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Training Log Archive: Oslug

In the 31 days ending Jan 31, 2013:

	activity	#	time	miles		km		+ft
	road biking	7	9:50:35	110.39	(5:21)	177.66	(3:19)	7458
	strength	9	4:10:00
	walking	4	2:52:40	11.1	(15:33)	17.86	(9:40)	819
	hill hiking	1	1:30:00	4.0	(22:30)	6.44	(13:59)
	road trotting	2	1:18:39	6.27	(12:33)	10.09	(7:48)	516
	trail trotting	1	58:36	3.31	(17:42)	5.33	(11:00)	393
	Total	21	20:40:30	135.07		217.37		9186
	[1-5]	21	19:34:46
averages - sleep:10 rhr:57 weight:139lbs

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Thursday Jan 31, 2013 #

walking 45:00 [1] 2.7 mi (16:40 / mi)
slept:7.0 shoes: Adidas Raven-pink

Added studs to the pink ravens. Just a walk with Dan to get me out the door and a stimulating discussion of my rationale for the most important functions of wetlands to make the walk go quickly. Head feels over-pressurized - I think the result of my massage yesterday and her work on my 'worker's arm'; need to not repeat that so my head doesn't explode.

strength (shoulders) 20:00 [1]

1 short set

Monday Jan 28, 2013 #

strength (shoulders) 20:00 [1]

80% of a full set.

Sunday Jan 27, 2013 #

Note

Wussed out of outdoor exercise. I'm just too soft to go out at -10 F. And too lazy to get onto the wind trainer in the cold garage.

Saturday Jan 26, 2013 #

2 PM

trail trotting (+walking, map reading) 58:36 3.31 mi (17:42 / mi) +393ft 15:55 / mi
ahr:124 max:146 slept:9.0 shoes: Adidas Raven-pink

First exercise in a week. At first, I thought i preferred -4 F to 85 F degrees and humid, but by the end I was pretty cold. Pretty grim trotting. So I probably wasn't really slowed by poor traction (snow over glare ice where the trail hadn't been biked), trying to keep neck/head warm while sweating, and map reading. I'm trying to get a grip on the map right by our house - why I can't seem to make it match the terrain. I think it's just much less detailed than the topography is; I need to look at the terrain in a less detailed way. Wildlife note: Looking at map while trotting has its hazards. Big cow moose surprised me. I tried to skirt around her but she wasn't too willing so I took another trail.

Wednesday Jan 23, 2013 #

Note
(sick)

Tuesday Jan 22, 2013 #

Note
slept:22.0 (sick)

Intestinal crud. Did not see the light of day, short as it is. Slept from last puking bout at 2:30 a.m until 8 pm. Up for a drink, and a bite, then back to bed for another 12 hours.

Monday Jan 21, 2013 #

Note
slept:9.0 (sick)

Back in Anchorage. Hit with intestinal crud in pm. Dan got it, too. Otherwise, I might have thought it was all in my head -- the reality of having returned from vacation paradise.

Sunday Jan 20, 2013 #

Note
weight:139lbs

Travel back from HI to AK.
Weighed in for the first time in a year. On the airport baggage scale with my shoes, etc. Subtracted 1-2 lbs for clothes.

Saturday Jan 19, 2013 #

2 PM

road biking 1:17:56 15.63 mi (4:59 / mi) +849ft 4:45 / mi
ahr:117 max:141

North on the Mamalahoa Highway against the wind, and back. No inclination to push. Lovely ride. The vertical dropoffs next to the white line right onto sharp lava creep me out.

strength (shoulders) 20:00 [1]

1 full set

Friday Jan 18, 2013 #

hill hiking 1:30:00 [2] 4.0 mi (22:30 / mi)
shoes: saucony whites

Hiked 1300 ft elev. down to Kealakekua Bay, snorkeled and lazed, then hiked back up in the heat of the afternoon, with a parasol making the walk actually not too hot! 52 minutes for the walk back up at a lazy pace.

Thursday Jan 17, 2013 #

5 PM

road biking 1:03:39 11.81 mi (5:23 / mi) +1000ft 4:59 / mi
ahr:107 max:136

A few miles down the road, until I was looking at a downhill that I didn't want to come back up. A pleasant ride, but the traffic a bit unnerving -- well, really the combination of traffic and watching out for reflectors on the white line and for parked drivers opening their doors. A good-enough ride to call exercise.
At a sweet B&B in Halualoa, in a chaise overlooking the infinity pool overlooking the Pacific at sunset. I think I saw the 'green flash' - perhaps a few seconds of celery color.
Shoulders hurt from yesterday's exercises.

Wednesday Jan 16, 2013 #

strength (shoulders) 25:00 [2]

1 full set of exercises

10 AM

road biking 1:21:58 12.03 mi (6:49 / mi) +1644ft 6:02 / mi
ahr:112 max:136

Biked uphill for an hour then coasted 'home'. Beautiful scenery on the Kohala Mountain Road. Green pasture on numerous old volcanos. Cattle herds. Blue ocean in the distance. Narrow and curvy 2-lane road, but still with white lines and with highly considerate drivers. Generally gradual climb that was pleasant. Not too terribly hot climbing (relatively speaking). Virtually no pedalling possible on the way down. And had to concentrate -- between watching for cars coming from behind, the reflectors on the white line, and the curvy road. A little brisk! on the way down. Next time I would change my shirt at the top. Still a bit of a cough left, but I'm proclaiming myself healthy again.

