Training Archive: walkIn the 7 days ending 2008-05-25:
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| M | T | W | H | F | S | S | |||||||||||||
Sunday May 25 | ||
| Road run warm up/down 30:00 [1] | |
| shoes: VJ Twister | ||
| Hickory Run - 75, sunny
Jog to start, stretch, jog around woods in start area. Maybe over warmed up. | ||
| Orienteering race 52:24 [3] *** 3.72 km (14:05 / km) +150m 11:43 / km | |
| spiked:7/14c shoes: VJ Twister | ||
| Hickory Run Green X -
Pretty awful run though nailed 1 with fastest split. Downhill after that. Very slow in general, trouble reading terrain with low vis from leaf out. Got flustered at 2 and headed out without good plan - misplaced by a flooded marsh and lost 4' relocating and fighting way through nasty green stuff. Finally had to jump across pond on small logs and stumps. 6 - couldn't place location going down vague spurs/reentrants and would up too R but relocated. In general, not my type of terrain. need to spend more time in this in this rather than once in 6 months or so. Geez - where are the cliffs, the stone walls, real rocks. man, next time I'll bring my own. The embarrassing part is that even though I'm way down the list, I got 3rd M60, oops. FR: TC= 4.26k; ST= 4.87k | ||
GreenX Middle - Splits | ||
Saturday May 24 | ||
| Event: US Team Trials | ||
| Trail run warm up/down 20:00 [1] | |
| shoes: Attack II | ||
| Lehigh - 70, sunny, breezy, late - 5pm start.
Hike up to start and jogging around parking areas, stretching to get things loose. | ||
| Orienteering race 23:15 [4] *** 2.54 km (9:09 / km) +55m 8:16 / km | |
| spiked:13/14c shoes: Attack II | ||
| Lehigh U - Team Trial Sprint, OBG - Nice course through campus, all downhill with some minor stairs to climb. Main difficulty was picking out passageways and stairs on the run, trying to avoid blind turns. Managed to do that and mainly had good routes.
Slight problem at 1, came around corner and didn't see bag on opposite side of tree - hesitation. 2 - not best of routes, going L of first building - slow, and round-about way around final buildings. Another hesitation to 12 going through passage between buildings to get to stairs. As entered passage, could only see rock wall ahead with no sign of stairs. Checked map and moved head enough to see separate walls, and on. Fun run. Felt slow but guess did ok: 11th on course and 1st Brown & M65. FR: TC= 3.54k; ST= 3.56k | ||
Brown Sprint - Splits | ||
Friday May 23 | ||
| Note | |
| weight:148lbs | ||
| No training today - Mowed that grass in Manchester, but that's just a frustration point (does it count Spike?) Then did the next round of veggies before heading off for the weekend: Snap peas (last night), 3 different tomato types, cukes, squash - grn & yell, zukes. Didn't put in the peppers or basil. It still seems cool and the plants were still on the small side. No point in planting them to just molder there. This year I added cayennes to the normal crop of jalapenas, will see how they go. J's are quite variable - some hot; some very little. Still room left. Will have to prowl the garden centers. | ||
| C • Points 1 | ||
Thursday May 22 | ||
| Erg 8:00 [1] | |
| weight:148lbs | ||
| 5' of warm up, about 2:25; then 2' harder after a slight break @ 1:55. Then butt started to hurt sitting on the hard seat. | ||
| Stretching 20:00 [0] | |
| Various, mostly for hams, front of hip.
Then some strength: crunch routine, etc. | ||
| Water 4:00 [1] | |
| 4 crawl
2 breast Easy day, so that was enough. | ||
Wednesday May 21 | ||
| Trail run 1:14:00 [1] ** 7.34 mi (10:05 / mi) | |
| weight:148lbs shoes: Attack II | ||
| Hatchet Hill to Cowles Park - 65, sunny.
Exploring with 1m contour map @ 1:10000. Much harder than I expected. The area is along the hill side with gradual changes. Quite a bit of difficulty locating position going out; much better coming back when I stayed on the power line and had better overall visibility. Woods nice and open in N part but lots barberry in S section. Added note: TC measured this run as 5.46k. The above is from Sprottrack. | ||
| Note | |
| It was a time for reflections on mortality these days. Friday there was a notice that a woman neighbor had died. Like us she was an original in this section, had two sons the same age as our kids that hung out all the time while growing up. So 33 years...Haven't seen her for a while, still working, was 62. Pancreatic cancer and was gone.
Tonight we just got back from another. The father of our daughter's best friend in elementary through high school. He was 66, still working/consulting at the place I retired from (10 years ago). Had a big family, 6 kids, lots of friends so long line at the funeral parlor. He had some kind of heart problem that upping the medication wouldn't solve. So they did a scan - cancer throughout lungs, heart, brain. That was 3 weeks ago. They are still very much in shock. We got home and had several glasses of anti-oxidants. Boy - you never know. Every day matters, every day is a success, enjoy every one. | ||
Tuesday May 20 | ||
| Cycling warm up/down (Recumbunt) 20:00 [1] | |
| weight:148lbs | ||
| 5' or so start up, then gradually picked it up. Got on a roll, spinning at 100 revs for about 10'. Felt good. | ||
| Stretching 20:00 [0] | |
| Some reps on the squat machine, some leg curls and then stretching. | ||
| Water 5:00 [1] | |
| 4 laps crawl
4 - breast 4 - crawl 4 at a time is as much as I can to so far. Start sinking and not able to breath enough to keep from gagging. Gradually increasing the laps though. | ||
Monday May 19 | ||
| Trail run warm up/down 1:06:00 [1] ** 8.7 km (7:35 / km) | |
| weight:148lbs shoes: Attack II | ||
| Westminster Track - 52, variable, brisk SW wind.
Explored running to Westminster through the tobacco fields and a short section of woods to their playing fields. Turned out to be quite a nice run on the "Tobacco Roads" and then nice woods. Wasn't sure about the ability to make it back but I guess I didn't push the laps enough as I felt good on the run back. Weren't any hills which helped. Had to do this alone as Lyn is in non-running status for her hamstring. So I left her painting the end of the house. She had half done by the time I got back - a true whiz. | ||
| Road run intervals 12:30 [4] 1.6 km (7:49 / km) | |
| shoes: Attack II | ||
| Track - 4x400 with 2' rcy. Brisk SW breeze on the third turn but then behind bleachers and not bad.
Splits: Time FR Sporttrack 1.42 413 .41 1.36 402 .39 1.37 403 .39 1.39 406 .39 Wasn't sure how these would go. First was hard to get into as haven't done these for a long time, but then started to remember the striding and pushing and other stuff and went ok. Kind of fun. Note the discrepancy in the distance around a 400m track. The total distance for the run was 10.01k on the FR and 10.64 on ST. The SportTrack allows blowing the map image up to focus only on the track section and then each lap individually. In each lap there is a delay in showing the start of the lap and it ends before the completion. So I'm not sure how they get as close as they do. The gap appears to be about 15m on the map. The displayed distance from the start to the finish is .40k though. Weird! | ||