Training Archive: walkIn the 7 days ending 2008-01-20:
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| M | T | W | H | F | S | S | |||||||||||
Sunday Jan 20 | ||
| Strength (nycb 2) 55:00 [1] | |
| weight:150lbs | ||
| These felt particularly good today. Maybe the nautilus is helping. At the end I looked once again at a section called "Movement Combination", a series of moves based on the ballet Tarantella supposedly. We have checked it out a few times in the past and have always been befuddled by it. Today was the same. I had thought the bouncing action would be a neat exercise, almost aerobic, almost pliometric. It is both. I could almost follow the demo of the move, a heel-toe action, but then they go into real speed and I become totally discombobulated. This will take some building towards. | ||
| C • ballet 4 | ||
Saturday Jan 19 | ||
| Road run warm up/down 25:00 [1] | |
| weight:148lbs shoes: DS Trainer XII | ||
| Forest Park - 25, clear, roads clear with some black ice patches but nothing too serious. Jogged around with Lyn while she warmed up; stretched; a few strides, high knees, butts. Then a jog back after hills. | ||
| woods run hills (Snowy trail) 28:00 [4] 3.4 km (8:14 / km) +125m 6:57 / km | |
| ahr:148 max:178 shoes: DS Trainer XII | ||
| Forest Park - While Lyn ran the 10k (49.21 - another age record, ho hum), I did some hill repeats. Not ready to push the butt in a long road run, esp a race environment. Goal was for 25', incl recy time, with 2:30 hard and equal rcy though that isn't really possible if you have to come back down the hill recovery mode. Chose the hill going S opposite the final downhill on the race course. Last time I did that hill, but thought I would avoid the road. This hill was unplowed and had about 3-4" of snow with several sets of frozen footprints to avoid, but also bits of semi-packed section. Though the climbing part was harder, the descending part was more cushioned.
So did 5x @ 2:30, AHR ~156 with the first at 163 and 4th 150; and MHR 170 with the last at 178. Recovery was until HR<130 and gradually increased from 3.12 for the first to 3.60 for the 5th. Overall the first started of like a real slog and I thought that there was no way I can do more of these, let alone finish this one, but they got better as I relaxed and got into a better stride and not try to go off too fast. Almost fun. | ||
Friday Jan 18 | ||
| Erg warm up/down 21:00 [4] | |
| weight:148lbs shoes: DS Trainer X | ||
| Another day at the Y:
6' before weights on the rower, mostly cruise effort. 15' after - 5' hard (1k), 1' easy, 2' h, 1', 2' h, 4' e I've never seen anyone on the two Ergs during my visits though the bikes, treadmills and ellipticals are always busy. During this 2nd effort, a guy got on about the same time I started and rowed for about 10'. After he left, a young bulky college kid got on and pulled a bit. He asked how to adjust the resistance as he could do that at college. There isn't; just a fan resistance. Pull harder and more frequently and you push more air. He pulled hard, and the thing jumped backward about 6". As I said he was bulky, as in bulky good not in a bad way. I left and hit the sauna. | ||
| Strength (Nautilus) 45:00 [1] | |
| shoes: DS Trainer X | ||
| Same set of weights 2x. Not ready to up either the weight or reps just yet. Maybe next week. Certainly tired after.
I keep seeing more and more interesting ways to abuse the body among these various machines, bars, balls, weights etc. Will be interesting to see if it stays busy as the nicer weather approaches. They said that the crowds start to dissipate after 6 weeks or so. New Years resolutions become less fun. | ||
| Strength (shovelling) 30:00 [1] | |
| About 2" of very heavy, wet snow plus more from the plow at the road. This was like glop and temps hit 40 today. Sunday will be single numbers so everything should set up pretty solid. | ||
Thursday Jan 17 | ||
| Skiing long (xc) 1:45:00 [2] | |
| weight:150lbs shoes: Fischer Hobacks | ||
| Mcleans Fields to trails. 20s, mostly cloudy. Snow varied from nice fresh to frozen and fast to packed on the trails from the snowshoers and boots. Nice ski but getting weary. Probably last ski for a while as much rain forecast for tonight.
AOWN: Met another couple skiing who told us of a barred owl by the little cabin by Trout Pond. Sure enough. We made the special trip to check it out, and there it was: up about 30' in a pitch pine not far back from the trail. It was just sitting there watching the occasional skier go by. Perhaps waiting for one to fall down to make a meal for it. Pretty fluffy thing. On the trails, noticed that the snowshoe and boot tracks all appeared to be heading away from the parking lot but not returning. Where did they go? Snared in Northampton? Who knew? Then I remembered the large piles in the middle of the fields - about 6' wide, 50' long and 3 bodies (er) feet high. Were they all stacked up like so much cord wood waiting for spring? What a fitting solution. Then I remember bits of hay sticking out from under the snow. Perhaps it was only piles of fresh manure waiting for transport to Biel to be spread around the O running routes of the Alps. So disappointing. | ||
Wednesday Jan 16 | ||
| Skiing long (xc) 1:10:00 [2] | |
| weight:148lbs shoes: Fischer Hobacks | ||
| Mcleans Fields - 28, severe clear but some NW wind. Snow still very good; track holding up well. Doesn't seem that anyone else gets to these parts.
3 Laps around the big field. Bit weary but nice being out. | ||
Tuesday Jan 15 | ||
| Skiing (xc) 1:10:00 [1] | |
| weight:148lbs shoes: Fischer Hobacks | ||
| Mcleans Fields - 36, mostly cloudy. Monday's snow had settled but not hardened, so tracks were fastish but some sticking bits. Broke a trail around the big field ok and then a couple more loops. Nice to be out again. And not in the gym. | ||
| Cycling warm up/down (recumbent trainer) 7:00 [1] | |
| shoes: DS Trainer X | ||
| Double day and back to the gym. Oh well, it's there so why not.
A steady spin to warm up, loosen up. | ||
| Strength (Nautilus) 45:00 [1] | |
| shoes: DS Trainer X | ||
| Time's a guess as didn't really look at it.
Circuit with 2x12 reps. Some wts up, some down, some the same. Generally felt good and able to do same weight as first session or another level up. | ||
| Erg warm up/down 12:00 [3] 2 km (6:00 / km) | |
| shoes: DS Trainer X | ||
| Good effort with some long hard pulls at reasonable reps. The machine some was around 28/. Still not sure what all the settings mean, just pull and go. | ||
| Note | |
| Trying to figure out what course to run at Tucson. So far no course details/lengths have been published that I can find. Wonder if they have designed the courses yet? ;-} | ||
| C • yes and no 5 | ||