |
| |
| |
| Map hike 45:00 [2] | |
| |
| Orienteering practice at Laumeier in the early morning. Measured off distances on the map and counted paces for walking and running. |
| |
| C • machine 2 |
Friday Jun 6 |
| XT--Biking 47:00 [3] | |
| |
| 15 minute commute to work, and 32 minute commute back. |
| Armchair Orienteering 15:00 [0] | |
| |
| Catching features, running short legs with attention to simplifying map, studying large along route (up hill, down hill, contour along nose, find control), and recalling route while running leg without having to look at map. |
Thursday Jun 5 |
| Walk 16:00 [1] | |
| |
| 8 minutes warm up (about 4 minutes walk, 4 minutes stretching) and 8 minutes cool down (all walk) |
| Running 10:00 [3] | |
| |
| 10 minute jog at about 136 bpm |
| Running intervals 15:00 [4] | |
| |
| 10 minutes of 1 minute acceleration, 1 minute recovery, then 10 minute regular job.
The 5 minutes of recovery and last 10 minutes of running were level 4.
Summer's here. Hot and humid this afternoon. |
| Running intervals 5:00 [5] | |
| |
| |
| Yard Work 50:00 [2] | |
| |
| Mowing lawn, bagging leaves, hauling bags of yard waste and bundles to the curb. Take that nature! |
| Note | |
| |
| Foot's feeling better. Did a good soak and a massage and laid off it yesterday. Today it's feeling fine.
Here's the plan. As I've mentioned elsewhere, I want to use this summer to work on some orienteering techniques. I'm starting this month with gauging distance and keeping track of pacing. I want to start getting out to some parks once a week to work on this.
At the same time I'm increasing my fitness. I did that crazy stair climb and the 10K. Now I'm aiming for a half marathon for this September. June will be for increasing distance up to 120 minutes for long run. (I figure if I can run 2 hours I can run a half marathon.)
Then July will be for strength, with some hill work and exercises focused on lower body strength.
Then August will be for a little speed work.
This will put me in shape for the half marathon, and for what's for me the start of "orienteering season" (when I start feeling competitive for orienteering again): October. |
Wednesday Jun 4 |
| XT--Swimming 20:00 [3] | |
| |
| |
| XT--Biking (stationary) 15:00 [3] | |
| |
| |
| Weightlifting 15:00 [4] | |
| |
| |
| Note | |
| (injured) |
| right foot bruised on pinky-side ball, probably from not warming up enough and running much more on pavement then I'm used to. Giving it some rest from running for a few days and soaking it later today. |
Tuesday Jun 3 |
| Active stretching 15:00 [2] | |
| |
| |
| Core Training 15:00 [3] | |
| |
| |
| Running 5:00 [2] | |
| |
| |
| Running 5:00 [3] | |
| |
| |
| Running 15:00 [4] | |
| |
| |
| Running 5:00 [5] | |
| |
| Easy to moderate run for first 10 minutes, then 5 1-minute accelerations alternated with 5-1minute recoveries, then 10 more minutes |
| Walk warm up/down 10:00 [1] | |
| |
| |
Monday Jun 2 |
| Strength Training 20:00 [4] | |
| |
| |
| XT--Swimming 10:00 [3] | |
| |
| |
| XT--Biking 30:00 [3] | |
| |
| Finally tried commuting to work on my bike. 15 minutes to campus, 15 home. Went well enough for the commute, but now that I'm here at work, I'm sweaty and feeling gross. Need to figure out how to do this while showing up to work clean and cool. |
| Passive Stretching 15:00 [1] | |
| |
| |
Sunday Jun 1 |
| Note | |
| (rest day) |
| |