Saturday May 31 |
 | Running 18:00 [3] | |
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| Strength Training (weightlifting) 15:00 [4] | |
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| XT--Swimming 30:00 [3] | |
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| Yard Work 1:30:00 [1] | |
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| Armchair Orienteering 30:00 [0] | |
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Friday May 30 |
| Walk warm up/down 10:00 [1] | |
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| Running (Easy) 15:00 [3] | |
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| Running (Easy) 17:00 [2] | |
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| Passive Stretching 10:00 [1] | |
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Thursday May 29 |
| Core Training 7:00 [4] | |
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| Strength Training 20:00 [4] | |
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Wednesday May 28 |
| Running (Recovery) 30:00 [3] | |
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| Early morning run to work out the junk in the system from this weekend's run. |
| Running 3:00 [4] | |
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| Walk warm up/down 17:00 [1] | |
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| 10 minute warm up, 7 minute cool down |
Tuesday May 27 |
| Active stretching 30:00 [1] | |
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| XT--Biking warm up/down (Stationary bike) 10:49 [2] | |
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| 5 minute warm up
5 minute cool down
49 seconds in zone 2 from my work out |
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| C • how's the bike commuting go... 12 |
| XT--Biking (Stationary bike) 19:11 [3] | |
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| Supposed to be an easy ride, but pushed it a little hard, so shortened the time. |
| Core Training 10:00 [4] | |
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| Strength Training 5:00 [4] | |
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| Armchair Orienteering 8:00 [0] | |
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| 8 minutes of map reading on the bike, for distance, direction, and details. ("3D Reading").
I'm planning to isolate some of my orienteering skills over the next few months before bringing them all back together for fall orienteering. Right now my distance judgement, both on map and on foot, are abyssmal. I'll devote some armchair orienteering time to learning to judge distance on a map, and get out into the parks and woods to improve pacing and distance-judgement on foot while reading a map.
I've been meaning to work on this, but am crediting Bill L. with inspiring me to put pacing in my orienteering utility-belt. When comparing the routes we took at Beaumont to the final control, I asked him how he knew when to leave the trail and head to the control, and he said he pace counted. Right then I realized, I want that.
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Monday May 26 |
| Note | |
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| UCity 10K
Hey, that's me! http://www.fotojack.com/photo/?race=1076&val=364&s... Yes, it was raining.
95th overall; 24th in age group; 48:45 overall time; 7:52 pace; 37 age
VDOT 41
Pulled out former times in U City 10k:
2005: 136 overall; 37 in age group; 49:13 overall time; 7:56 pace; 34 age
2002: 216 overall; 48 in age group; 49:07 overall time; 7:55 pace; 31 age
2001: 193 overall; 48 in age group; 50:05 overall time; 8:05 pace; 30 age
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| Running race 48:45 [5] | |
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| U City 10K
Started out in the rain, but it cleared up within the first mile, and it was cool and overcast for the whole race--pretty good conditions.
I was shooting to beat 50 minutes doing negative splits, which I did and was happy about. Still my legs never felt "good." I suspect I needed to start my first splits slower to reserve more energy for a faster, better run in the later splits. Also I didn't care for gulping water every couple miles. I ended up feeling crampy and burpy from the water stations. Next time I'll bring my own water and sip it as a I need it.
SPLITS
1 8:15
2 8:00
3 8:00
4 8:00
5 7:53
6 7:13
.2 1:24
Total 48:45 |
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| C • Good job! 2 |
| Running warm up/down 5:00 [1] | |
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| 5 minute jog to warm up |
| Passive Stretching warm up/down 10:00 [1] | |
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| 5 minutes to warmup, 5 minutes to cool down |
| Yard Work 3:00:00 [1] | |
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| Lots of yard work. Cutting up boughs and branches with the chain saw and binding them up in bundles for the yard waste people to take away next Friday. |
Sunday May 25 |
| Core Training 10:00 [4] | |
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| Strength Training 20:00 [4] | |
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Saturday May 24 |
| Yard Work 1:00:00 [1] | |
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| Hour of mowing the lawn and pulling weeds. |
Friday May 23 |
| Passive Stretching 10:00 [1] | |
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| Weightlifting 20:00 [4] | |
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| Core Training 10:00 [4] | |
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| XT--Biking (Stationary bike) 25:00 [3] | |
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Thursday May 22 |
| Passive Stretching 20:00 [1] | |
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| Been feeling very stiff and logy since last week. Not sure if it's been allergies, laying off exercise, and/or eating a lot of fatty food and drinking a lot of beer this past weekend, but I have an awful feeling of tiredness and weakness. I feel like training I've done has gone down the drain. I don't have the same energy or enthusiasm for working out. I'm still running the UCity 10K this weekend and will re-evaluate what my next goal will be afterward, hoping that a new goal will renew my spirits and kick start my work out routine. I also suspect that I'll find I haven't lost much training after all. |
| Running 30:00 [4] | |
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| Walk warm up/down 13:00 [1] | |
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Wednesday May 21 |
| Core Training 9:00 [4] | |
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| Weightlifting 21:00 [4] | |
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| Walk 20:00 [1] | |
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Tuesday May 20 |
| Walk 20:00 [1] | |
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| Walk into work, walk back. |
| XT--Biking (Stationary bike) 30:00 [2] | |
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| Core Training 10:00 [4] | |
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Monday May 19 |
| Note | |
| (rest day) |
| Very tired today. Up at 3 a.m. central time to catch a plane back home from Boston. Napped a little on plane, but not much. Into work. Headache and fuzzy head for most of the day. |
Sunday May 18 |