I decided I'm going to have to lose a few pounds if I'm going to feel decent trotting. And I am in negotiations over an inverse training/snoose pact with buddy K (more training for Oslug; less snoose for K); that would be highly motivating.

Tuesday Jan 15, 2013 #

walking 30:00 [2] 2.0 mi (15:00 / mi) +600ft 11:41 / mi
slept:8.0 (sick) shoes: saucony whites

Just a walk from our 'home' to the top of the hill and back.

strength (shoulders) 20:00 [3]

Most of one set

Monday Jan 14, 2013 #

5 PM

road biking 1:39:38 16.29 mi (6:07 / mi) +1845ft 5:31 / mi
ahr:122 max:140 slept:8.0 (sick)

Biked to almost the end of the road and back. BAAAD air quality. Seems like a lot of cars with emissions issues plus people starting up their barbies. Very slow coming up the hill. Just so darn hot. Finished at near-dark. Wildlife report: I startled a herd of cows and they dashed off. But more exciting: (I can count this since it happened while I was getting my bike ready...) Geckos having a roll in the hay??? They were attached at the sides of their mouths. I got Dan to look at them, and before I could get a video of them, he poked them and broke up the party. I'll have to do some research to figure out what they were doing.

Sunday Jan 13, 2013 #

5 PM

road trotting (+ half walking) 40:01 3.0 mi (13:20 / mi) +447ft 11:41 / mi
ahr:124 max:149 (sick) shoes: saucony whites

Got let off a mile or so from Hawi. Walked 1 km, then trotted on mostly level ground into the wind, which kept me relatively cool. Walked up the hill to home, with one trotting episode. Cold's still hanging on, but I can no longer claim it's slowing me down.

Saturday Jan 12, 2013 #

8 AM

walking (and trotting) 46:45 3.39 mi (13:47 / mi) +101ft 13:25 / mi
ahr:106 max:136 rhr:58 slept:7.5 (sick) shoes: saucony whites

Knowing I wouldn't exercise if not in the morning, I got up!!! and went for a walk/trot. I thought I'd walk 1 k, then try trotting 2 miles (between the smile 17 and smile 16 signs - oh so aloha), then walk the rest. But I trotted most of the first mile, then decided I felt too rotten so walked the rest. So, 1.5 miles trot. Still still humid air. Tight hips. Wildlife report: a few mongooses/mongeese, and a 2" spider.

Friday Jan 11, 2013 #

strength (shoulders) 25:00 [1]

1 full set, mod # of reps.

11 AM

road biking 1:07:37 14.48 mi (4:40 / mi) +458ft 4:32 / mi
ahr:116 max:140 (sick)

easy ride. same as yesterday. My cold endures, just from the collarbone up.

Thursday Jan 10, 2013 #

11 AM

road biking 1:07:50 14.75 mi (4:36 / mi) +490ft 4:28 / mi
ahr:118 max:139 rhr:55 (sick)

Red Road to Mango Road, a couple miles uphill, then turnaround. Sore throat reminded me at 1/2 way that I'm sick and to take it easy.

Wednesday Jan 9, 2013 #

strength (shoulders, legs, guts) 35:00 [2]
rhr:56 slept:9.0 (sick)

1 fulll set of shoulders, new legs, and new guts

Tuesday Jan 8, 2013 #

Note
rhr:58 slept:7.0 (sick)

Woke up with an oncoming cold in the middle of the night. Laying low today in hopes of warding it off.

4 PM

walking 50:55 3.01 mi (16:55 / mi) +118ft 16:19 / mi
ahr:87 max:103 rhr:58 slept:7.0 (sick) shoes: saucony whites

Monday Jan 7, 2013 #

strength (shoulders) 30:00 [2]

1 full set of 9 shoulder exercises

strength (legs, guts) 25:00 [3]

full set of strength training exercises from ONA 10/11-2005, minus the planks. hammie curls were a challenge because of imminent cramping after my bike ride. plus simple ball twists/lifts.

10 AM

road biking 2:11:57 25.4 mi (5:12 / mi) +1172ft 4:59 / mi
ahr:118 max:142 slept:9.0

Red Road to Kapoho Road, back down Mango Tree Road, and back Red Road.
The sun just about killed me. Felt pretty spent by the time I got to the pig head junction. A couple miles short of there I was thinking I'd really bit off more than I should have on my first ride in 4 months. Both quads cramped when I hit the red road after the coast down mango tree road. And the little tiny rolly hills felt like mountains. But i made it back. After a dip in the pool, I felt fine.

Sunday Jan 6, 2013 #

strength (shoulders) 30:00 [2]

1 full round of shoulder exercises, plus a couple lunges.

6 PM

road trotting 38:38 3.27 mi (11:49 / mi) +69ft 11:36 / mi
ahr:127 max:145 slept:7.0 shoes: saucony whites

Aloha, HAWAI'I!
Trotted except about a mile of it. Right hip felt a little tweaky.
The heat didn't help me feel good.

C • lucky you 2

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