Sunday Mar 30 |
 | Stretching 1:00 [0] | |
| weight:150lbs |
| After watching the Uconn girls take care of ODU and possibly lose the third and fourth starter this year, went out and mooched around in the garden. Uncovered some of the daffs poking through the leaves and other mulch that has been cleared of the snow and thawed enough. Raked lots of loose stuff up and dumped in the compost pile until back become pretty intolerable. Lots more to do but will wait until more of spring comes around and the snow recedes. |
Saturday Mar 29 |
| |
| Event: WCOC Trout Brook Valley
|
| Trail run warm up/down 5:00 [1] | |
| weight:149lbs shoes: VJ Falcon |
| Trout Brook Valley - 40, warm sun but cool wind. Nice running though.
Short jog around getting ready for Pavi's One Man Relay. |
| Orienteering race 1:18:51 [4] *** 7.2 km (10:57 / km) +300m 9:04 / km | |
| spiked:11/18c shoes: VJ Falcon |
| TBV - Pav's OMR Three loops approx 2+k and 100m climb each. Controls generally easy but not visible until you are at the feature, nicely done. Took the first map to get into it (was playing tag with Susie for the first loop and we were probably putting each other off.) Boomed 5 of the first map controls, incl the run in to the finish. After that was alone and settled down. Maintained reasonable, tho slow pace throughout, walking the many hills at the end.
Loop splits: B: 28.29 (FR 3.1k); C: 22.55 (2.7k); A: 27.27 (3.2k); FR Tot: 9.0k |
| Orienteering race 39:18 [4] *** 2.1 km (18:43 / km) +100m 15:07 / km | |
| spiked:6/6c shoes: VJ Falcon |
| Optional Loop D of Pavi's OMR - After a short break for a gel and some water, headed out for the western hill loop. Though it looks formidable and the initial assault is through the cliffs, this had the least climb of the four loops (at least per the FR and who am I to question the magic of satellites.) This also had the crappiest woods with lots of blowdowns and fallen hemlocks leading to slow time. The SportTracks assessment was that I was stopped for about half of this loop, rather insulting though I sure felt more than stopped.
FR Dist: 3.3k
Overall a nice day of O and another fun effort from Pavlina.
On the downside, I felt my R back tighten and ache about half way around. Today (Sunday) it has been sore and difficult to straighten up all day. Vit I and heat seems to be helping. |
Friday Mar 28 |
| Erg warm up/down 10:00 [1] | |
| weight:150lbs shoes: DS Trainer X |
| All the recumbents were taken so tried this again. A pretty easy effort, not much push in the legs so kept it at a low pace, ~20 s/m, and effort, 2:20 or so. |
| Strength (Strive) 30:00 [1] | |
| shoes: DS Trainer X |
| An easy circuit as been a long week and running tomorrow. Don't want to push it as feeling generally pretty good these days. So did just one set at Cam 1 on each machine but the first couple, did all three there, with same or lighter weights. Also still trying to get the form and seat settings, complicated stuff. |
| Stretching 10:00 [0] | |
| |
| Finished with a round of yoga band stretches for the hams. Seem to be loosening up ever so slightly. May be hope yet. |
Thursday Mar 27 |
| Trail run long 1:11:00 [1] | |
| weight:148lbs shoes: DS Trainer XII |
| Purple Loop w bushwack at end to avoid ice on Horse Tr - 45, gray. Most of snow is gone from woods/trails exc the deep woods. There a foot or so of snow remains with an icy strip to negotiate for the trail. The ice is quite dirty providing some traction but caution is key.
