Training Archive: MDeVollIn the 7 days ending 2008-03-23:
| [csv] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||
|
|
|
|
|
|
| ||||||||||||||||||||||
| M | T | W | H | F | S | S | ||||||||||||||||||||||
Sunday Mar 23 | ||
| Bouldering/Climbing (Bouldering) 5:00 [3] | |
| Bouldered with Bob, my five year old. Went to Clayton Center with family (Mom, Dad, Aimee, Bob, Maddie) for Easter afternoon. Worked off some of the bacon and bagels from this morning's brunch. Bob and I were really keen on playing on the rock wall, but I've never belayed, and noone was there to belay me, so we just bouldered for about 5 minutes before Bob got bored and went off to play in the kiddie pool with his mom and sister. I can see us doing it a lot more some time, and I definitely want to start climbing some more. Lots of fun. | ||
| Weightlifting 30:00 [4] | |
| Ended up watching the kids in the pool while Aimee did lap swimming for about 40 minutes. When she came back she took the kids and I went to the weight room.
30 minutes of hard weight lifting. Opened with pull ups to warm up. Then hit my benchpress gateway-goal: next time I'll add some weight and go for three sets of 6 reps (each gateway-goal is three sets of 8 repts before moving up to the next level). 3 * 8 reps at 155 lb., interspersed with 8-10 reps bent-over rows at 60 lb. Shoulder presses, supersets with shoulder flys frontways and sideways, seated rows. Dumbbell curls, preacher curls, more pull ups. | ||
| C • units 4 | ||
| Core Training 5:00 [4] | |
| 5 minutes of abs and lower back. Forgot to do it first, so again felt myself too tired to do much for long. | ||
| Running 12:00 [2] | |
| 12 minute run home from Clayton Center. By the time Aimee finished lap swimming, my folks did their thing, and the kids played in the pool, they were ready to go. So I stayed to do my lifting and ran home. Nice recovery run. Noticing hips a little tight on the side. Will stretch that later.
Sinus infection largely gone, but last few days I've still had sinus pressure in my face and phlegm in my chest that just hasn't quit, even with Sudafed, Mucinex, and antibiotics. Took last antibiotic today. I'll call the doctor tomorrow to see if he wants me on another round, and I'll keep up the other meds. | ||
Saturday Mar 22 | ||
| Walk 18:00 [1] | |
| 5 minute warm up, 13 minute cool down | ||
| Running long 1:30:00 [3] | |
| Long run at FP starting at Forsyth/Skinker, once around and then to the bridge near Steinberg and back. Knees a little tired for the last 10 minutes or so, but feeling good.
Not too sure if I'm targeting the right heart zone. According to one site I used for target zone, I should have kept my heart rate between 110 and 128, but to keep it there, I think I would have slowed to a plod or fast walk. Heart rate kept more between 128 and 148 even as I felt I was keeping it easy. Will look more into what my target zone should be for a long run. ... After a little poking around, found a couple good sites explaining differences in strategy for long run pace. Evidently my pace was good for a long run, so I'll stick with it. | ||
Friday Mar 21 | ||
| Yard Work 20:00 [1] | |
| Horsing around with dad! Folks came into town for Easter. Dad and I went to Clayton Center, ran a few laps around the indoor track and played some HORSE on the b-ball courts. We're big college hoops fans, so it's been fun watching the Big Dance and shooting a ball again for the first time in years. | ||
| Weightlifting 30:00 [4] | |
| 25 minutes of heavy weightlifting, 5 minutes of abs and lower back.
