Training Archive: JanetTIn the 7 days ending 2008-01-05:
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| S | M | T | W | H | F | S | ||||||||
Saturday Jan 5 | ||
| Note | |
| Still feeling the ab workout from yesterday (even though I didn't feel the effort yesterday), so decided to wait until tomorrow (when it's supposed to be even warmer -- it hit the mid-30's today) to go for a run or whatever. Probably a long run.
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Friday Jan 4 | ||
| Exerc. Class 1:00:00 [2] | |
| shoes: Saucony Shadow 6000 8.5 # 3 | ||
| Step aerobics at the Y, followed by abdominals on the ex. ball (1st time I tried it this way -- a bit tricky, but I'm not sure I was doing it right because my abs don't hurt even though I've skipped them the past couple of weeks...).
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| Strength 12:00 [1] | |
| shoes: Saucony Shadow 6000 8.5 # 3 | ||
| Fitlinxx machines at the Y. I didn't do pull-downs because there was a large man on that machine and it didn't look like he was going anywhere anytime soon and I didn't want to hang around and wait 'til he left.
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Thursday Jan 3 | ||
| Note | |
| I forgot to log the strength session at the Y yesterday (the Fitlinxx series of machines, plus 10 x 56.25 lbs on the pull-down machine).
Year end summary (brief): My ranking points have improved slightly over the past three years (54.1 in '05, 58.1 in '06, and 58.23 in '07), but Lex B's have improved more dramatically and she's my closest competitor on Green (she went from 47 to 54 to 56.8 over the same three years). I can choose to run Brown as my A class, though, since my O age is now 55 (and Lex's is 51). :-) I'll probably run both classes, running Green as long as I can, at least at non-championship events. More running training this past year accounted for some of the improvement in points, though more errors (see below) made the improvement small. Needs work: I need to work on relocating faster! This has been my weakness for the past several years! When I make a big booboo (though these are shorter lived than they used to be) it's because I didn't relocate fast enough. I should do more training runs in the woods, too (not just trails), to improve my ankle strength, which slows me down in severely uneven terrain. | ||
Wednesday Jan 2 | ||
| Fitness equipment warm up/down 6:04 [2] | |
| shoes: Saucony Shadow 6000 8.5 # 3 | ||
| On the elliptical at the Y; warming up for running intervals on the indoor track. I was a bit late to go to the exercise class that started 15 minutes earlier so I decided to just use the gym and track. I haven't done intervals the past couple of weeks because of the holidays and generally messed-up schedule.
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| Running (track) 13:35 | |
| shoes: Saucony Shadow 6000 8.5 # 3 | ||
| Intervals on indoor track at Y, 5 x 230m with 230m recovery:
1:19 / 1:39 1:21 / 1:42 1:22 / 1:45 1:23 / 1:43 1:23 ... walked to cool down | ||
| Walking warm up/down 3:09 [1] 0.2 mi (15:44 / mi) | |
| Cool down walk on track.
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| Walking 20:04 [2] 1.3 mi (15:26 / mi) | |
| shoes: Saucony Shadow 6000 8.5 # 3 | ||
| On the treadmill. For the first mile I had it set on 4.2 mph which gave me a 14:39 first mile split; then I slowed it down to about 3.2 mph for the rest.
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Tuesday Jan 1 | ||
| Hiking 44:30 [2] 1.65 mi (26:59 / mi) | |
| shoes: Trail NB 706 9D # 1 | ||
| On snowshoes. In the back yard/field, twice around the outer perimeter of the fields.
Noted some footprints/XC ski tracks (not ours) and a mini-snowman (actually, just a head with a face). As I passed by a small trail to the next property, a couple and a small dog exited the woods and admitted to being the ones who had been there yesterday and made the snow-head. :-) I gave them permission to use the land (it's not posted) as long as they didn't use anything motorized... Of course, socially-clumsy me forgot to ask for their names (or give them mine), but I know where they live. I think Glen made it around 3 times in the time (or less than) it took me to go twice (but I was walking and he ran, at least his last two laps). | ||
Monday Dec 31 | ||
| Shoveling (strength) 20:00 [1] | |
| Shoveling snow, or Yowsa! as some call it. We got just about 8" here, and expect tomorrow's storm to bring us another 4-8, on top of non-frozen surfaces. Great snow for snowmen and snowball fights, if you're into that sort of thing. :-)
Back tightened up on both sides, above the waist. Gotta do more stretches (and I've been slacking off the ab work with no classes near the holidays, too). | ||
Sunday Dec 30 | ||
| Walking 40:22 [2] 2.73 mi (14:46 / mi) | |
| shoes: Saucony Shadow 6000 8.5 #1 | ||
| Into M.B. and down Shaker Museum Road to just past Howes, and return. Again, temperature near 40 and no wind, but cloudy with a just barely visible sun.
Stopped on the bridge on my way back to investigate the traffic cones along one side (I'd looked at it briefly yesterday). Turns out that some of the old bridge structure (perhaps 100 years old, behind more solid concrete which abuts the stream itself) collapsed and took some of the concrete supporting the guide rail with it -- at least 2 guide rail posts are hanging in the air. Repair work will probably take place after the new year -- it's not like this bridge gets thousands of cars a day. They did replace the entire deck within the last 10 years; I'm sure they inspected the support structure at that time too. | ||