Saturday Mar 8 |
 | Weightlifting (snowshoveling) 30:00 [2] | |
| rhr:47 slept:7.5 weight:176lbs |
| Only a path to the road. Depth: 8in - 20in.
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| Nordic Track (reading) 30:00 [1] | |
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| Running (deepsnowfartlek) 1:18:00 [3] ** | |
| ahr:135 max:168 shoes: White NB 205 pair 2 |
| A good solid run at H&D. On windswept GC, depths ranged from 0-1m. On the way out ran into daedalus in the woods looking for his snowboard. On the way back, he let me try it out. Despite a good slope and holding my weight all the way back, I couldn't get it to move very fast.
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| Orienteering (armchair) 1:00:00 [0] | |
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| In depth analysis of RouteGadget for the green course day 1 western states. Comparing my course with Samantha, I see that I am not running as slow (relative to her) as I was at King WIliam, but she is taking better routes. Still, overall, she is running 15% faster and about 25% faster up hills. We are about equal downhill. Conciitioning is still a big factor as I get progressively slower during the race. But making better decisions on route choice is top priority.
Also, I tend to shy away from up-contour at the beginning of legs (greedy algorithm)...when sometimes il faut rehauter for mieux sauter.
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| C • King William? 2 |
Friday Mar 7 |
| Nordic Track (reading) 30:00 [1] | |
| rhr:51 slept:8.5 weight:175lbs |
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| Weightlifting (snowshoveling) 15:00 [2] | |
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| About 3in, but wet...and still coming down. |
| Nordic Track (reading) 30:00 [1] | |
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| Weightlifting (snowshoveling) 15:00 [2] | |
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| Another 3in. |
| Jogging warm up/down 30:00 [1] * 3.0 mi (10:00 / mi) | |
| shoes: Black/Red Free Xtrain |
| To fitness center and back |
| Weightlifting (light) 30:00 [2] | |
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| I was feeling a little floppy on the sprints yesterday, so it was time for some core work.
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Thursday Mar 6 |
| Jogging 30 [1] 2.0 mi (14 / mi) | |
| rhr:50 slept:7.0 weight:173lbs shoes: Free Trail pair 2 |
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| Running 20:00 [4] | |
| shoes: White Waffle Racers |
| At the indoor track. Some drills and then 4 x max 50m.
On paper this looks light, but I am starting to get sore already. |
| Orienteering (armchair) 30:00 [0] | |
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| RouteGadget for the green course day 1 western states. |
Wednesday Mar 5 |
| Running (treadmill) 30:00 [3] 3.5 mi (8:34 / mi) +58m 5:04 / km | |
| ahr:156 max:173 slept:7.5 shoes: White NB 205 pair 3 |
| Started off at 5mph then increased it to 7.5mph and left it there most of the time. |
| Swimming 30:00 [1] | |
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Tuesday Mar 4 |
| Weightlifting (expolosive) 20:00 [3] | |
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| Cleaning off the bar; jumping up on high stool with barbell. |
| Swimming 15:00 [1] | |
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| Jogging warm up/down 20:00 [1] | |
| shoes: White Waffle Racers |
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| Running 15:00 [3] | |
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| At the indoor track. Drills and sprints. |
Monday Mar 3 |
| Orienteering (drafting) 1:00:00 [0] | |
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| Jogging 30:00 [1] | |
| shoes: Black/Red Free Xtrain |
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Sunday Mar 2 |
| Orienteering (armchairO) 30:00 [0] | |
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