Training Log Archive: expressoIn the 31 days ending Dec 31, 2006:
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Sunday Dec 10, 2006 #
Run (snow) 1:09:00 [2] 6.5 mi (10:37 / mi)
shoes: Montrail Vitesse 610
Snow trails around Old School, DRT down to 137 bridge & back. These are groomed like the rest of the DRT. Yay!!
Swim 30:00 [2]
Swim shortened so we could watch the video to analyze our stroke. Got a list of things to work on. Very Worthwhile. Next we are going to analyze our stroke from underwater.
Saturday Dec 9, 2006 #
Run (mixed) 1:07:00 [2] 6.6 mi (10:09 / mi)
shoes: Montrail Vitesse 610
Adler Lap. Beautiful (if nippy) morning for a run along the DesPlaines River Trail. Unlike the rough, foot-packed snow there last year, it appeared they had groomed it with some snowmobiles. This made the footing much better than expected. Chronic old hamstring injury has resurfaced. This is probably from the new biking and the "hill mill" workouts last week.
Thursday Dec 7, 2006 #
Bike (trainer) 30:00 [2]
Back on the trainer. Pushed it a harder than two nights ago. Like swimming, this is just another cross-training attempt.
Swim 55:00 [2]
Coach brought in a video camera for stroke analysis. This would have seemed way overboard for my modest swimming goals a few months ago but my technique has made vast improvements so I'm up for anything.
Wednesday Dec 6, 2006 #
Run hills (treadmill) 41:33 [3] 3.31 mi (12:33 / mi)
shoes: Mizuno WR 610
CV workout (level 8). Speed was not too bad but the incline killed me. I need to try a lower level next time.
Tuesday Dec 5, 2006 #
Bike (trainer) 30:00 [1]
Easy spin on the trainer.
Swim 55:00 [2]
Simple but effective workout. Pushed the last 5x100 set. Felt good but I need to give my shoulders a rest from the paddles next time.
Sunday Dec 3, 2006 #
Orienteer race 1:06:30 [4] ***** 5.9 km (11:16 / km)
shoes: VJ Falcons
Badger Meet @ Cat's Meow. 5" of snow covered this open forest and accented the myriad of glacial terrain features. Kevin has worked hard making this map and Charlie set a great course for us (thanks!!). This was just like last year's race but much colder. I got there early so I'd have "first tracks" through the snow and had a very enjoyable race. With no vegetation, you could see for 150 meters through the woods so this aided my navigation greatly. I was pleased with all aspects of my race (planning, execution, speed). It's fun to finish the season with a good race but I have a lot to work on before next year.
Orienteer race 21:21 [4] ***** 2.3 km (9:17 / km)
shoes: VJ Falcons
Short Course @ Cat's Meow. I just couldn't get enough of this terrain so I ran the short course after my long race. It was about orange difficulty with a lot of hills.
Swim 55:00 [2]
I went to practice to loosen-up after the race so I took it pretty easy.
Friday Dec 1, 2006 #
Lift (snow shoveling) 2:00:00 [2]
Solid 10+ inches of wet stuff. Very tiring and not fun when my neighbor fired-up his snowblower and I had to listen to and smell it.
Gym (snowshoeing) 55:00 [2] 2.5 mi (22:00 / mi)
shoes: Montrail Vitesse 610
Adler to Oak Spring & back. Very deep and my first time ever on snowshoes so I took it easy and walked for 2/3 of the way.