Training Archive: walkIn the 7 days ending 2008-05-11:
| [csv] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||
|
|
|
|
|
| ||||||||||||||
| M | T | W | H | F | S | S | |||||||||||||
Sunday May 11 | ||
| Event: WCOC Ansonia Nature Center meet | ||
| Trail run warm up/down 15:00 [1] | |
| weight:146lbs shoes: VJ Twister | ||
| 65, sunny, leaves starting to come out.
Jogged around the fields, stretched. Parts seem ok. | ||
| Orienteering race 1:23:06 [3]*** 7.6 km (10:56 / km) | |
| spiked:20/23c shoes: VJ Twister | ||
| Ansonia Red - Nice course by Peter Grollmann exploring lots of the area in many different directions. Lots of short legs with directions changes plus some longer legs through the rocks. Had bobble on 12 when changed plan mid way after misinterpreting rock line as in a reentrant. Crossed over the rocks to attack from the more "favorable" side only to get too far and too R. Took a while to get back. Then attacked to early to 13, having to cross through the rocky ground, inspecting all the big rock groups. Slight bobble on 20 going too R but quickly correcting. Generally good stuff, just slow. Probably better as allows for better O and not outrunning the map reading ability, which is limited when moving.
Got back to a printer disaster. Seems like the battery finally ran down. Have charged it over night and all Monday. It now prints. Unfortunately, it just prints garbage! This arrangement is becoming unfun. | ||
Red course - Splits | ||
Saturday May 10 | ||
| Trail run 40:00 [1]3.0 mi (13:19 / mi) | |
| weight:148lbs shoes: Mizuno Inspire | ||
| Beaver Tr - 60, gray, felt cool/damp.
Trying the new shoes - they felt pretty good but are more slippy on the wet so probably not a good trail shoe in these conditions. Bought them to run on the roads though so should be ok. Good run. Did a series of speed surges out and back but had to be careful because of the slipping. Very minor ache noted in the L butt. A recurrence? Must be careful. Lyn had to walk back because of her L butt issue. Not good. She's been trying to stretch it a lot and hasn't run for several days to rest. More rest it would seem. | ||
| Hiking (Mowing) 50:00 [1]2.5 km (20:00 / km) | |
| shoes: Salomon XA Pro | ||
| Semi-training - checked distance w FR. Cool day so barely counts, but it is further than I reckoned. | ||
Friday May 9 | ||
| Note | |
| weight:148lbs (rest day) | ||
| We decided today would make a good rest day, esp with threats of rain (not really a problem) and with Lyn's ongoing glute ache. To do something training related though, we headed up to our friendly Club running store to cash in on her winnings. We both bought new shoes and 2 pairs of socks each for a bill of a bit over $70. And they threw in the June issue of Running Times after we discovered someone's name in it! Notoriety gained from the Springfield 5k races during the winter and her 90%+ age-ranking. Sweet. Not to get her healthy. | ||
Thursday May 8 | ||
| woods run 30:00 [1]3.37 km (8:54 / km) | |
| weight:148lbs shoes: VJ Sport, no studs | ||
| Mcleans via Munni Wds to Y - 65, gray, wet
Found these old shoes buried in the closet, my first O shoes from 199?. Thought it might be good to try studless shoes to get ready for Oringen along with more running in thickish woods. Ran to Mcl via back way, stretched. Then ran through the woods between the Horse Tr and the road - an aural parallel collecting feature. Was good - first part was pretty thick with pine saplings and fallen trees/branches to dodge around but then open up for nicer running. Flat and mostly featureless the whole way. | ||
| Stretching 15:00 [0] | |
| Worked on quads, hamstrings etc. | ||
| Strength 15:00 [0] | |
| After stretching, crunches and then tossed 2kg ball with Lyn even trying to stand on Bosu ball for a bit. Few other random weight things. Need to figure a program. | ||
| Water 5:00 [2] | |
| 4 laps crawl was enough. | ||
Wednesday May 7 | ||
| Note | |
| AOWN Reprise - Seems like we were left a deposit last week. So now we know the answer to the old question: "Do bears poop in the woods?" and the answer is: "Not always!"
In addition, Lyn heard a thump this morning at about 5 am (there is one? Thought that only existed on Ratlum Mt.) Wednesday is trash day in these parts and our neighbors put their bins out the night before in most cases. The bears seem to know this. Lyn looked out front and sure enough, a large one was sauntering down the road checking out each bin. The neighbors must have learned not to put food scrapings in the bins as he just kept sauntering. | ||
| Cycling (Road) 1:00:00 [1]13.0 mi (4:36 / mi) | |
| weight:148lbs | ||
| Windsor-Home - 60, sunny, lots of traffic.
Dropped the car off at the hospital to get springs replaced and rode home when they didn't offer courtesy service. Fine day for it. Rode up to Floydville to check out the new bike trail section until it abruptly ended at a bridge not yet refurbished. Other than the sketchy, narrow roads and traffic near the dealership, ride wasn't bad. | ||
| Cycling (Road) 37:00 [2]10.8 mi (3:25 / mi) | |
| Return to car hospital for retrieval in afternoon - 70+, hazy sun.
Solo this time and pushed the effort. Felt really nice to get a good flow going. Then again, this was a nice stretch of road with a wide shoulder (fmostly) and tended down ever so slightly. Will have to get out for more of these rides. And traffic wasn't too bad except final narrow stretch. Just early enough and going against the flow. But I must say the potential encounters with the traffic were all favorable. I was given wide berth by passing cars/trucks and courteous allowances to change lanes for making turns. | ||
Tuesday May 6 | ||
| Stretching 40:00 [1] | |
| weight:148lbs shoes: DS Trainer XII | ||
| 60, sunny, shorts again;-}
Jogging to trail head and stretching before (15') and long stretch session after with a bunch of crunches thrown in. | ||
| Trail run intervals (fartlek) 1:00:00 [3] | |
| shoes: DS Trainer XII | ||
| Horse-Purple loop - Good run. Wasn't sure how this would be as legs seemed tired first thing this morning, but felt pretty good as we got going. So started some speed strides along the Esker, 30" or so ea, which felt pretty good. Got into a good stride on the Purple and put in some longer surges the rest of the way around. Nice day for it. No bugs, no humidity, nice temp, a few birds here and there AND...
AOWN - a large bear! As we were coming back on the last stretch of the Horse Tr before the hills, there is a small seasonal pond. The bear must have been getting a drink and heard us approach. I heard a slight noise and look ahead. There it was climbing the hill away from the pond, and us. Amazing how they move through the woods. Didn't look like it was moving that fast at all but he/she was up the hill in no time, and without a sound. | ||
Monday May 5 | ||
| Cycling warm up/down (Recumbunt) 10:00 [1] | |
| weight:148lbs | ||
| Nice spin on unit with no tv avoiding that distraction. Just had to ignore an occasional appearance of a tattoo that kept showing on the elliptical just in front. Why do people do that? | ||
| Stretching 30:00 [1] | |
| A variety of stuff: started with 3 sets of 20 quick leg pushes on a squat type machine with 90#. Then stretching with yoga band, balancing on a Bosu ball, some medicine ball swings and rolling on the foam roll. | ||