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Training Log Archive: FletchLives

In the 30 days ending Apr 30, 2011:

activity # timemileskm+m
  MTB11 16:54:00 165.3(6:08) 266.02(3:49) 63514 /14c100%
  Trek/walk14 16:53:00 41.05(24:41) 66.06(15:20) 35929 /36c80%
  Cyclops Spin8 5:43:49 80.1(4:18) 128.91(2:40)
  Yoga14 5:22:00
  Running9 4:44:50 28.53(9:59) 45.92(6:12) 1723 /3c100%
  Strength Training3 2:50:00
  Total57 52:27:39 314.98 506.91 116646 /53c86%
averages - sleep:6 weight:176.5lbs

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Saturday Apr 30, 2011 #

2 PM

Trek/walk 30:00 [1] 1.5 mi (20:00 / mi)
shoes: XT Wings 2

Chasin' the kids to the park and back!
8 PM

Trek/walk 20:00 [2] 0.8 mi (25:01 / mi) +8m 24:15 / mi

Another walk with Turner.
9 PM

Running 31:05 [3] 3.4 mi (9:09 / mi) +12m 9:03 / mi
shoes: XT Wings 2

Thursday Apr 28, 2011 #

7 AM

MTB (power commute) 1:05:00 [4] 17.2 mi (3:47 / mi) +75m 3:44 / mi
slept:5.5 weight:175lbs

Brisk ride in this morning! Leg is still funny...
5 PM

MTB (commute) 2:00:00 [3] 20.1 mi (5:58 / mi) +90m 5:53 / mi

Easier ride broken up with an appt. with my active release therapist (nerve work today...time to ice!) and a flat. My rim tape was slipping and cut through the base of the tube stem. I even got a couple miles in on the SMP singletrack on my way home!
7 PM

Trek/walk (mowing) 30:00 [1] 1.0 mi (30:00 / mi)

beer in hand...mow and trim! (I know hardly a workout, but it is time on my feet)
10 PM

Yoga 25:00 [1]

stretching/massage

Wednesday Apr 27, 2011 #

9 PM

Running 9:35 [2] 0.83 mi (11:33 / mi)
slept:4.5 weight:175.4lbs

Testing a few pairs of shoes (Zappos) on the treadmill...legs very sore.

Cyclops Spin 15:40 [5] 5.0 mi (3:08 / mi)

Redlined on the trainer for 5 miles...thought a different kind of workout might mix things up as I've got 35-40 of steady riding planned for tomorrow.
10 PM

Yoga 35:00 [2]

stretching, massage legs...ouch! Another ART apt. tomorrow afternoon...hopfully we can get this leg (nerve) issue figured out!

Tuesday Apr 26, 2011 #

12 PM

Running 28:35 [3] 3.2 mi (8:56 / mi) +40m 8:36 / mi
slept:5.5 weight:176.8lbs (injured)

Short, hilly run from the workplace. Felt good to get out and the weather was great (cloudly in the upper 50s) for the run. Still frustrated with right leg pain that occurs somewhere about 1.5-2miles into the run. Can't land mid/fore foot (knee bent), but heel strike with straight leg I do okay...probably why I have no noticable pain trekking. Not sure what or how to fix, but it is making me angry and nervous!

Monday Apr 25, 2011 #

Note
(rest day)

Drained and not feeling it...must be the weather. Going to attempt commutes Thurs. & Fri. Turner's B-day Party following Saturday morning run. Excited for paddle & bike brick on Sunday at Smithville!
6 AM

Strength Training 25:00 [2]

Situps, Pushups, Dips, Leg lifts (2sets of 30)

Sunday Apr 24, 2011 #

2 PM

MTB (Trailer pull) 32:00 [3] 6.0 mi (5:20 / mi) +5m 5:19 / mi

pulled Turner for a short ride.
8 PM

Running 20:00 [3] 2.1 mi (9:31 / mi)
shoes: XT Wings 2

9 PM

Strength Training 25:00 [2]
shoes: XT Wings 2

sketches, leg swings, 1 leg squats, lunges...
10 PM

Cyclops Spin 16:44 [3] 4.0 mi (4:11 / mi)

Saturday Apr 23, 2011 #

10 AM

Trek/walk race (orienteering) 1:12:00 [2] * 2.1 mi (34:17 / mi) +15m 33:32 / mi
spiked:14/14c shoes: XT Wings 2

I took my son, Turner (~3yrs), to his first "race with daddy." He did great and had an awesome time. The event was at a local comm. college, so there was plenty of building/features to reference and distract us. We stopped at a train caboose and went to the performing art center for a restroom break. I think if it had been a mass start or 1k in distance, he would have done even better as the toddler "boardum" began to set in ~ halfway through. Fun time and confidence boosting for my kiddo..."mommy needs to watch me next time!" I only carried him about a quarter mile...so he did quite a bit of running/walking.