| Passive Stretching 40:00 [1] | |
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| Strength Training 10:00 [4] | |
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| Core Training 10:00 [4] | |
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| Walk 2:00:00 [1] | |
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| Out and about in Boston. |
Saturday May 17 |
| Note | |
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| Hiking Mt. Greylock with Paul |
| Hiking 2:00:00 [4]** 3.0 mi (39:59 / mi) +764m 13:53 / km | |
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| Hiked Mt. Greylock with Paul, Mass. high point. Started at Gould Rd. Parking Lot, up Bellows Pipe to Thunderbolt (brutal uphill climb) to AT. Thunderbolt made all the more brutal by staying out till midnight bar hopping in Cambridge! Greylock a beautiful site, a monadnock with a view stretching to the Adirondacks in NY and White Mountains in NH, though they were lost in the haze of horizon. Fantastic weather: clear skies, 60 degrees. |
| Hiking 1:30:00 [2]** 4.5 mi (20:00 / mi) +764m 8:08 / km | |
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| On the way down, took Gould trail back to Gould Rd, with a detour to look at a water falls. |
Friday May 16 |
| Note | |
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| Travel and play day in Boston. Feeling better, but taking it easy. |
Thursday May 15 |
| Note | |
| (sick) |
| Allergies |
Wednesday May 14 |
| Note | |
| (sick) |
| Allergies |
Tuesday May 13 |
| Note | |
| (sick) |
| Allergies |
Monday May 12 |
| Passive Stretching 20:00 [1] | |
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| Tai Chi 25:00 [1] | |
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| Armchair Orienteering 7:00 [0] | |
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| Note | |
| (rest day) |
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Sunday May 11 |
| XT--Biking (Stationary bike) 4:00 [1] | |
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| Core Training 10:00 [4] | |
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| Passive Stretching 5:00 [1] | |
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| XT--Biking 26:00 [2] | |
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Saturday May 10 |
| Walk 20:00 [1] | |
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| 5 minute warm up
15 minute cool down |
| Running long 1:00:00 [3] | |
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| Armchair Orienteering 10:00 [0] | |
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| Yard Work 1:30:00 [1] | |
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Friday May 9 |
| Passive Stretching 15:00 [1] | |
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| Strength Training 10:00 [4] | |
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| Core Training 5:00 [3] | |
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Thursday May 8 |
| Armchair Orienteering 10:00 [0] | |
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| Map reading of Babler with practice 3-d visualizing and route memorization. |
| Passive Stretching 15:00 [1] | |
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| Morning stretching |
| Walk 20:00 [1] | |
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| 10 minute walk and stretch to warm up, 10 minute walk to cool down |
| Running 15:00 [4] | |
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| I started off the run feeling tired and anticipating I'd say something like, "Feeling tired and burned out, maybe from the last few weeks of interval work and other stress," but within a few minutes I got into a groove and for the first 15 minutes I had a great tempo run.
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| Running 15:00 [3] | |
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| 15 minutes at a slower pace, but still good |
Tuesday May 6 |
| Power Yoga 20:00 [2] | |
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| Core Training 15:00 [3] | |
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| 5 minutes of ab workout in the morning, 10 in the evening |
| Strength Training 20:00 [4] | |
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| Push ups of all sorts till the cows come home.
They're home. |
| XT--cardio (Stationary bike) 30:00 [2] | |
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| 30 minutes on the bike. Read orienteering exercise book for 20 minutes, then read another book for another 8 minutes. |
| Armchair Orienteering 20:00 [0] | |
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Monday May 5 |
| Active stretching 22:00 [1] | |
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| Core Training 8:00 [3] | |
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| Walk warm up/down 17:00 [1] | |
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| 10 minute warm up
7 minute cool down |
| Running 16:00 [4] | |
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| Legs a little tired today. Decided to peg intervals them at 8 minute pace, my goal for the UCity 10K. With more rest, this pace will be quite doable for the race.
8 x 400 meter intervals at 2 minutes each |
| Running intervals 14:00 [3] | |
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| one minute recovery jogs between intervals, then 7 minute jog before cool down walk |
| Running 5:00 [2] | |
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| after warm up walk, 5 minute warm up jog |
Sunday May 4 |
| Yard Work 1:30:00 [1] | |
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| About an hour and half of yard work, mostly trimming the honeysuckle and tearing out dead limbs. Eventually I'll tear the whole thing out. I have mixed feelings since it's an invasive species, but a terrific climbing tree for the kids. Think I'll leave it up till they're too big to climb on it, then tear it down. |
| Core Training 10:00 [3] | |
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| Passive Stretching 20:00 [1] | |
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Saturday May 3 |
| Walk warm up/down 10:00 [1] | |
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| Passive Stretching 10:00 [1] | |
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| Running long 1:45:00 [3] | |
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Friday May 2 |
| Walk 20:00 [1] | |
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| Walk around campus today. Feeling a little tired this week, but feeling like I'm getting some good rest, while keeping up with a good week of running. |
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| C • Might be the warm weather. ... 4 |
Thursday May 1 |
| Active stretching 24:00 [1] | |
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| Walk 10:00 [1] | |
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| 5 minute warm up walk, 5 minute cool down walk |
| Running 5:00 [2] | |
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| after 5 minute warm up walk, 5 minute warm up jog |
| Running 15:00 [4] | |
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| (after warm up) 10 minute fast run, then 5 minute recovery jog, then 5 minute 5 minute fast run, then 5 minute recovery jog (then cool down walk) |
| Running 10:00 [3] | |
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