Tuesday Feb 28 |
 | Swimming 1:00:00 [2] | |
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| Getting better, more relaxed (less tired?) than yesterday. |
Monday Feb 27 |
| Strength/Core (gym) 30:00 [1] | |
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| Swimming (lessons) 1:10:00 [2] | |
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Sunday Feb 26 |
| Hiking 1:15:00 [2] 3.3 mi (22:43 / mi) | |
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| Hiking at Whitewater SP. Much more leisurely than the last trip - lots more ice on the trails and you don't want to slip on the narrow ridges. Only logged half the time as training.
We were crossing the river upstream of the group camp and had just started up the trail below the limestone cliffs, when we saw the most bizarre thing. Well, first we heard it - a group of people singing what seemed like an old gospel song - the one that goes "down by the river" etc. We stopped to listen, and it gradually got louder until a group of about 10-15 people came into view, slowly walking down the trail from the direction of the group camp. They were in fact singing, and looked like a Christian group of some sort. They slowly walked down to the river (mostly ice covered with some open water near the concrete crossing blocks) and proceeded to range themselves along the blocks spanning the river. One by one they dipped their hands into the water, stood up and announced their "joyous and open hearts" (and the like) to the whole valley. One person would did this, then they all would sing again, then another would.
Not having been brought up religious, I've never seen anything like it. We were about 25 meters upslope and no more than 100m away, pretty much with a front seat to the whole thing (well, they did make a spectacle of themselves and didn't seem to mind, so we didn't really try to be clandestine.) |
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| C • Thanks 1 |
Saturday Feb 25 |
| Ski (classic) 2:10:00 [3] * 12 km (10:50 / km) +200m 10:00 / km | |
| ahr:138 max:177 shoes: Alpina X-C ski boots |
| In honor of the big ski race in Wisconsin, I figured I had to find some snow somewhere today. Turns out there was quite a bit along the North Shore. Awesome trail conditions, clear blue sky, in the teens. Went slow and took some pictures. Couldn't ask for a better day! |
| Hiking 45:00 [2] 1.0 mi (45:00 / mi) | |
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| Some hiking around and taking photos at the lake and at Gooseberry falls. |
| Note | |
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| Rib was acting up again today - probably the uphill poling. |
Friday Feb 24 |
| Road Run tempo (gym) 29:20 [4] 4.0 mi (7:19 / mi) | |
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| Ran laps until I got bored. Originally it was just supposed to be a warm up. |
| Strength/Core (gym) 25:00 [1] | |
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| Swimming (gym) 50:00 [2] | |
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Thursday Feb 23 |
| Spinning (gym) 45:00 [4] | |
| weight:148.6lbs |
| Race day again - so soon? Pushed hard enough to go fuzzy a couple times. I must be getting soft. |
| Spinning (gym) 10:00 [5] | |
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| Strength/Core (gym) 30:00 [1] | |
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| Usual set. |
| Swimming (gym) 1:00:00 [2] | |
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| Managed 1 length with breaststroke and 3/4 length with freestyle. Note to self: SLOW DOWN! |
Wednesday Feb 22 |
| Swimming (lessons) 1:15:00 [2] | |
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Tuesday Feb 21 |
| Note | |
| (rest day) |
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Monday Feb 20 |
| Orienteering race (Extreme-O) 2:21:00 [3] *** 10 km (14:06 / km) +275m 12:24 / km | |
| ahr:166 max:185 spiked:23/24c shoes: Salomon XA Pro 3D (2006, black |
| Teamed up with Ian on the Extreme-O. Steady cold rain throughout the entire event. Ian wouldn't let me crawl into any culverts, even though I begged several times. He made me navigate instead. No fair. |
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| C • I want details! 4 |
| Hiking 25:00 [2] 2 km (12:30 / km) +125m 9:31 / km | |
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| Walk to the top of Pine Mtn - Extreme-O warmup |
Sunday Feb 19 |
| Orienteering race 1:39:12 [4] *** 9.9 km (10:01 / km) +540m 7:52 / km | |
| ahr:180 max:194 spiked:15/19c shoes: Salomon XA Pro 3D (2006, black |
| Why so much climb? Boomed #3 and #12 (see splits) especially 12 which led to some up and down along the side of a big ridge. Course was rated at 365m.