Friday Apr 22, 2011 #

9 PM

Running 18:35 [3] 2.1 mi (8:51 / mi) +3m 8:49 / mi
slept:6.25 weight:177.5lbs shoes: XT Wings 2

IT/hip aggrevation about a mile into it...so frustrating!!!
10 PM

Yoga (streching/massage/rolling) 25:00 [1]

Thursday Apr 21, 2011 #

5 PM

Note

Chiro. Appt. - Sacrial joint (hip) was out...should start working/feeling better now!
7 PM

Cyclops Spin 1:50:00 [3] 24.0 mi (4:35 / mi)

Long, easy spin taking it easy on the recently reset hip...iced afterward. Watched Zombieland.

Wednesday Apr 20, 2011 #

9 PM

Cyclops Spin 28:00 [2] 6.0 mi (4:40 / mi)

10 PM

Yoga (foam rolling) 15:00 [1]

Tuesday Apr 19, 2011 #

9 PM

Yoga 20:00 [1]
(injured)

Mainly foam & tennis ball rolling. Right hip hurt...seems out of place b/c it was a muscle or excessive use injury...just sharp pain when leg trail behind me...hopefully will get cleared up this week.

Monday Apr 18, 2011 #

6 AM

MTB (commute) 1:16:00 [3] 17.7 mi (4:18 / mi) +60m 4:15 / mi
slept:6.0

Great ride into work...first communte of the year! About 65min of actual riding...The rest is just traffic related stops. I'm leaving this at a 3 intensity, but portions definitely got to 4 on this hills...and remember this was done on a full-sus. MTB, no cx.

I'm hungry and tired now...
5 PM

MTB (commute) 1:23:00 [4] 16.8 mi (4:56 / mi) +60m 4:53 / mi

Different route home...added a couple miles up front to avoid a steep hill as I was still exhausted from the morning ride...and lack of nutrition (I forgot how much an additional ~3hrs of riding would affect my calorie needs - only packed the standard lunch). Wanted to get home to see kids/wife, so I cut through some commercial lots to shave a mile or 2 at the end. Intensity was higher on the way home, even though the pace was not.

Looking for to more (unfortunately not daily) commutes!
9 PM

Yoga (foam roll) 15:00 [1]

Sunday Apr 17, 2011 #

Cyclops Spin 12:00 [2] 2.0 mi (6:00 / mi)

spun next to wife while she tested shoes on the treadmill.
10 AM

Running (singletrack) 45:00 [3] 5.0 mi (9:00 / mi) +35m 8:48 / mi
slept:8.5 shoes: XT Wings 2

Conclusions...still had IT pain starting after about a mile that got gradually worse...went away instantly once I started trekking (even a fast pace)...still not convince I don't have a hip half about of place!

Sore toes...I think my XT Wings are getting too small for longer activities...exploring other options/sizes for RTNX.
1 PM

MTB (singletrack) 47:00 [3] 9.2 mi (5:07 / mi) +15m 5:05 / mi

Fast, flowy KS River trails! Wish I could have done 2-3 more laps, but family was waiting and teammate Tim wrecked badly the the MTB race across town, so we stopped to check on him.
5 PM

Trek/walk 35:00 [1] 0.75 mi (46:40 / mi)

Mowed the yard...distance approx.
9 PM

Yoga 1:00:00 [2]

Lots and lots of foam rolling, some basic poses, stretching...and MASSAGE!

Saturday Apr 16, 2011 #

4 PM

Trek/walk 30:00 [1] 1.25 mi (24:00 / mi) +12m 23:18 / mi
slept:7.0 (sick) shoes: XT Wings 2

family walk at the dog park...feeling crappy again... :(
9 PM

Yoga 15:00 [2]

basic poses, foam roller, streching...

Friday Apr 15, 2011 #

Note
slept:4.0

Early day left for Omaha at 5:30, back around 4:30...not enough sleep...feeling drained.

Thursday Apr 14, 2011 #

7 PM

Yoga (foam rolling/streching) 10:00 [1]

8 PM

Cyclops Spin 1:25:00 [4] 20.1 mi (4:14 / mi)
slept:6.5 weight:176.4lbs (sick)

High cadence/intensity spin while watching the new Star Trek movie...action films help hide the numbingly boring nature of the trainer ride.
9 PM

Yoga 35:00 [3]

Partial dvd of YFA...then helped unload kids and stuff from the car when Patty got back from Lawrence lessons.

Wednesday Apr 13, 2011 #

12 PM

Trek/walk (pack trek) 1:02:00 [4] 4.6 mi (13:29 / mi) +43m 13:06 / mi
slept:6.0

Fast trek with 30-40% of it as a run/shuffle...still funny IT feel...~40lb pack

http://www.gmap-pedometer.com/?r=4426784

Tuesday Apr 12, 2011 #

5 PM

Trek/walk 30:00 [1] 1.5 mi (20:00 / mi) +4m 19:50 / mi
slept:7.0 (sick)

just a walk with the boys...
9 PM

Cyclops Spin 44:00 [2] 10.0 mi (4:24 / mi)

easy spin to start building my way out of this sickness slump...right leg still feels funky.
10 PM

Yoga (stretching post spin) 30:00 [1]

stretches and lots of foam rolling...hopefully yoga & trekking tomorrow!

