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Training Log Archive: FletchLives

In the 31 days ending Mar 31, 2011:

activity # timemileskm+m
  Strength Training4 11:35:00 0.25 0.4
  Cyclops Spin9 8:13:30 112.3(4:24) 180.73(2:44)
  Trek/walk10 5:04:15 21.05(14:27) 33.88(8:59) 6105 /7c71%
  Yoga10 3:31:00
  Running6 2:43:47 17.0(9:38) 27.36(5:59) 755 /7c71%
  MTB3 2:10:00 34.9(3:43) 56.17(2:19) 250
  Total40 33:17:32 185.5 298.53 93510 /14c71%
averages - sleep:6.9 weight:176.1lbs

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Wednesday Mar 30, 2011 #

9 PM

Yoga 30:00 [2]
slept:5.5 weight:176lbs

Basic poses, stretching, and massage...SI pain over the last few day...trying not to aggrevate prior to LBL.
C • LBL Challenge 1

Tuesday Mar 29, 2011 #

1 PM

Note
slept:5.5 weight:176lbs

ART Appointment today...hammie & SI tightness/pain

Monday Mar 28, 2011 #

9 PM

Cyclops Spin 52:00 [3] 13.0 mi (4:00 / mi)
slept:4.5

Just spinning...LBL only days away!
10 PM

Yoga (stretching post spin) 20:00 [1]

Sunday Mar 27, 2011 #

6 AM

Running 40:00 [3] 4.7 mi (8:31 / mi) +10m 8:27 / mi
slept:6.5 weight:175.2lbs shoes: XT Wings 2

9 AM

Yoga (stretching post workout) 15:00 [1]

8 PM

Cyclops Spin 2:05:00 [3] 27.5 mi (4:33 / mi)

long(er) moderate spin...probably down to yoga and a few shorter workouts only until after LBL...still gotta long work week and packing.
10 PM

Yoga warm up/down (stretching post spin) 20:00 [1]

Saturday Mar 26, 2011 #

8 AM

Strength Training 20:00 [2]
slept:7.5 weight:177lbs

push ups, situps, chair dips, bicep curls (3 sets)
9 PM

Yoga (stretching) 15:00 [1]

lazy...didn't spin...just stretched in front of TV.

Friday Mar 25, 2011 #

Note
slept:4.5 weight:174.5lbs (rest day)

Tired...lazy...lots of work...excuse #4...excuse #5!

Thursday Mar 24, 2011 #

Yoga (YFA) 55:00 [3]
slept:6.25 weight:175.6lbs

Yoga for athletes vid...this is going to have to become more regular again to balance the increased mileage/intensity of workouts coming.
9 AM

Trek/walk (site visit) 15 [2] 1.0 mi (15 / mi) +20m 14 / mi

7 PM

MTB (mostly pave paths) 40:00 [3] 10.6 mi (3:46 / mi) +65m 3:42 / mi

Rode into the park at dusk for some night nav practice!
8 PM

Trek/walk (orienteering) 1:00:00 [3] *** 3.8 mi (15:47 / mi) +40m 15:17 / mi
spiked:5/7c shoes: XT Wings 2

Night nav practice at Shawnee Mission Park...a little rusty, but a couple of the small aluminum flags we missing. This was a run/trek so I'm splitting up the work out.

Running (orienteering) 15:00 [3] *** 1.5 mi (10:00 / mi) +25m 9:30 / mi
spiked:5/7c shoes: XT Wings 2

Night nav practice at Shawnee Mission Park...a little rusty, but a couple of the small aluminum flags we missing. This was a run/trek so I'm splitting up the work out.
9 PM

MTB 34:00 [4] 10.2 mi (3:20 / mi) +65m 3:16 / mi

Biked home with a vengence...had to out run the storm...thunder snow and sleet...got a little wet :)
10 PM

Yoga (stretching post workout) 12:00 [1]

Wednesday Mar 23, 2011 #

Note

Too many different categories/color...merged some stuff together.
6 AM

Yoga 20:00 [2]
slept:6.1 weight:175.6lbs

Needed a longer session, but wanted sleep...maybe tonight.
4 PM

Running 13:00 [2] 1.1 mi (11:49 / mi)

slow run with double jogging stroller...very sore calves/shins
5 PM

Strength Training (PT & core exercises) 15:00 [1]

9 PM

Cyclops Spin 38:00 [2] 8.5 mi (4:28 / mi)

Still not feeling it...night nav practice tomorrow, but might need a good day or 2 of rest and sleep.
10 PM

