Training Archive: vmeyerIn the 7 days ending 2008-06-29:
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| M | T | W | H | F | S | S | |||||||||
Sunday Jun 29 | ||
| Note | |
| After a second night of little sleep, and all the time spent out in the heat yesterday, I was too wiped out this morning to do another O training with Sandy. So, Sandy headed home via FH to hang the final ribbons, and I got everything put away from yesterday and started on the results which I finished around 9 PM. | ||
Saturday Jun 28 | ||
| Biking 45:00 [2]9.0 mi (4:59 / mi) | |
| shoes: Bike shoes | ||
| Long, hot day of race timing - a 12 hour event, but with Sandy's assistance, it was not as stressful as it could have been. We were each able to get out for a ride, so I did a loop on the roads of the Quantico Marine Corps base. The hill back was a bear, especially since my front brake was rubbing.
Though I didn't use them, there is "H2O on the Go" at strategic intersections. They are a red and yellow (MC colors) painted box with a 5 gallon water container (I am thinking the water is quite warm), cups, and a small trash receptacle. | ||
Friday Jun 27 | ||
| O Training (PWNF) 1:40:00 [3]*** 6.0 mi (16:39 / mi) | |
| shoes: Icebugs Sky Blue | ||
| Sandy is in town to help me time a 12 hour mountain bike race tomorrow, so I hung streamers last weekend on for Keg's 4.8 km "Brown" course from the February meet so we could do some training. I had revised two locations because I couldn't find the control location because of increased green and/or dead fall. (Will leave streamers up for two more weeks.)
After a late start to the day due to Philadelphia and Washington traffic, we got to the park. We parked at a location between the 3 & 4 controls so that we could get water at Turkey Run partway through. I decided to do the course in the opposite direction so I wouldn't be doing the same thing I did on Sunday, and that worked well. My streamers were almost spot on, though my navigation was not the best at times, but I also had some good legs. The snake streamer was on the ground. Sandy did not see the snake (her first control), but I did (my last control). It was good to get out - well, except for the traffic, the heat, the humidity, and the multiple bee stings which Sandy suffered on the way out of a control. After more painfully slow traffic, we arrived home to freshly delivered Pasta Pizza from George's Positive Pizza Palace (or whatever it is called) courtesy of Roger. Thanks to both Sandy and Roger for a good end to my day off. | ||
| C • curious... 4 | ||
Thursday Jun 26 | ||
| Biking (Commute in) 14:00 [1]2.5 mi (5:36 / mi) | |
| shoes: Bike shoes | ||
| 4 out of 4 this week. Warmer/stickier this morning. | ||
| Biking (Central Office) 9:00 [1]1.5 mi (6:00 / mi) | |
| shoes: Bike shoes | ||
| Biking (Commute home) 18:40 [1]3.5 mi (5:20 / mi) | |
| shoes: Bike shoes | ||
| Via REI for a rear trunk rack - the knapsack was getting way too hot.
Negotiating RT 7 was not easy. REI put the rack on for me while I waited. Very appreciative of the excellent service. | ||
| C • Lose the backpack 5 | ||
| Walking (Treadmill) 27:00 [1]1.8 mi (14:59 / mi) | |
| shoes: Orange Crush (adidas) | ||
| Mile to start in 16:00 and the .8 to end in 11:00. | ||
| Running (Treadmill) 33:00 [2]3.0 mi (10:59 / mi) | |
| shoes: Orange Crush (adidas) | ||
| Starting at 4.5 mph and increasing .1 mph each minute up to and including 6.0.
Then back down from 6.0 to 5.2 but doing two minutes at each .1. | ||
Wednesday Jun 25 | ||
| Biking (Commute in) 13:30 [1]2.33 mi (5:47 / mi) | |
| shoes: Bike shoes | ||
| A little tired this morning. Also had to slow down at a couple of the lights to wait for them to change. | ||
| Biking (Central Office) 8:10 [1]1.5 mi (5:26 / mi) | |
| shoes: Bike shoes | ||
| Note | |
| Pet peeve 1 - calling a cell phone and being asked to "enjoy" the ring tone while the call is connected. Same applies to getting a home answering machine which has music playing, or often the person singing.
Pet peeve 2 - a person calls my office to ask for information and there is a TV or radio and/or child blaring in the background. | ||
| Biking (Commute home) 22:30 [1]4.35 mi (5:10 / mi) | |
| shoes: Bike shoes | ||
| Home and a little more. It didn't feel like 90 F except where the backpack was... | ||
Tuesday Jun 24 | ||
| Biking (Commute in) 12:45 [1]2.33 mi (5:28 / mi) | |
| shoes: Bike shoes | ||
| Five lights on the way to work - in order, they are the one which is only triggered by a car or pushing the walk button at the high school & GM, one major crossing at Rt 7/George Mason, two minor ones by the Skyline apartments/office buildings, and a medium on at GM/Seminary. Inbound direction is easy as long as I pay attention to the cars turning right into the office buildings. I only had to wait at Rt 7 today. Beautiful morning. | ||
| Biking (Central Office) 8:00 [1]1.5 mi (5:20 / mi) | |
| shoes: Bike shoes | ||
| Biking (Commute home) 20:00 [1]4.0 mi (4:59 / mi) | |
| shoes: Bike shoes | ||
| Have found a rear view mirror I like, so the trip home is a little easier at the one place where the right lane is a turn only lane, and I need to get over.
Did the longer way around again, and though it wasn't pretty, I made it up the hill again. I can't say that today was easier, but I was pleased. Not using my inhaler for biking this week, and it seems to be OK, with my breathing actually feeling easier except for the uphill, and then I suck air big time. Carried home a package in my backpack today. Maybe that is my next purchase - a granny basket. ;) | ||
| Running/Walking (Bike trail) 58:45 [2]4.5 mi (13:03 / mi) | |
| shoes: New Balance 1223 | ||
| Ran 1 mile (1015), walked ~.5 (630), ran .5 (504), walked .5 (708), ran 1.5 (454 454 440), and walked ~1 mile including the steep uphill behind the house (1529). Ran 2.5 miles and walked 2 miles.
Felt a little sluggish, but it wasn't as bad as a week ago. Left knee needing 4 Advil about 60 minutes beforehand. | ||
Monday Jun 23 | ||
| Biking (Commute, etc.) 41:00 [1]7.7 mi (5:20 / mi) | |
| shoes: Bike shoes | ||
| I am entering all the trips at one time...
To work: 13 minutes 2.3 miles To central office: 8 minutes 1.5 miles To home: 20 minutes 3.9 miles [Edit: took a longer way home, and even "pedaled" ALL the way up the hill at the end!! And, all the lights were green (well, mostly green) on the way home. Only had 1 minute of stoppage time.)] I had to wait about 5 minutes for lights today, more if I had waited any longer at the one by the high school. Even pressing the "walk" button wasn't getting it to change. A refinement to the trip to work. I remembered that there is a open gate by the playground from the neighborhood, so I found that street and avoided the short, buy very steep hill behind the school. I left my work keys at home, but I wussed out and took Roger's car back home to get them. | ||