Training Archive: vmeyerIn the 7 days ending 2007-02-04:
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| M | T | W | H | F | S | S | ||||||||
Sunday Feb 4 | ||
| Trail Run (Wakefield Park) 2:08:00 [3] 10.0 mi (12:47 / mi) | |
| slept:5.0 weight:185lbs shoes: Ice Bugs - Red Storm | ||
| After warming up with a couple hours of yard work (mulch moving in anticipation of a new fence going in starting tomorrow), I met Kris and Heidi at Wakefield Park in Annadale for a run.
The trail gets heavy use by mountain bikes. It was muddy in parts, at times bordering on unrunnable, but it was also really nice in other parts. I think frozen ruts would have been even more difficult. Did two loops with the temps dropping and the wind picking up a little on the the second one. Times were 1:01 and 1:07. We walked a little here and there, but it was an honest effort, and I was very pleased with how well I did. Thank you to Heidi and Kris for agreeing to the get together. I would have been a slug otherwise. :) | ||
| Note | |
| 02/04: 1:0:1:0
FEB: 2:0:1:0 JAN: 10:6:15:10 YTD: 12:6:16:10 | ||
Saturday Feb 3 | ||
| O Training (Control Picking) 1:40:00 [3] 5.9 km (16:57 / km) | |
| shoes: Poison Ice Bugs | ||
| The Flashy Five (Kris, Peggy, Heidi, Kathleen, and I) met for some orienteering practice. It was a crisp morning, but after my hands warmed up, I was fine.
Today was my turn to do the map, my first time. Though, I got lots of help from a previous course setter and just changed a few things to avoid climbing some slippery slopes. No bags today, but my Garmin (I am Blue, Heidi is Red) shows me that I hit all the control circles - almost - a little short on 2-4 of them, but if the bags had been there.... I did have difficulty navigating to 9, 10, 11 - lots of reentrants. I may go back soon and try those again. I was very careful and read my map a lot. This training stuff may really be working. I am finally applying what PG taught me 18 months ago. So, I am hard headed, er, a slow learner. :) | ||
| C • 5.9K 10 | ||
| Note | |
| 30 pushups - just because I can.
BTW, my Gramin calculated my stop time to be 26 minutes for the training above. I know I don't spend that much time stopped on a regular course, but it would be interesting to see what it actually is. 02/03: 1:0:0:0 FEB: 1:0:0:0 JAN: 10:6:15:10 YTD: 11:6:15:10 | ||
| C • Full push-ups? 24 | ||
Friday Feb 2 | ||
| Note | |
| A good rest day. I did throw in 2 x 15 pushups to keep up with J-J.
02/02: 0:0:0:0 YTD: 10:6:15:10 | ||
| C • And another day of all zeroes!... 2 | ||
Thursday Feb 1 | ||
| Boot Camp 1:00:00 [3] | |
| slept:4.0 shoes: Saucony - Big Blue 1 | ||
| Let me see if I can remember it all...
Warm up jog, stretching, 50 jj Sets: -shoulder presses w/ band, mountain climber -some arm stuff with the band and bench dips -some more arm stuff with the band and arm circles -Burpees, Body Shapers, sit ups -flutter kicks, leg lifts, crunches Transition stuff included running, wall sit, v sits. Could not do all of the Burpees and Body Shapers. I am used to dropping down to a curb, and not all the way to the ground, but there were no curbs in the garage where we were today. | ||
| Core (THE DVD) 40:00 [2] | |
| Stuck to the original plan to do this tonight despite making it to BC this morning. I know, I know - I'm an animal. ;)
I am liking this DVD more each time I do it, though I still don't know about the hip raises. | ||
| C • Hip Raises 11 | ||
| Note | |
| 02/01: 0:0:0:0
YTD: 10:6:15:10 | ||
| C • All zeroes 2 | ||
Wednesday Jan 31 | ||
| Boot Camp (Inside) 1:00:00 [2] | |
| slept:7.0 shoes: Saucony - Big Blue 2 | ||
| Good class - my favorite today was an exercise where we ran drop sprints of varying distance and did 10 pushups in between each segment - so, run 50 feet, 10 pushups, run 70 feet, 10 pu, run 90 feet, 10 pu - 50 pu in all.
Lots of squats, lunges, jj, running around like gerbils in a wheel. 120 crunches at the end. | ||
| C • You like that? 3 | ||
| Note | |
| 01/31: 1:0:1:0
YTD: 10:6:15:10 | ||
Tuesday Jan 30 | ||
| Running (Work/Ft Ward/Home) 1:08:24 [3] 7.0 mi (9:45 / mi) | |
| slept:6.0 weight:186lbs shoes: Saucony - Big Blue 2 | ||
| The original plan for the afternoon was to run to the car dealer and pick up the car after an oil change via FT Ward Park. But, the car needs ~$2000 worth of repairs, and it won't be ready until tomorrow.
The new plan was to go home and eat junk food and fret about putting this much money into the car. I am planning on getting a new vehicle - something better to do the race timing out of, but I will probably have to order it to get what I want. So, no spontaneous car purchases today like 2 of my last 4 cars. Anyway, back to the run...I ate a granola bar and banana at work, then got my act together and went for that run. Ran 2.1 (2032) miles to Fort Ward (thought it was closer), 5 laps around the .6 mile loop (543 554 556 550 601), and then 1.9 mostly downhill miles home (1825). Temps 41 F, with "feels like" at 35 F - windy. Breathing poor the first 20 minutes, but my lungs stopped protesting so much when I reached the park and got away from some of the car fumes. Enjoyed the run. Had one cookie when I got home. | ||
| Walking warm up/down 6:30 [1] 0.4 mi (16:15 / mi) | |
| shoes: Saucony - Big Blue 2 | ||
| Walked up the hill and to home.
01/30: 0:0:0:0 YTD: 9:6:14:10 | ||
Monday Jan 29 | ||
| Core (THE DVD) 40:00 [2] | |
| slept:6.0 weight:185lbs | ||
| A little easier the second time around, though the muscles are sore from Thursday.. I think I'll try to do it two days a week - Mondays and Thursdays.
01/29: 0:0:0:0 YTD: 9:6:14:10 | ||
| C • Raising the Bar - Aaauuugghh! 5 | ||
| Note | |
| I put on RouteGadget the map and control circles from my Saturday training (putting the electronic controls out in the woods for the meet the next day).
If you want to play along, please draw the order which you would have visited all of the controls in. Choose the course/class, type in your name, type in your finish time (at some point), and draw your route from the start triangle, visiting all controls, and returning to the start. Save your route. | ||
| C • route 3 | ||