Training Archive: walkIn the 7 days ending 2008-06-08:
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Sunday Jun 8 | ||
| Note | |
| AOWN - Had a deer wander through the yard twice today, or maybe two separate deer. Once up in the back woods in the morning while we sat on the back porch having breakfast (had to be early as the sun comes up and it is brutal.) The second casually wandered up the front lawn by the street in the middle of the afternoon. We were vegging on the front porch out of the sun, heat etc.
They're around and they got us last night - chomped on a kale and a lettuce out at the end of one row. May have tried a cabbage but didn't like it. Will have to put out the balloon distractors and cd flashers. | ||
Saturday Jun 7 | ||
| Event: Gay City State Park | ||
| Trail run warm up/down 10:00 [1] | |
| weight:148lbs shoes: VJ Twister | ||
| Gay City - 80, very humid. Didn't take much to "warm up". Was sweating like mad after a short jog around the parking lot. Then some stretches.
When we left home, it was 59 and foggy - an indication of the humidity. Sun started to break through after about 10' on the way. Forecast for 90's and it sure felt it by the time we started, even more when I finished. | ||
| Orienteering race 1:21:13 [4] *** 6.5 km (12:30 / km) | |
| spiked:9/15c weight:148lbs shoes: VJ Twister | ||
| Gay City Red - 80-85, very humid.
Useful course through lots of the rather blah terrain of Gay City. Tried to stay in the woods and read the map instead of using trail options. Reasonably successful but kept coming up short a bit confused by the rock details at times - a lot not mapped that would be expected to have some mention. First FDF of the season in neighborhood of #5-8. Maybe need to think about carrying water on these kinds of days. There were two water stops and the pore into the mouth method works pretty well. But no water at the start/finish. In the end I needed another stop. I had trouble with the pit used for #10, map seemed not quite right and both Jim and I missed it and overshot. Took a few minutes to locate and almost went on. By 13 though I must have been halucinating. Got to the control ok. Earlier this spring when we ran on some old courses, there was a bag at this feature, #422, quite faded. Same number as the course I was running from Sep 2005. On this day, I got to the control expecting 422 but found 415. 422 was the next control. In a very befuddled state, I looked at the bag, at my punch card with numbers written in, and couldn't make sense of where to punch. I think I realized that I might be in trouble and slow down. Went easily on to 14 with a slight drift off but found it ok and then finished. After Jim wanted to compare splits and I got a bit light headed. And as I said there was no water but the pond. We had lunch, lots of our own water and iced tea. More water and got home for a cup of tea. After a shower, I was 146# still down 2 pounds from the morning. Guess I did lose some water during the run. | ||
| C • pit 2 | ||
Thursday Jun 5 | ||
| Trail run warm up/down 24:00 [1] 2.5 km (9:36 / km) | |
| weight:146lbs shoes: Attack II | ||
| Tobacco Fields - 70, sun breaking through, very humid
Jog over to Fields & back. Stretches, strides, butts, high knees, skips, jumps (at least a few). | ||
| Trail run intervals 30:00 [4] 4.9 km (6:07 / km) | |
| shoes: Attack II | ||
| Tobacco Field - Used a section of the fields to run around. During the stretch portion the woods looked very enticing and I almost ran in there instead. But I sucked it up and did this: Another interval session. Thought I might be able to use the fields rather than go over to the track for a change of scenery. The field is about 400m on two sides and about 250m on the in between sides, gradually rolling with a packed dirt track around. Idea was to extend the distance of the recent sessions, and thus the goal: 8 x 400m with a jogging recovery.
According to TC, the first side is about 395m; the second 418m or so. These depended on where the start and finish were as there was no attempt at marking. Let's not get too anal. The short sides were 250m and 280m. The times were pretty consistent of 1.45 and 1.56 respectively for a 4.25 to 4.40/k pace. Rcy were about 2' So did it and didn't feel too bad. Another side, this was one of those runs where thoughts of what to write about kept imposing on the concentration of the run. Such a distraction this AP addiciton has become. Today the thoughts centered upon supposed civilized society and the imposition upon their environment. An incident closer to home led to these worrying thoughts. Especially as they impacted our recent visitors. The house in question backs directly on to Mcleans but some distance from any normal hiking trails and far from the area we normally use. It is the area I used several seasons ago for woods training. Would be scary to be passing through nearby with shots going off. I tried to stay far away from the neighborhoods just in case. | ||
| C • Aplogging 4 | ||
Wednesday Jun 4 | ||
| Cycling (Recumbunt) 10:00 [1] | |
| weight:145lbs | ||
| Warm up and hard push. A couple minutes gradually spinning faster, then settled in at about 97-98 revs to 9.30' at level 10. Cool down for 30" at 5. Good steady spin felt good. | ||
| Stretching 20:00 [1] | |
| 15' of various stretches followed by 5 of abs.
Headed to join Lyn in the pool but she had hit the hot tub by the time I got there, so.... A quick day as had to get to the back for Kronor details and on the the Libes and food shopping. All on a rainy day. What's with the weight? Didn't run that hard yesterday. Good excuse to chow. | ||
Tuesday Jun 3 | ||
| Trail run tempo 1:16:00 [3] | |
| weight:148lbs shoes: Mizuno Inspire | ||
| Esker-Purple, full loop - 65, sunny and cool in woods. Lots of sweat by end.
Good run. Did several speed strides along the esker section which didn't feel too bad. So tried some longer hard pushes on the Purple trail. Did two of 5:15 and 6:10 with 4' in between. Then 3' rest and another for 5:50. They seemed to go forever. Was surprised at the end of the first; thought I had gone twice as long. Need to do more of this stuff. Lyn did an easy run which didn't seem to aggravate things. She was the timing function. When she caught up, the rest ended and start of the next. Made for a reasonable mix. | ||
| Note | |
| AOWN: Since avain is in the air, we had a fun display from our house wren this afternoon: a really neat dance and twitter on a branch while we had lunch. Yesterday one went and checked out the wren house but it had slid to close to the trunk. May not have passed the test. Lyn moved it so we'll have to see if it passes muster. | ||