Not such a good run. It was inconsistent. I was fast (7-8 mpk) on the flat or downhill legs, around 10 mpk on the uphill, plus the two mistakes were too much to call it a good race~~~ |
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Day 2 Blue - Splits |
Saturday Feb 18 |
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| Event: GEORGIA NAVIGATOR CUP
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| Orienteering race 1:32:03 [4] *** 9.6 km (9:35 / km) +370m 8:02 / km | |
| ahr:185 max:197 spiked:13/16c weight:148lbs shoes: Salomon XA Pro 3D (2006, black |
| GNC Day 1. Nice course, especially the open woods north of 354. |
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Day 1 Blue - Splits |
Wednesday Feb 15 |
| Swimming (lessons) 1:00:00 [2] | |
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Tuesday Feb 14 |
| Spinning hills (gym) 50:00 [4] | |
| ahr:164 max:185 |
| Tried to make it a hill workout to prepare for GNC. Tapering after this, only swimming. Rib felt pretty good, seems to be turning the corner (with some help from Vitamin I) |
Monday Feb 13 |
| Swimming (lessons) 1:15:00 [2] | |
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| Improvement! Managed to chain together a couple of breaths during freestyle, and going slow enough to not waste it. Max distance a bit over 1/2 length. |
Sunday Feb 12 |
| Note | |
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| MNOC Nerstrand |
| Orienteering race 1:11:00 [4] *** 7.4 km (9:36 / km) +180m 8:33 / km | |
| spiked:14/16c weight:146.8lbs (injured) shoes: Salomon XA Pro 3D (2006, black |
| Long course at Nerstrand. About 4 inches of snow still on the ground, more on north slopes. less on south. |
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| C • Cracked rib ? 3 |
| Orienteering (control retrieval) 30:00 [2] *** 2.5 km (12:00 / km) | |
| spiked:5/5c shoes: Salomon XA Pro 3D (2006, black |
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Friday Feb 10 |
| Note | |
| weight:149.6lbs |
| Went to Afton Alps after work with Chuck, Dave, and Jay. |
Thursday Feb 9 |
| Spinning intervals (gym) 50:00 [4] | |
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| Mostly 60/60, some 90s. Didn't go hard enough for 5 |
| Strength/Core 30:00 [2] | |
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| Swimming 30:00 [2] | |
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Wednesday Feb 8 |
| Spinning hills 50:00 [4] | |
| ahr:164 max:185 |
| High resistance, low cadence to simulate hills. A 2 min sprint near the end. |
| Swimming 1:00:00 [2] | |
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| Same as yesterday. Seeing some improvement. |
Tuesday Feb 7 |
| Spinning (gym) 50:00 [4] | |
| ahr:164 max:180 weight:148.4lbs |
| Endurance ride. Not feeling 100% today so I resisted the urge to sprint. |
| Strength/Core (gym) 30:00 [1] | |
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| The usual set, back first |
| Swimming (gym) 50:00 [2] | |
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| s/b "Swimming" with those little quotation marks you make with your hands. Practice: gliding; back float; tread water; freestyle stroke; breathing at poolside and during stroke. The breathing still isn't clicking grr... mouth out of water and tucked but not willing to gulp air. Watched another guy in the pool for a while (intermediate level). Stopped when I started to get tired and sloppy - no bad habits! |
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| C • curious? 9 |
Monday Feb 6 |
| Road Run intervals (gym) 29:30 [4] 4.0 mi (7:22 / mi) | |
| ahr:175 max:191 |
| 8 x 200 intervals 2:3 plus warmup/cooldown |
| Swimming (lessons) 45:00 [2] | |
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| Learned a bunch of basics: float, kick, stroke, side breathing. Introduced freestyle, back, and breast stroke. |
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| C • Swim O! 3 |
Saturday Feb 4 |
| Spinning (gym) 45:00 [4] | |
| ahr:170 max:189 |
| High endurance, a couple of sprints |
| Ski (classic) (classic) 1:45:00 [3] 17.4 km (6:02 / km) | |
| ahr:150 max:177 weight:148.2lbs shoes: Alpina X-C ski boots |
| Three major loops at Lake Maria. Trails had about 2-3 inches of powdery snow on top of a hard, almost icy base. Not yet groomed - nice conditions to cut the first tracks on a few of the trails. |
| Orienteering 46:00 [3] *** 2.5 km (18:24 / km) | |
| spiked:17/20c shoes: Salomon XA Pro 3D (2006, black |
| Control picking after ski at Lake Maria. Too bad I set the course through the middle of a prickly ash infested area. 4-12 inches of snow made for tough going. |
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| C • slowing down a bit 5 |
Friday Feb 3 |
| Swimming 40:00 [2] | |
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| First time seriously swimming in many years. Dan coached me on the basics, focusing on the crawl (freestyle) stroke. His assessment was: good arm position, but need practice rotating upper body before breathing is sustainable (I did manage to gasp a couple.) Also did some still breathing exercises (blowing bubbles) A lot to learn. Total distance about 10 laps. |
Thursday Feb 2 |
| Spinning (gym) 50:00 [4] | |
| weight:148.2lbs |
| HIgh endurance. Forgot the HRM. |
| Strength/Core (gym) 25:00 [1] | |
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| Same as Tuesday. |
Wednesday Feb 1 |
| Spinning intervals (gym) 15:00 [5] | |
| ahr:174 max:190 |
| Extended intervals: 1-2-3-4-5-4-3-2-1, 2:1 recovery. |
| Spinning (gym) 30:00 [4] | |
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| Spinning (gym) 15:00 [3] | |
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| Strength/Core (gym) 45:00 [1] | |
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| Muscle tone, lots of core |