Training Archive: walkIn the 7 days ending 2008-01-06:
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Sunday Jan 6 | ||
| Other (Erg) 20:00 [1] | |
| weight:150lbs shoes: DS Trainer X | ||
| We're trying to diversify and get out of the house, not yet into "meeting new people" mode yet but maybe once this gets going. So we joined the local Y and had our first attempt at the facilities. First mistake was trying this on a Sunday afternoon. What a zoo! Why aren't all those people home watching a football game or something. Oh - that's right. All the machines have tv set up on them plus big ones on the walls and in the changing rooms. No escape except the pool and sauna.
We were interested in trying the various nautilus machines but the throngs occupied most so we'll go back in quieter times. They are well equipped with lots of nautilus stuff, treadmills of varying complex operations, ellipticals that do something, free weights and swiss balls of all sorts. In amongst all this were 2 ergs, Schwinn rowing machines, that were totally ignored by the masses. I hopped on one while Lyn went off with someone to learn how to use a machine that turned out to be in use. She gave up and went swimming. I played on the erg. Took a bit to figure out. The basic function was clear: pull on the handle, slide back, repeat. But it had a readout that showed the time and distance and several other parameters that kept switching. I could read the numbers, but the parameters were in that small zone that meant I couldn't read them from afar and up close the lcd blanked. Don't suppose they're important. So did 20' with a long warmup to get used to the motion again. Then 3x 60" bursts to up the intensity. Figured that was enough for first go and didn't come close to tipping once. Still not as nice as cruising on the Thames! Not sure what this means, but in 15' I managed to go just over 3000m. Kind of cool - about my 5k pace these days. | ||
| C • exercise 2 | ||
| Water (Lap swimming) 5:00 [1] | |
| After the rowing, decided to tip myself into the pool and join Lyn. Turns out she had had enough and was in the hot tub (but not for long as the teenies were in there trolling).
Did a few laps: 100 yds crawl 50 breast 25 fly And that was a good start. Off to the hot tub and sauna for recovery. | ||
Saturday Jan 5 | ||
| Road run warm up/down 25:00 [1] | |
| weight:149lbs shoes: DS Trainer XII | ||
| Springfield 10k series - 20, sunny, felt cold to start.
Jogged around with Lyn before start, checking out road conditions. Park was fine; city roads were awful. No! Worse than that. We went up to top of first hill. The hill was ok. The city roads just outside the park were packed on the edges but soft mush in the middle 80% for the first bit we ran. Reports at the finish were that other sections were curb to curb mush - like running on a beach. So very slow times. Glad that I chose instead to: | ||
| C • curb to curb mush 2 | ||
| Road run hills 17:00 [4] | |
| shoes: DS Trainer XII | ||
| While Lyn slogged through the 10K, I did some hill work to test the ham/butt situation and perhaps starting some real strength work (or is it strenght?) Time to get SERIOUS. Plan was for 20' and thought about 3' hills with a return jog so 3x should about do it and be a reasonable test. Had offered to help at the finish so time was short anyway.
For starters, thought I might try the final hill of the race course from the corner up to Washington St. Should be about right. Measures to be ~530m with 80' climb per the definitely questionable O map. Did 2x ( 2.42/4.12; and 2.39/4.38) Thought was running short of time so headed back to the hill starting at the 10k start up to the 4 mi mark corner (340m/60' cl) and did one of those in 1.51. None of the runners had come by the corner, but it was about 20' since the start so figured had better take some time to get dry clothes on and bundle up. Some local start was going for a record of 33.30 but wound up over 35' due to the road conditions. Lyn will have to wait to shave more time with a bit over 51' of very hard going. | ||
Friday Jan 4 | ||
| Skiing long (xc) 1:00:00 [1] | |
| weight:148lbs shoes: Fischer Hobacks | ||
| Mcleans Fields - 27, sunny, snow the same but probably the last of it for a while what with summer coming this weekend, rain next week - yuk!
