Training Archive: MDeVollIn the 7 days ending 2008-02-24:
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| M | T | W | H | F | S | S | |||||||||||||||||||||
Sunday Feb 24 | ||
| Running tempo (Treadmill) 30:00 [4] | |
| 30 minutes on the treadmill. Would have liked to have run outside, but the trails are still pretty sloppy.
15 minutes at 8 minute pace 5 minutes at 8:30 minute pace 5 minutes at 8:20 minute pace 5 minutes at 7:45 minute pace | ||
| Weightlifting 15:00 [4] | |
Saturday Feb 23 | ||
| Running 30:00 [4] | |
| I was someone else's idiot today.
Earlier today, I was driving around and saw a couple of runners jogging through the ice and snow on the side of the road, and all I thought was, "Idiot. You're going to slip and pull something." So this evening I decide to go running. I made it from my house at the corner of Old Bonhomme and Gannon to Lewis Park. The roads were clear on the way there, but on the way back I headed up Cambridge, where I ran into the same crap I saw the joggers running through. Slipped a couple of times, but didn't fall or pull anything. But still I'm sure I was someone else's idiot. | ||
Friday Feb 22 | ||
| Running hills 10:00 [3] | |
| 20 minutes of stair climbing.
First ascent, a walk up 18 flights, walk down to warm up. Second ascent, jog up 18 flights, jog down. Third ascent, sprint up 7 flights, walk 11 flights up, walk down. Fourth ascent, sprint up 8 flights, walk 10 flights up, walk down. Last stair climb training before Master the Met a week from tomorrow. I think I'm ready! | ||
| C • training 5 | ||
| Running 5:00 [4] | |
| Running 5:00 [5] | |
| XT--Swimming 20:00 [3] | |
| A great swim. I don't do well swimming for more than 10 or 15 minutes. For whatever reason I felt the best I ever have in the pool ... ever. Alternated breast stroke and free style for 20 minutes. Usually I can do only breast stroke, free style wearing me out in only a length. This time I could alternate back and forth feeling fluid and good. I'd like to keep it up and get better at it. | ||
Thursday Feb 21 | ||
| Core Training 7:30 [1] | |
| Movement Prep | ||
| Core Training 12:30 [3] | |
| upper body and abs | ||
| XT--Biking (Stationary Bike) 14:00 [3] | |
| 30 minutes of stationary bike, with 14 minutes at level 3 | ||
| XT--Biking (Stationary Bike) 16:00 [2] | |
Wednesday Feb 20 | ||
| Active stretching 40:00 [2] | |
| 40 minutes of Power Yoga in the morning. | ||
| C • "Splinters" in right fingers 4 | ||
| Walk warm up/down 20:00 [1] | |
| Cold again today. 21 degrees, 12 wind chill.
10 minute walk to warm up. Can't say I ever actually felt warm, though. 10 minute to cool down. | ||
| Running tempo 20:00 [4] | |
| 35 minute run in Forest Park, with middle fifteen minutes spent orienteering on a sprint-O map Eric posted for us. Even though I knew exactly where I was and the map is simple enough, I found the map run a good exercise, as it kept me on task for knowing exactly where I was and keeping the map oriented toward North at all times. I also practiced looking frequently at the map with each glance taking in more of what was around me. At one point, to give myself a challenge, I flipped the map over, turned it this way and that a few times, and relocated without slowing down. | ||
| Orienteering 15:00 [4] | |
Tuesday Feb 19 | ||
| Tai Chi 15:00 [1] | |
| Upper body a little tight in the shoulders but not sore. I thought I worked it out harder yesterday. Anyway, hit snooze a couple times and had to shorten my morning workout to 15 minutes. Some good silk reeling to stretch out the upper body and shoulders. | ||
| Core Training 20:00 [3] | |
| Forgot to bring my running shoes to run after work and before picking up the kids! Ack! Busy evening left no time to run, so I got in a 20 minute core workout for legs and abs, and 10 minutes of stretching. | ||
| Active stretching (stretching) 10:00 [1] | |
| Armchair Orienteering 15:00 [0] | |
| Some time reviewing routes from Babler green, year ago. Would like to run it again, maybe this weekend. | ||
Monday Feb 18 | ||
| Active stretching 30:00 [1] | |
| Yoga in the morning, keeping to the stretching sections of my DVD.
Good news! With regular icing, ibuprofen, and massage, my swollen knee is getting back to normal. Now I can start icing my elbow! | ||
| C • 1 | ||
| Core Training 10:00 [4] | |
| Following yoga, 10 minutes of intense ab and lower back work. | ||
| Weightlifting 30:00 [4] | |
| A good weightlifting session at Clayton Center. | ||
| XT--Biking (Bike) 30:00 [3] | |
| 30 minutes on the stationary bike. | ||
| Walk warm up/down 5:00 [1] | |
| Armchair Orienteering 15:00 [0] | |
| 15 minutes practice map reading of Rockwoods Range, practicing visualizing and recalling routes. Also practice following route with map in hand, turning my bodyto face direction I'd be heading while turning map to keep it oriented to North. | ||