Sunday Mar 30 |
 | Walk warm up/down 20:00 [1] | |
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| C • the meet wasn't THERE!! 5 |
| Running long 1:30:00 [2] | |
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| Deliberately slow 10 minute per mile pace for 90 minutes. Ran around FP, starting at Skinker/Forsyth, and running counterclockwise up Skinker and around. Made it around once, then to Tamm and back. Made for a good last 30 minutes of hill running, up Skinker hill on the way out, then up Government-Wells hill on the way back. Didn't pass a single person, but I got passed an awful lot. Getting passed so often was somewhat therapeutic, forcing me to stick to my pace and fight back my pride. |
| XT--Swimming 10:00 [2] | |
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| Watched the kids for about 1 1/2 hours while Aimee did lap swimming. I got in 10 minutes of swimming right before we left. Made for a good, brief recovery workout. |
Saturday Mar 29 |
| Core Training 30:00 [2] | |
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| 10 minutes active stretching
10 minutes elasticity training
10 minutes abs and lower back |
| XT--Biking (Stationary Bike) 30:00 [2] | |
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| Stuck in the house. To the stationary bike! Making the most of it by doing my armchair orienteering while on the bike. Gives me a chance to practice reading maps while exercising. |
| Passive Stretching warm up/down 10:00 [1] | |
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| Warm down. |
| Armchair Orienteering 20:00 [0] | |
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| On the bike, reading Beaumont Scout Ranch map, picking 5 or 6 controls and reading for attackpoints, routes, handrails, catching features, and likely errors to avoid. |
Friday Mar 28 |
| Passive Stretching 30:00 [1] | |
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| Feeling tight this morning. Stretching for lower back, back, hips, and hamstrings. |
| Armchair Orienteering 10:00 [0] | |
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| Reading routes for distance, direction, and detail. |
| XT--cardio (Stairmaster) 20:00 [3] | |
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| Weightlifting 30:00 [4] | |
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| Core Training 5:00 [4] | |
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| abs and lower back |
| Walk 16:00 [1] | |
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Thursday Mar 27 |
| Core Training 30:00 [3] | |
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| Core in the morning. 10 minutes active stretching, 10 minutes hips and butt, 10 minutes abs and lower back. |
| Armchair Orienteering 10:00 [0] | |
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| Looking through "Armchair Orienteering II" again over breakfast, reading routes with "defensive orienteering" in mind (anticipating hazards and likely errors, and planning for how to avoid them) |
| Running intervals 16:00 [5] | |
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| Doing some speed training now, with thought to do UCity 10K at Memorial Day, but more because I'm tired of poking along. After work ran for 30 minutes with 8 intervals of 1:40. Wanted to do this at the track. My running book suggests that to hit the 10K time I want (45 minutes) I should do 8 x 440 intervals of 1:42. But can you believe it! Those track and field student athletes were working out. Some nerve. Anna ... do something about that please. I thought maybe I'd sneak in and try to blend ... see if they noticed a 30 something dean in the mix. But I decided just to do a hard run with 1:40 interval accelerations with recovery in between for 30 minutes. Evening now and legs tired. Guess I did it right. |
| Running 14:00 [4] | |
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| Walk warm up/down 20:00 [1] | |
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| 10 minute warmup, 10 minute cool down. |
Wednesday Mar 26 |
| Walk 20:00 [1] | |
| (rest day) |
| 20 minute walk around campus at lunch. Little motivation to work out today. Spent evening eating dinner, drinking red wine and playing scrabble with folks and Aimee. |
Tuesday Mar 25 |
| Running tempo 30:00 [4] | |
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Monday Mar 24 |
| Core Training 30:00 [3] | |
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| 30 minutes core exercise in the morning. Active stretching, then hip, shoulder, and ab core workout. |
| Armchair Orienteering 10:00 [0] | |
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| Over breakfast, reading routes for control, attackpoint, route, stopping features, and handrails. |