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

Tuesday Mar 22, 2011 #

6 AM

Yoga 12:00 [1]
slept:6.9

Meant to do a long yoga session, but the kids got up early (before 5) and would go back down, so just a little stretching...
10 AM

Note
slept:6.9 weight:178lbs

Just had ART...thank God. hips were locked up...gluts not usefull...calves taking the punishment. Hopefully all better!
4 PM

Trek/walk 19:00 [2] 1.1 mi (17:17 / mi)
shoes: XT Wings 2

Every mile counts!
9 PM

Cyclops Spin 1:11:00 [3] 16.0 mi (4:26 / mi)

Quick spin to help flush the aches post ART!

Monday Mar 21, 2011 #

12 PM

Trek/walk 51:00 [3] 3.7 mi (13:47 / mi) +210m 11:43 / mi
slept:6.5

Can anyone say 80degrees and muggy! Had to hit up the mystery ATV trails again at lunch!
6 PM

Trek/walk 18:00 [1] 1.1 mi (16:22 / mi)
shoes: XT Wings 2

Followed Turner around on his bike while pushing the jogging stroller.

Sunday Mar 20, 2011 #

Trek/walk 23:00 [1] 1.5 mi (15:20 / mi)
shoes: XT Wings 2

Family walk to neighborhood park and back.
10 AM

Running 15:00 [2] 1.3 mi (11:32 / mi)
slept:7.5 shoes: XT Wings 2

Running after Turner on the bike...slower pace, still sore plantar.
2 PM

Running 1:08:00 [3] 6.9 mi (9:51 / mi) +40m 9:41 / mi
shoes: XT Wings 2

Sadly, this is my current "long" run and weakness...at least I can only improve!
C • It will come... 4
3 PM

Cyclops Spin warm up/down 10:30 [2] 2.0 mi (5:15 / mi)

9 PM

Cyclops Spin 45:00 [2] 10.0 mi (4:30 / mi)

light spin to finish off day/week.

Saturday Mar 19, 2011 #

9 AM

Strength Training (brick patio & shoveling ) 3:00:00 [2] **
slept:6.0

Laid brick patio and shoveled a pickup load of compost.
8 PM

Running (Treadmill) 12:47 [3] 1.5 mi (8:31 / mi)
(injured) shoes: XT Wings 2

Short run on the treadmill...still have some plantar pain :(

Trek/walk warm up/down 5:00 [1] 0.25 mi (20:01 / mi)
shoes: XT Wings 2

9 PM

Cyclops Spin 1:24:00 [4] 20.1 mi (4:11 / mi)

Higher cadence ride for most of the session. Wore a 6-7lb pack.

Thursday Mar 17, 2011 #

9 AM

Strength Training (masonry work) 8:00:00 [2] *** 0.25 mi (32:01:36 / mi)

Not sure this qualifies as training, but my day off work was spent doing "work" for my dad. Spent 8+ hrs laying brick and flagstone patio hunched over and on my knees. Very sore now!
7 PM

MTB (gravel grinder) 56:00 [4] *** 14.1 mi (3:58 / mi) +120m 3:52 / mi
slept:6.0

Hilly dusk/night ride from the parent's house. It was a reminder that even road rides are better than the trainer!

Wednesday Mar 16, 2011 #

6 AM

Cyclops Spin 15:00 [2] 3.1 mi (4:50 / mi)
slept:5.5

Tired this morning, so just a short spin to wake up.
12 PM

Trek/walk 1:04:00 [3] ** 4.3 mi (14:53 / mi) +180m 13:10 / mi
slept:5.5

This was probably the most fun I've had on lunch ever! I found a network of 4-wheel trails on my hike and ran/trek/bushwhacked all around. Beats staying in front of the computer almost any day. It did help that the weather was gorgeous (60 degree F and sunny)!

Tuesday Mar 15, 2011 #

12 PM

Trek/walk 46:00 [3] 3.2 mi (14:22 / mi) +150m 12:33 / mi
slept:6.5 weight:177lbs

Hiked right from work and tried to got lost in KCK! 40lb pack and poles.
6 PM

Trek/walk (Family walk/run/bike) 18:00 [2] 1.1 mi (16:22 / mi) +10m 15:55 / mi

Chased Turner on his bike to the park and back!
9 PM

Cyclops Spin 53:00 [3] 12.1 mi (4:23 / mi)

Easy spin in front of the TV...mileage and intensity will be progressively added over the weeks. Hopefully more time riding outside with the weather changing.

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