Nice run though legs quite weary from the week. Lyn instigated a few surges to get the legs going rather than just a plod plus worked the hill to the gate and then focussed on form for the final run home. Good effort. |
| Stretching 10:00 [0] | |
| |
| Karate belt effort on both legs. Hams a bit tight. |
Wednesday Mar 26 |
| Road run warm up/down 29:00 [1] | |
| ahr:113 max:174 weight:149lbs shoes: Attack II |
| 55, sunny, windy - Easy jog out to fields for hill work with stop to stretch. Surprised by AHR that I downloaded as for the run out it seemed to be in the high 160s/low 170s. Maybe the stretching brought it down more or it was just confused by the starting effort. Running was easy but HR was high. Spurious I guess. |
| |
| C • wearlink 2 |
| woods run hills 25:57 [4] | |
| ahr:153 max:170 shoes: VJ Falcon |
| Mcleans Hill (same as 3/14) - Changed into O-shoes to: first take care of the slippery leaves on the hill, and second to get the feet, esp heels, used to O-shoes again. They didn't like the abuse last Sat. Time to HTFU.
5 x up/down on the hill, continuous; 4' rest; another set in a slightly longer section. The first hill was about 150m and ~20m. Took about 45-50" up; total for first set 9:08; 2nd: 9:45. Second was about 1' up but came down same as first as route wrapped around. Wasn't sure this would come off as we went out as was quite blustery and hard going. Once started, felt good. Nice drill. |
| Road run warm up/down 28:00 [1] | |
| ahr:128 max:157 shoes: Attack II |
| Slow jog home with focus on form and extending/following through on stride going down final road. Just can't keep with Lyn when she smells home. |
| Note | |
| |
| Just a quick look at the calendar and came to the realization that there is an O event that we will probably go to from last weekend through the end of June with only 2 weekends off in mid-June. Body! Prepare thy self!
|
| |
| C • June 5 |
| Stretching 10:00 [0] | |
| |
| Karate belt - work the hams. |
Tuesday Mar 25 |
| Cycling warm up/down (Recumbunt) 15:00 [1] | |
| weight:150lbs shoes: DS Trainer X |
| Easy warm up while flicking channels to see if anything interesting on the thing which stares down at you. No sound but closed captions. Those don't make it any saner. But passed the time. |
| Strength (Strive) 1:05:00 [1] | |
| shoes: DS Trainer X |
| Another Strive session. Getting comfortable with these machines, if you can call busting your guts a comfort thing. Still tweaking the adjustments and the weights. Lot more than the Nautilus but only tracks unicorns, no elephants. |
Monday Mar 24 |
| Trail run long 1:28:00 [2] | |
| weight:149lbs shoes: XA Comp 2 XCR |
| Waterfall loop with trail over hills to Sims rd, rd home - 35, sunny, some small ice patch and an extensive one mid way on the WF tr in the pines, so we tippy-toed over it twice. Nice run though legs distinctly tired from Sat. Got into a couple of really nice tempo sections on clear stretches of the trail and then the final home stretch. As I caught up to Lyn on the latter, that was all she needed to hit the after-burners and was gone. Good run. |
| Stretching 10:00 [0] | |
| |
| More working on the hams after the run. |
| Strength 1:00 [0] | |
| |
| Have I mentioned lately how I...hate plumbing!!!! Went after the kitchen faucet with the intention of freeing up the diverter valve for the squirter hose. Did not want to cooperate and just spun the hose around and not loosen up. Tried from below but could not get a grip on the little nut that holds it on to the faucet. Tried to free the faucet housing to have better access to the hose. There are 4 coupling nuts - naturally 3 came loose with no problem. #4 did not want to budge. Penetrating oil didn't help so finally off to get a new tool (doesn't every home DIY task require at least one new tool?) a basin wrench. That wouldn't budge it. In fact bent the handle trying, when I could get the knurls to hold that is. More penetrating oil - a lot! A cup of tea - nope, the water's off so not even a cuppa. Now it's dire, no tea! More oil. Another round with the basin wrench - bending the handle with another wrench adding lever arm. It slips off again and I figure that's done. Go to put the wrench on it onel last time and the nut is loose!!! Off to Lowes for a new faucet. Can't deal with this thing now, esp after the treatment I have given it - pretty distorted and hacked up.
New one goes in reasonably well with the normal extra efforts to stop the final drips and the effort to get the thing settled on to the sink. A glass of wine and it looks great. See how much it leaked come morning.
I hate plumbing! Did I mention that at all. But all the crawling under the sink must be worth some training. I know my abs are going to feel it. |