Training Archive: vmeyerIn the 7 days ending 2006-08-16:
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| H | F | S | S | M | T | W | |||||||||
Wednesday Aug 16 | ||
| Orienteering race (Crystal Relay Leg 3) 1:14:07 [4]*** 4.96 km (14:57 / km) | |
| slept:8.0 shoes: Jalas Black FLX | ||
| Ran leg 3 on QOC-B team. Poor route choice to #1 - 3 minutes or so and lost 2.5 minutes to #3. Settled down and actually read the map the rest of the way. Clean after #3 but very slow going. Very physical course.
Developed blisters on a good portion of my right foot. Threw the offending shoes away - should have done that long ago - but I hated getting rid of a new $100 pair of shoes... Otherwise, it was a good day. | ||
Crystal Relay Leg 3 - Splits | ||
Tuesday Aug 15 | ||
| Orienteering race (Sprint) 40:58 [3]*** 2.91 km (14:05 / km) +135m 11:26 / km | |
| spiked:9/12c shoes: Silva K80 | ||
| A good effort with maybe 3 minutes of error. Took it slow, tried to keep my head in the game.
Played 2 rounds of putt putt golf later in the day with Ted and Sandy. | ||
US Team Sprint - Splits | ||
Monday Aug 14 | ||
| Event: US Night Champs | ||
| Running 15:00 [2]1.5 mi (10:00 / mi) | |
| shoes: Saucony Omni Trail | ||
| In Denver at an airport hotel. Awake bright and early 3:30 or so. Gave up about 5 AM...dressed, cereal & yogurt for breakfast, and out the door at 5:50 AM. Ran along a frontage road which parallels the hotel's very busy road. Slight uphill going out. Breathing a little labored but not any worse than usual for me. | ||
| C • Happy Birthday! 9 | ||
| Walking warm up/down 3:15 [1]0.2 mi (16:15 / mi) | |
| shoes: Saucony Omni Trail | ||
| Decided to treat the outing as a pre-race routine (which I never do very well), so, I walked for a few minutes to get my breathing in total control. | ||
| Running 13:31 [3]1.5 mi (9:00 / mi) | |
| shoes: Saucony Omni Trail | ||
| Then pushed the return trip. Breathing felt good, and it was slightly downhill. Breathing was good. Did I mention that my breathing was good?! | ||
| C • wait 2 | ||
| Orienteering race (Night-O Championships) 1:37:00 [3]*** 5.1 km (19:01 / km) | |
| spiked:2/10c shoes: Silva K80 | ||
| Well, I didn't do so good - butchered almost every control, or so it seemed. No, it is fact, I butchered almost every control.
Physically, I felt fine. Mentally, I didn't want to deal, so I went on a hunting expidition, and it wasn't too sucessful. Got a little banged up. 2nd to Eileen, I think, by a few minutes. | ||
Green Night-O - Splits | ||
Sunday Aug 13 | ||
| Note | |
| Worked the bike races this morning, then caught a 5 PM flight to Denver. A little delayed due to no gate, but otherwise went well. Though baggage claim was more people than usual due to all of the checking of the usual carry-on bags...
Did do 39 pushups today at the awards ceremony to beat the rest of the women by 10+. | ||
Saturday Aug 12 | ||
| Biking (C&O Canal/Carderock) 1:24:00 [1]12.0 mi (7:00 / mi) | |
| shoes: Bike shoes | ||
| A ride with Sarah who was trying out her "new to her" bike while her boyfriend Matt ran. Very nice morning - cool and low humidity.
Followed up with several hours of yard work - separating the irises - anyone want like 150 irises?! I put 20 back into the ground...the rest are up for grabs. | ||
Friday Aug 11 | ||
| Running warm up/down 10:00 [1]1.0 mi (10:00 / mi) | |
| slept:7.0 weight:181lbs shoes: Saucony 7 - Banana 2 | ||
| Got to BC before everyone else, and decided to run on the artifical field, instead of the sidewalk, so I could pamper my knees after yesterday's run. Instead of running around, I ran back and forth like I was mowing the lawn. Ida joined me partway through. | ||
| Boot Camp 55:00 [3] | |
| shoes: Saucony 7 - Banana 2 | ||
| It was all about arms today - sets of Mountain Climbers (15, 25, 30, 30), pushups (1 minute, 2 min, 1 min, to failure - I planked for the 3rd & 4th set), and Body Shapers with include 2 pushups for each one (15, 10, 10, 10).
Then lots of band stuff (triceps, shoulder stuff, etc.) with a little running in between. Only seven people here today, so it was a nice intimate session. | ||
| Note | |
| Have spent the day sucking in dust from the stripping of the gym floor outside my office. Hopefully, I will be able to blow if out tomorrow during a bike ride with Sarah. Right now, I have a headache from it. | ||
Thursday Aug 10 | ||
| Running (W&OD Bike Trail) 57:57 [3]6.0 mi (9:39 / mi) | |
| slept:6.0 weight:181lbs shoes: Saucony - Big Blue 1 | ||
| Boot Camp run. Was concerned whether I could do the distance after not running this much in a while. Had hoped to stop at the lights for a break, but we got them all green today, so ran it all. Yeah!! With Ida and Laura. Goal was 10 minute per mile pace going out and picking up the pace coming back. Plan executed perfectly. Felt good throughout, and breathing was in control the entire time as well.
Half mile splits: 508 502 458 501 459 501 448 454 443 439 432 411 | ||