Sunday Jan 27 |
 | Orienteering 1:15:00 [1] *** 4.5 mi (16:39 / mi) | |
| weight:148lbs shoes: Soloman XA Blue/Yellow |
| WCOC Winter Meeting - 35, grey, thin snow to slick oak leaves.
Bald Rock map - Decided on a training exercise instead of a trail run. DeWitts plotted three loops of controls plus start triangle. We jogged out to the first start and each of the three of us ran to a control location, hung a streamer and then went to the other two streamers and back to the start. Then off to the next. Nice to be back in the woods and no snow. Headed out in trail shoes thinking that ground would be frozen. First downhill, I slipped on my backside on the second step, so cautious after that. But slipped again at the third control. Very cautious now. And had O-shoes in the car but didn't think it would be necessary - DUH! Still fun exercise.
Good meeting with a good schedule laid out followed bu yummy Susie chile. Thanks to all. |
Saturday Jan 26 |
| Road run warm up/down 28:00 [1] | |
| weight:148lbs shoes: Soloman XA Blue/Yellow |
| Springfield Snowstorm - Jog around before with Lyn, stretch and short cool down after. Lyn had another good run - 23.16, missed shaving her record by 4". |
| Trail run hills 23:00 [4] | |
| ahr:142 max:168 shoes: Soloman XA Blue/Yellow |
| While Lyn ran the 5k, I did hills - same hill as last week but plan was 4x or about 20'. Snow track was packed a bit more but still uneven. Loose enough that got good footing. Still 4" of nice snow to the sides for nice soft descending. I know HTFU and go up on the side. Well this was supposed to be the easy week and I already have almost twice the hill plan from the Wed run. This was a bonus.
4x hills of ~2.23 with recy 3.14 till HR<130. Actually got farther than last week, all the way to the main road. Last week got to the start of the pavement in 2.30 while today went further and cut it short. Perhaps better footing.
Go UCONN! |
Friday Jan 25 |
| Cycling warm up/down (Recumbunt) 10:00 [1] | |
| weight:148lbs shoes: DS Trainer X |
| Trying to warm up with the cool down mode, no program - just steady resistance which I manually change. |
| Strength (Nautilus) 50:00 [1] | |
| shoes: DS Trainer X |
| Pretty much the same set as Tues. Struggled on some, others easy. |
| Erg 6:00 [1] | |
| shoes: DS Trainer X |
| A new Concept 2 rower showed up today so gave it a try. Nicer than the Schwinn, esp as I can read and make sense of the display. Now I know what is meant by the 2:01.5 that some report on ergs. Got going pretty well but didn't have much in the legs and shortened the outing getting back to the dock before I tipped. |
Thursday Jan 24 |
| Note | |
| weight:148lbs (rest day) |
| Have to rest up for the Marathon tonight.
Weight actually went up a pound taking a shower! What's with that? I think our scale is as flakey as the G-man's. |
| Note | |
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| Exhausting stuff, watching all the training and marathon running. Saw the flic tonight and we both really enjoyed it. Inspirational, though not enough to tempt us to try another. |
Wednesday Jan 23 |
| Trail run long (snowy, hills) 2:38:00 [2] 10.47 mi (15:06 / mi) +300m 8:37 / km | |
| weight:149lbs shoes: Attack II |
| Penwood to Tarriffville - 32, clear, little breezy on exposed ridge section which was short, fortunately. Beautiful clear day, great view. Trails varied. Went out E road and trail in Penwood and Blue Tr to T'ville. Came back on W roads. The Penwood loop was icy packed snow with 3-4" fresh on sides; frozen glare foot prints in track. E trail broken out and packed, Wilcox nicely packed going out. W road from T'ville and N section in Penwood both untracked and 4-6" of snow. Snow made for heavy going in sections, so fairly frequent stops, almost like interval hills. The downs were great though in the soft snow.
Didn't take any water, just a Mojo which we split at the N chimney along with some chunks of snow. So a bit dried out by the time we got back.
Sure is great training for Tucson! |
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| C • back in action 4 |
Tuesday Jan 22 |
| Cycling warm up/down (Recumbunt) 10:00 [1] | |
| weight:149lbs shoes: DS Trainer X |
| Easy spin to loosen up/warm up. Tried to wear HRM but it got zeroed when on the bike, which has a HRM built into the handles. Wonder what the interference field is like. |
| Strength (Nautilus) 53:00 [1] | |
| ahr:96 max:124 |
| Upped the ante today: did 3x sets and upped weights where possible. Was able to increase legs but had to back off some arms, esp curls. Good work out. |
| Erg warm up/down 6:00 [1] | |
| ahr:115 max:144 |
| Didn't have much left so an easy set of pulls with a 1' push in the midst.
There were actually people using these when we got there. Actually the whole place was busy. They call it the housewife time: mid to late morning. Eased off a lot after 11. |
| Water (jogging) 5:00 [1] | |
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| All the lanes were full, so got in the deeper pool instead and tried jogging back and forth at the 5' depth with toes just touching. Wasn't really sure of the principle but did get a feel for this. May try deeper water next time. |
Monday Jan 21 |
| Trail run long 1:15:00  6.0 mi (12:29 / mi) | |
| weight:151lbs shoes: Attack II |
| Horse - Purple - extended loop - 22, clear. Crunchy snow on Horse Tr, ~3 to 4" with much more to the side of the trail. That part was untracked since the last snow. The rest of the route was well packed: a ski track was evident but iced solid and the snow beaten down, virtually unskiable with other than rock skis. Still good footing. Thin cover on the esker section but deep snow below the mt. Lyn got feisty on the return bit and we got a pretty good stride going. I had gotten into the lead and was afraid she would run me down. This run was a bit after lunch, chicken soup, and we both struggled with it gurgling during the run.
Managed to snag a couple of stray PG Aug 132 puts as we were zipping along the frozen ski trails. Claimed they had escaped from a friendly Jack out west somewhere, or was he a happy? |