I don't like micromanaging my workouts, so I'll use just my benchpress and curls as benchmarks. Benchpress: 2*7 reps, 1*6 reps at 155 lbs. Then bentover backrows, incline presses, military presses, and pullups. Seated curls: 3*8 reps at 25 lb. dumbbells. Then some more pull ups and tricep pushdowns. 5 minutes of abs. with physioball. Need to do more of these. But I just hate them. Maybe I'll do them at the start of my workout when I'm not so tired. | ||
| Armchair Orienteering 20:00 [0] | |
| Catching Features at East Pembroke, focusing on lessons from my book on finding good attack points and using handrails, stopping when confused and relocating with compass and clear features. Took me on a lot more climbs than I would usually try, to follow spurs and ridglelines as handrails. (Whew! I'm pooped.) But found myself getting lost only once or twice. | ||
Thursday Mar 20 | ||
| XT--Biking 28:00 [3] | |
| Sing it with me!
"Ive got a bike, you can ride it if you like. It's got a basket, a bell, and things to make it look good. I'd give it to you if I could, but I borrowed it!" http://www.youtube.com/watch?v=0vzXtP1aXwI Actually I didn't borrow it. I bought it! Went to REI and used my coupon for 20% off any one item (pays to be a member), and got a Patagonia mountain bike. Got it about two weeks ago, just before I came down with my nasty sinus infection. Today was the first day I got out to ride it. Got out to Forest Park and rode for 45 minutes, with 28 at level 3, about 4 minutes at level 2 (first two minutes and a couple minutes going down hills, or waiting for lights), and 13 minutes at level 4. Cooled down for 10 minutes. I haven't ridden a bike for longer than 10 minutes in years. It was fun, and looking forward to getting on some real trails. | ||
| XT--Biking 13:00 [4] | |
| XT--Biking 12:00 [2] | |
| Armchair Orienteering 15:00 [0] | |
Wednesday Mar 19 | ||
| Core Training 25:00 [3] | |
| 25 minutes of core and strength training this morning. Caught some Gilad and kicked the crap out of my abs. Good Morning! | ||
| Note | |
| slept:8.0 | ||
| Well, I'm not entirely better yet, but my chest is much more clear and head congestion is good enough--come hell or (more likely today) high water, I'll be running again. I think a run will help to clear up the sinuses, too. | ||
| Armchair Orienteering 15:00 [0] | |
| 15 minutes of armchair orienteering over breakfast and casual lingering before the kids get up. I like the exercises in my book on training the eye to see a 2-D map in 3-D. Good stuff. | ||
| C • book 2 | ||
| Walk 17:00 [1] | |
| 8.5 minutes warm up, 7.5 minutes cool down | ||
| Running 20:00 [3] | |
| 30 minutes running, about 2/3 at pace 3 | ||
| Running 10:00 [4] | |
Tuesday Mar 18 | ||
| Active stretching 20:00 [1] | |
| Armchair Orienteering 10:00 [0] | |
| "Armchair Orienteering II" section on "control: friend or foe" | ||
| Note | |
| slept:7.5 (sick) | ||
| Light at the end of the tunnel, but no running today. | ||
| Core Training 30:00 [3] | |
| 20 minutes of abs and lower back, 10 minutes of leg work | ||
Monday Mar 17 | ||
| Armchair Orienteering 10:00 [0] | |
| Looking over Beaumont over breakfast to get the "big picture" of the landscape. Found the area just north of the major EW bisecting road rather confusing at first glance, mostly because the ridge-line is covered in fight (like a re-entrant) and has an outline a lot like typical Missouri re-entrants. Once I realized I was looking at a ridgeline and not a re-entrant, it came into focus. | ||
| Power Yoga 20:00 [2] | |
| Note | |
| slept:7.5 (sick) | ||
| Not out of the woods yet. Lingering chest congestion and left ear still rings a little, though finally popped again yesterday so now I can hear fairly well out of it. Will do moderate strength training today and see how I feel about running tomorrow. | ||
| Walk 33:00 [1] | |
| 33 minute walk around campus today around 2:30-3:00 (lunch break). Had to get out of the office to clear my head and get the blood flowing. | ||
| Weightlifting 30:00 [3] | |
| 15 minutes upper body, with bench press, shoulder press, curls, and lots of pull ups. 15 minutes lower body with squats, calf raises, and all kinds of other leg workouts. | ||