Monday Apr 11, 2011 #

6 PM

Trek/walk 19:00 [1] 1.25 mi (15:12 / mi) +5m 15:01 / mi
slept:8.0 (sick)

Nasty headcold the last 3 days...hopefully will get back into things soon!

Saturday Apr 9, 2011 #

1 PM

Strength Training 2:00:00 [3]
slept:6.9 weight:176.8lbs

Yard & Garden work...bend & squat & rake!
4 PM

MTB (Family walk/run/bike) 13:00 [1] 1.3 mi (10:00 / mi) +5m 9:53 / mi

9 PM

Running 54:00 [3] 5.5 mi (9:49 / mi) +15m 9:44 / mi
(sick) shoes: XT Wings 2

went for a test run with the Stella demo light...still having IT pain from LBL...
10 PM

Yoga (stretching post workout) 15:00 [2]

Friday Apr 8, 2011 #

10 AM

Trek/walk 25:00 [1] 1.2 mi (20:50 / mi)
slept:5.5 weight:176lbs (sick)

Site visit at Arrowhead.
6 PM

Running 28:00 [2] 2.1 mi (13:20 / mi) +7m 13:12 / mi
(sick)

Chased Turner on bike...he's getting faster!

Thursday Apr 7, 2011 #

8 PM

Cyclops Spin 32:25 [3] 9.0 mi (3:36 / mi)
slept:6.0 (sick)

Wednesday Apr 6, 2011 #

6 PM

Trek/walk 15:00 [1] 0.6 mi (24:59 / mi) +5m 24:22 / mi
slept:5.5 weight:178lbs (sick) (rest day)

an easy walk with the boys...not feeling well...very tired.

Tuesday Apr 5, 2011 #

5 AM

Yoga warm up/down (stretching) 12:00 [1]

Just loosening up before an early morning client meeting in Des Moines. ~90 mile race at LBL (sat/sun)...8hrs in the car back to KC...leave Monday afternoon for Des Moines...7am meeting Tuesday drive back...

Guess what...my muscles are still tight and sore!
2 PM

MTB (SS) 1:18:00 [3] 15.2 mi (5:08 / mi) +75m 5:03 / mi
slept:5.25

Pulled Turner around in the trailer with the old gearless, rigid steelie. Slowish pace...but ~30mph headwinds, hills, and tight/tired race legs all contributed. Thought about putting the intensity at a 2 because my heartrate stayed relatively low, but the anarobic conditions seemed to warrant the additional level.
6 PM

Trek/walk 40:00 [2] 1.4 mi (28:34 / mi) +7m 28:08 / mi

Walked the neighborhood with the boys...carried Reece the whole time.

Sunday Apr 3, 2011 #

1 AM

Trek/walk race 3:12:00 [4] **** 6.7 mi (28:39 / mi) +60m 27:53 / mi
spiked:2/4c shoes: XT Wings 2

Night trek back to HQ for the paddle section...rough, skipped a couple cps to make the paddle, but when we got to the TA they cut us off because there was a severe wind advisory about to go into affect and they had already rescued more than a half dozen capsized boat from the 12hr couse...game over...potato/chili dog/beer...sleeep!

Saturday Apr 2, 2011 #

7 AM

Running race (bushwhack) 50:00 [4] *** 4.3 mi (11:38 / mi) +60m 11:09 / mi
spiked:3/3c shoes: XT Wings 2

First trekking leg of race...no pack needed...only one bobble coming back to TA.
8 AM

MTB race (singletrack) 3:20:00 [3] ** 25.1 mi (7:58 / mi) +100m 7:52 / mi
spiked:7/7c

First LBL bike leg:

We had some issues...
-Linda was suffering calf cramps within a couple miles
-My water bladder had leaked out (must have set my bag on the valve duing the first trek)
-Linda's front derailer broke...
12 PM

Trek/walk race (trek, shuffle, BUSHWHACK!) 6:53:00 [4] **** 16.4 mi (25:11 / mi) +200m 24:16 / mi
spiked:13/18c shoes: XT Wings 2

Epic Trek...we knew it was coming with only 7hrs to complete without penalty...but ouch! Nav was spot on, but we struggle with CP28 and weren't moving fast enough...so we had to skip more than we liked on the way back in order to make the cutoff.
8 PM

MTB race 4:50:00 [3] ** 35.2 mi (8:14 / mi) +150m 8:08 / mi
spiked:7/7c slept:3.5

2nd bike leg:

Tired/Sleep leg...long transition out of the trek...had to mend some feet and treat some lake water...the sleep monsters started hitting Nate pretty bad by the end (that and dehydration). Overshot a turn because of a map issue...Jason left a section out.

Friday Apr 1, 2011 #

6 PM

MTB warm up/down 10:00 [1] 1.5 mi (6:40 / mi)

last minute testing/tweaking on the bike prior to morning race time...

Yoga warm up/down (stretching) 10:00 [1]

bassic poses and sketching after extended drive down to LBL

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