Feeling weary after two longish days, so did a second loop around the big field and called it a day. Flat easy ski . Snow was slow and the track varied enough that couldn't get into a good rhythm. Or may have just been tired. | ||
| C • yup, summer is coming this ... 4 | ||
Thursday Jan 3 | ||
| Skiing long (xc) 1:30:00 [1] | |
| weight:148lbs shoes: Fischer Hobacks | ||
| Mcleans Fields & Trails/ same as yesterday - 13, clear bright azure sky with some wind. Snow same: dry, wind blown at ends of the fields, icy in some trail sections. Overall kind of slow.
This was a late start as the temp/time rule came into play - don't go out until the temp is over the time. Started at 4F this morning, so had coffee before going out instead of after. Still working to get the clothes right. The layers were ok, but fingers took a while to warm up. AOWN: Fun seeing all the foot prints and other impressions in the snow. There was one swoosh on the surface, about a foot wide and four feet long, very soft fluffing to the sides with a depression at the end and a spot of red in the middle of it. Life goes on for some, but not for.... New battery so back to old weight system. Not sure which, or if either, is reliable. | ||
Wednesday Jan 2 | ||
| Skiing long (xc) 1:40:00 [1] | |
| weight:10.6lbs shoes: Fischer Hobacks | ||
| McLeans Fields up to trails/down to junc and back - 26, sunny, some wind. Nice 3" of new snow from Tues over solid base, 8-10"? too solid to verify. Did a circuit around fields breaking a path which was nice. Trails had been broken in and mostly not bad though sketchy in places where had been worn thin too the icy base. Should last a couple days as it's supposed to get really cold the next 2 days. Weekend forecast though is for 50s - blagh! | ||
| Note | |
| Just realized I graduated to a new age group and class. So the battle for all men on the same green course can be picked up by one of you kids out there. I will be moving to get M65 running Green as well. What's with the Brown stuff. Don't they know about HTFU? | ||
| C • Or maybe you ought to reall... 2 | ||
| Note | |
| TWTYTW - The totals for '07('06) are 453 (436) postings of 365 (373) hours. The number of entries are up but the time is down slightly, either doing more things or breaking things down more. The goal had been 400 hours but with the injuries to hamstring and recuperation, it's to be expected to be down a bit. Breakdown:
O: 108 for 108 hours Trail runs: 123 / 105 hrs Strength: 77 / 57 hrs Cycling: 33 / 31 Hikes: 23 / 20 Road runs: 37 / 19 Skiing: 8 / 12 Woods runs: 12 / 7 I've been logging here since Nov '00. These items, numbers, and hours are similar to past years with the expected variation from a fairly unstructured exercise program. With some ups, some downs, this years was on the low side of the various spreads. Although I haven't gone back to review the early years (might be inspiring, might not), I think the logging has been consistent throughout. While the focus has been on O, there are trail, road and woods runs included for variation and speed work or hills; strength for body maintenance, balance, proprioception; and things like skiing and cycling for cross training and diversion. In '08 we might try to incorporate more of the latter as we both got rather burnt out by the fall last year. By mid fall we were done, so the QOC event was a bit out of focus, nice to go to to see friends and all, but not with the idea of an important competition. That was too bad as it was a fun, well run event with nice terrain, different terrain from about everything else we managed to do last year, and we got into a lot of new terrain last year. So here's to a good '07 and a look forward to a great '08 to all. Remember - at the end of the day, what really matters is getting up the next morning to enjoy another day in the woods. | ||
Tuesday Jan 1 | ||
| Strength (shovelling) 15:00 [0] | |
| weight:10.5lbs | ||
| Cleaning up after blowing the drive, then walk and back porch.
Weight = That's 10 stone, 5 pounds; also shown as 66 kg. Battery died on digital scale so reverted to old analog unit (no batteries allowed) which has these dicey parameters. It's also known to measure light, or at least different than the digie one. | ||
| C • weight 2 | ||
Monday Dec 31 | ||
| Strength (shovelling) 30:00 [1] | |
| weight:148lbs | ||
| About 3" of heavy wet stuff, clearing a strip to get the car out for MwM run. Finished when got back, snow had shrunk to 2" of very wet stuff. 30s and melting some but in our little hollow, starting to freeze up again.
Legs have that nice lactate soreness from the weekend runs. Stairs certainly feel it. HTFU legs! The new year of training is about to start, whether you're ready or not. | ||