Training Archive: cmorseIn the 7 days ending 2008-03-28:
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| S | S | M | T | W | H | F | ||||||||||||||||
Friday Mar 28 | ||
| Road Run warm up/down 10:46 [2]2 km (5:23 / km) | |
| shoes: Salomon TR2 | ||
| Misty, gray, 38F | ||
| Trail Run - Tempo tempo (Shafran) 35:15 | |
| shoes: Salomon TR2 | ||
| Random assortment of trails, all the 'loops' in Shafran proper, plus a couple trails I hadn't been on before leading to various backyard(s) so I doglegged those, then came back via a different set of trails hooking back up with the old trolley line. Pushed as hard as I could for the last 5 minutes or so. Felt good all the way around. | ||
| Exercises (various) (leg ups) 3:30 [1] | |
Thursday Mar 27 | ||
| Hiking (Shafran) 35:00 [1]2.2 km (15:55 / km) | |
| rhr:46 shoes: Puma Sierra Trail Racers | ||
| Geocaching with Hayden. Found first of a multi, but requires a pretty comprehensive knowledge of knots, so we'll read up and go back again. It was also starting to rain, so another good reason to get out of the woods. | ||
| Exercises (various) (Leg Ups) 3:30 [1] | |
Wednesday Mar 26 | ||
| Mixed Run (Geocaching) 1:20:00 [1]5.45 km (14:41 / km) +85m 13:37 / km | |
| rhr:43 shoes: Salomon TR2 | ||
| First part of a multi cache with the boys. This part involved finding and utilizing a laser to find the clue to the final. Also required knowing which of 6 phobias was not a real phobia (got it right on the first try). A combination of walking and jogging (though jogging with Hayden is more like jogging in place, still it gets the heart rate up a bit).
Ran out of daylight to get the final so we'll attempt it on a different day, but perhaps driving as its even farther from home and Hayden was dragging a bit by the time we got home... | ||
Tuesday Mar 25 | ||
| Mixed Run (Happy Feet) 30:00 [1] | |
| shoes: Puma Sierra Trail Racers | ||
Monday Mar 24 | ||
| Trail Run - Tempo tempo (LoDFP) 19:29 | |
| shoes: Salomon TR2 | ||
| Nice afternoon, 45F and sunny. Went out for a brisk tempo run, felt pretty good, but then face planted hard about 2/3 of the way and just couldn't muster a 5 effort for the final bit. No fishers, but had to dig quite a bit of wood out from under my thumbnail when I got home. | ||
| Road Run warm up/down 9:20 [3]2 km (4:40 / km) | |
| shoes: Salomon TR2 | ||
| Hiking (geocache) 20:00 [1] | |
| Went back with clues this time, got a bit further but still didn't find a cache at #2 (of 4). One of the reasons I don't like letterboxing - clues can be rather vague. Kind of like bingo O controls. When I'm in the circle, I expect to find the control in fairly short order. | ||
| Exercises (various) 3:30 [1] | |
| The ups. While laying down on the floor to do these, I noted that I must have crashed a lot harder than I thought. I've got a half-dollar sized swelling above my left knee (doesn't hurt unless pressed), my right elbow is sore, and my ribcage is tender in the back on the right side. | ||
Sunday Mar 23 | ||
| Hiking 1:00:00 [1]4.85 km (12:22 / km) +65m 11:36 / km | |
| shoes: Puma Sierra Trail Racers | ||
| Geocaching with Jackson and Hayden after work. Mostly roads to cemetary on Browns Bridge, first cache of a multi, but we couldn't locate it. Will check the clues and try again since its near home. | ||
| Exercises (various) (Leg Ups) 3:30 [1] | |
Saturday Mar 22 | ||
| Orienteering - Training ('98 Troll Cup Blue 1) 1:32:11 [3]*** 11.24 km (8:12 / km) +330m 7:09 / km | |
| rhr:47 weight:168lbs shoes: Salomon TR2 | ||
| Was going to follow the lead of JHen/Phil and rerun the 2001 Goat, but couldn't locate the map. Couldn't find a copy in the PG archives either and could only remember some of the control locations from memory.
So I decided to dig out the Blue course from the Troll Cup - hard to believe that was only 10 years ago - seems like ages. But a fine course it was - if I recall it was a DeWeese design with Gagarin vetting - or maybe the other way around. Jogging into the start I really didn't feel all that energetic, but it was clear blue skies and about 35, so worst case I'd have a nice walk in the woods. Had a bottle of dew and a GU in my fanny pack so confident to begin. Visited the cows at #2, didn't notice too many minor bones, but a couple skulls still evident. No real navigation problems, but hesitated in the circle a couple times to verify I was on the correct feature and not a nearby one, in all cases I was good. I've visited all these control sites before, and I'm sure I must have run this course before, but a number of the legs felt 'new' to me. Perhaps I just took different routes than previously or perhaps age has deleted some of the old ones from memory (I turned the age counter ahead a year today) Flushed up a sizable (12+) herd of deer enroute to #16, and also crossed paths with a couple different groups of mtn bikers (literally as I would pop out and cross the trail in front of them) Had to walk a number of the steeper hillsides, but took the opportunity to sip on my dew. I would have to say my energy felt stronger on the second half than on the first, but that may have been because I was pushing to see if I could break 90 minutes after doing the first 10 controls in reasonable time. I didn't break 90, but at least it bodes well for being able to run the ultra long without major bonkage. Note: The weight (2 below my stable average of 170#) was post run, but also after consuming a large turkey sub. That thing had to be 2# by itself, so probably finished up the run down a couple additional pounds. Or maybe I'm in an uncontrolled free-fall toward the G. Nah.... | ||
| C • March 22 2 | ||
| Mixed Run warm up/down 15:00 | |
| shoes: Salomon TR2 | ||
| jogging in to the start, brisk walk out from the finish | ||
| Note | |
| Decided to keep track of Geocache's found in an effort to motivate the boys to get out and do more of them (or do them more frequently at least). So I'll periodically keep a running tally for the current month and year.
2008 - 7 found, 1 miss March 08 - 7 found, 1 miss Note that I'm counting yesterday's first miss as a found cache because we searched every nook and cranny in the vicinity only to later find it had been removed. If it had been there, we'd have found it. In the case of the latter miss, I suspect it was placed with a less accurate GPS and thus the control 'circle' was likely larger than what we were searching in. But it was late in the day, sun going behind ridge so we only spent 15 minutes searching. Note we also go with coordinates only - don't bother reading the descriptions, clues or even what size cache we're looking for. We go to the location and look for something cache-like - sometimes with success, othertimes not, but we get out in the woods.... | ||
| Exercises (various) (Leg Ups) 3:30 [1] | |
| Note | |
| Have to work tomorrow (Easter), but since I don't have to be in uber early, I can ride in daylight and will probably ride the 'bent. Not sure what possessed me, but I decided to weigh the bike (as ridden, not stripped) and it weighs in at just a tad over 45# - ouch. No wonder the hills suck so bad. Might have to seriously look at a lighter bike for the future like that Mistral I was musing over last week - that would shave over 40% off the total bike weight. I do like the ride of the LWB though. | ||