Training Log Archive: FrankTheTankIn the 31 days ending Dec 31, 2006:
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Sunday Dec 31, 2006 #
Road Running 1:05:03 [3] 10.0 mi (6:30 / mi)
Ran over the locks and did the Discovery loop (long version) around the light-house. I felt a bit sluggish to start out, but once I got rolling I felt really good. It was a great day for a run.
Rock Climbing (Top rope/bouldering) 1:30:00 [2]
Climbed some top-rope routes and then did a little bouldering. I did get a new V-2 today (onsight) and my tope-rope was about 5.10a-b range. Overall, a pretty good day of climbing.
Saturday Dec 30, 2006 #
Orienteering 39:58 [4] 4.5 km (8:53 / km) +492ft 7:37 / km
Bog Slog course #3 foot: Had an ok run today. I wasn't too excited about running this morning, so I didn't have high expectations starting out. I had several small errors that probably cumulated to around 4:00-5:00 total. I also lost my shoe in the mud bog (pulled it right off my foot), so I lost some time digging my shoe out of the bog. Also, could stand to run some hill intervals :)
Friday Dec 29, 2006 #
Road Running 32:24 [3] 4.6 mi (7:03 / mi)
ahr:162 max:173
Easy Shilshole loop. Felt pretty good today and it was nice to get out after the 3hr drive today.
Rock Climbing (Bouldering) 1:00:00 [3]
Felt pretty tired climbing tonight. I climbed mostly V-1s. I did get a short V-2 that I have been working on. Not the best day of climbing, but it was fun as always.
Thursday Dec 28, 2006 #
Road Running 31:58 [3] 4.7 mi (6:48 / mi)
ahr:163 max:178
Easy XC course loop. A bit breezy and cold today, but a good solid run.
Wednesday Dec 27, 2006 #
Snow Skiing (downhill) 5:00:00 [2]
Hit up 7in of fresh windblown crust at Mission today. It was a great day of skiing, a bit windy but great conditions. Took my new gps watch and measured 14000ft of vertical before my battery ran out. Had a fun day.
Tuesday Dec 26, 2006 #
Road Running 32:11 [3] 4.7 mi (6:51 / mi)
ahr:165 max:199
Easy run around the XC loop. Felt a bit tired today, but got to use my new Forerunner watch and heart-rate monitor. It's a pretty nice tool and I'm excitied about using it in my workouts particularly my multisport workouts. It will take some time to figure it out, but hey I'm an engineer so it should be fun.
Saturday Dec 23, 2006 #
Road Running 31:18 [4] 4.7 mi (6:40 / mi)
Ran up and around the XC course today http://www.usatf.org/routes/view.asp?rID=89890
There was about 1/2in of snow this morning so it was nice. Felt pretty good today.
There was about 1/2in of snow this morning so it was nice. Felt pretty good today.
Friday Dec 22, 2006 #
Road Running 26:08 [3] 3.7 mi (7:04 / mi)
Easy run down to the Post Office to mail a letter and then on to the river and bike path. Felt a bit tired today.
Wednesday Dec 20, 2006 #
Rock Climbing (Indoor Bouldering) 1:30:00 [3]
Had a good bouldering session today. Climbed mostly V-1's, but climbed all pretty well and didn't get pumped.
Tuesday Dec 19, 2006 #
Road Running 35:17 [3] 5.0 mi (7:03 / mi)
Easy loop and a half around base after work.
Rock Climbing (Indoor-top rope) 2:00:00 [2]
Had a pretty good climb session tonight. Climbed mostly 5.10b's. Did 3:00 of abs/core after.
Sunday Dec 17, 2006 #
Snow Skiing (Downhill) 8:00:00 [2]
Hit up Steven's Pass today. Snow was great and the crowds were nonexistant.
Saturday Dec 16, 2006 #
Orienteering race 34:15 [4] 4.5 km (7:37 / km)
UW meet: Had my best run of the season so far. Lost about 2min on control 12 and another minute on control 6. Felt a bit tired on the long legs towards the end, but overall I was pretty happy.
Wednesday Dec 13, 2006 #
Road Running 44:11 [3] 6.2 mi (7:08 / mi)
Easy run this afternoon. Loop from my house. The power went off at work so they let us all go home early. It was nice to be able to run during the day while it was still light out. Had to fight a pretty strong wind at times today.
Tuesday Dec 12, 2006 #
Road Running intervals (Fartlek) 37:15 [4] 5.5 mi (6:46 / mi)
Ran single loop around base plus another shorter loop. After 16min I did 6 x (1:00hard x 1:00easy) fartlek work. Felt good tonight and it was nice to turn up the music a little bit as coach K would say. No rain, so I lucked out :)
Rock Climbing (Indoor) 2:00:00 [2]
Did some top-rope tonight. I did a "15min" warmup drill with BB and lasted about 5min where you climb up and down on the wall not following any specific routes, but emphasis on being on the wall for extended time. It was pretty pathetic, I got pumped after 2 times up and down, not climbing very smart I guess. I was pretty much burned for the rest of the night. I tried climbing a few more routes, but didn't climb very well. Did 3:00 abs/core after. Not a good session.
Saturday Dec 9, 2006 #
Road Running 49:58 [3] 7.5 mi (6:40 / mi)
Fantastic loop: I ran up to the Piper's creek trailhead and took the trail down into Carkeek park then came back out another drainage trail that pops out on Mary Ave. and 100th see http://www.usatf.org/routes/view.asp?rID=8525
for a similar route. This is a great route and I'll be running this one a lot more. Felt good today, but had to buck a stiff headwind back. Luckly it was downhill most of the way.
for a similar route. This is a great route and I'll be running this one a lot more. Felt good today, but had to buck a stiff headwind back. Luckly it was downhill most of the way.
Friday Dec 8, 2006 #
Road Running 57:52 [3] 8.0 mi (7:14 / mi)
Ran over the locks and did a Discovery Park loop. Found a new trail today that I have never ran before. It's skinny singletrack and was good o'ing practice. The trail runs generally east-west and kind of splits the park in half north/south. It's kind of hard to find in some places. I felt a little better running today, but it was a pretty easy run.
Thursday Dec 7, 2006 #
Road Running 35:38 [3] 5.0 mi (7:08 / mi)
Ran the Golden Gardens loop up from the water. Very calm quiet evening for a run. I felt pretty tired tonight, but I don't have to work tomorrow so that's good.
Wednesday Dec 6, 2006 #
Road Running 25:48 [3] 3.5 mi (7:22 / mi)
Easy single loop around base tonight. Felt tired but was a good recovery run.
Strength 20:00 [3]
Did some Lat pulls, leg extensions, abs/core, and dips. Was contemplating doing some free-weight squats tonight, but didn't feel up to it plus I didn't want to be sore for a week.
Sunday Dec 3, 2006 #
Adventure Race race (MTB/Trek/Oing) 5:36:00 [3]
Competed in the Final BEAST: Started off with a short trekking section then a short MTB section on mainly single-track and then continued on MTB on the Snoq. Valley Rail trail to three other TAs where we did some short trekking sections. Biked back to the Start-Finish via the Snoq. Valley Rail Trail and then had a short o'ing section. Weather was cold and the trails were snow/ice mix so the biking was a little sketch at times, but BB and I managed to keep the rubber side down the whole day. I thought we kept moving pretty well, however at the end during the o'ing section BB started cramping and we lost ground on a tight finish battle. Also, we didn't do any towing today and I think we might have been able to cut 30min or so with towing. Overall, I thought we had a good day.
Saturday Dec 2, 2006 #
Orienteering race 34:32 [4] 4.5 km (7:40 / km)
WIOL #3 at North Seatac: I had a fairly good run today. I messed up pretty bad on 1 and lost 2:00-3:00 and then had another large error on 14 where I lost 1:00-2:00. Other than those two mistakes I didn't have too much error. I felt pretty good running today and kept good map contact, but I am still not where I should be for fitness right now.