Training Log Archive: matzah ballIn the 30 days ending Jun 30, 2007:
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Saturday Jun 30, 2007 #
running race 52:45 [4]
10k trail run at Babler, very hilly, mostly fine singletrack in a relatively cool morning. Wore 'O' shoes and think they helped more than hindered - feet didn't hurt much after the run. Started conservatively at first because I haven't been running distance at speed, and I didn't know what the course would bring. Kept a good pace. Then about 3/4 mile from finish let it fly - helped that it was downhill.
biking 1:15:00 [3]
after the trail race, my friend and i did some loops around Babler on the road bikes...it is really nice bike training terrain, lots of smaller rolling hills, some big ones, woods on either side, good asphalt and little car traffic.
Friday Jun 29, 2007 #
yoga 25:00 [1]
biking 35:00 [3]
to nursing home and back. note: never take a shortcut through an auto repair shop parking lot just after it rained.
Thursday Jun 28, 2007 #
running 43:00 [3]
atoned for running thru cemetery by picking up trash, mostly along thru drive, filled plastic bag to overflowing and there was plenty more
Wednesday Jun 27, 2007 #
biking 1:20:00 [3]
Out the door at 5:15am. Humidity so high my glasses fogged. Traffic on telegraph bad at 6, so stopped for the bus, saw it on telegraph but it never made the turn to the stop, so decided to ride back w/o cliff cave visit, sprinted to catch a light, so didnt see the broken bottle in the middle of the road, flatted 1/2 mile down the road, changed tube but co2 cartridge was spent, walked up to Grants Trail, asked about 10 people for air before one had any, gave her my co2 adapter in exchange for a fill.
On way back did 10 repeats of St. Marcus Hill (easy 45 second interval) pretending I was Leonardo Piepoli. That kind of morning.
On way back did 10 repeats of St. Marcus Hill (easy 45 second interval) pretending I was Leonardo Piepoli. That kind of morning.
biking 1:05:00 [3]
ride to rei to have panniers put on. Have to come back, apparently I'm not as mechanically challenged as i thought.
Tuesday Jun 26, 2007 #
running warm up/down 23:00 [2]
run to track and back
running intervals 12:00 [4]
5 x 600. target 2:25. 2:27, 2:22, 2:20, 2:18, 2:17.
At the end, almost inadvertently kicked it into a higher gear, should have kept running at that speed to see how long I could do it. I really like 600 distance - balance between 400 and 800.
This is the running groups workout for this evening. Did it now since the travel logistics are so much more sensible, but I'll miss you guys.
At the end, almost inadvertently kicked it into a higher gear, should have kept running at that speed to see how long I could do it. I really like 600 distance - balance between 400 and 800.
This is the running groups workout for this evening. Did it now since the travel logistics are so much more sensible, but I'll miss you guys.
stretching 20:00 [1]
Monday Jun 25, 2007 #
biking 48:00 [3]
30 min segment to nursing home
18 min seg back
18 min seg back
running 26:00 [3]
then 13 min run 'brick' after each bike segment
Saturday Jun 23, 2007 #
sprint triathlon race
will break this apart when they posts the splits, but had my usual slow swim, tried to push hard on the bike, lots of hills in the first 5 miles, and then paid for it in the run. still good for 1st in age group, of course there were only 7 in that age group, and the fast ones go for the longer distances.
Good tune up for the sprint in 2 weeks. Will do more running and bricks in the meantime.
Good tune up for the sprint in 2 weeks. Will do more running and bricks in the meantime.
swimming race 12:48 [3]
biking race 58:16 [4]
running 25:00 [3]
Friday Jun 22, 2007 #
biking 40:00 [2]
after feeling really blah yesterday, I was able to go out and do my usual
running 8:00 [3]
really short run to stretch legs for tommorow
Wednesday Jun 20, 2007 #
biking 1:20:00 [3]
to metro, from metro to bike shop to park to pool to home. feels like I should have trained a lot more. Hopefully it wont feel like that for the tri on Saturday.
swimming 1:00:00 [2]
250 warmup, 2 x 100 arms only, 2 x 50 legs only, 400 'time trial' 25 seconds faster than last years pool time - not a miracle but progress. 2 x 50 cool down. (+?) SLIGHT FLUE-LIKE SYMPTOMS FROM CHLORINE. not as good as last time.
Note
I can't believe I weigh 152 pounds. I feel fat. Weird. Maybe I'm anorexic. But I have a belly roll, I can see it, yet I weigh 152, the lightest I've been since colorado/wyoming last summer. Without colorado/wyoming. Actually I think even 145 or 142 would be fine. When I cant see the belly roll I'll begin to worry.
Tuesday Jun 19, 2007 #
yoga 15:00 [1]
transition practice 15:00 [2]
dry run swim to bike, bike to run
biking 36:00 [2]
several trips to recycling
Monday Jun 18, 2007 #
yoga 15:00 [1]
running tempo 32:00 [3]
5 minute warmup to bank, then hilly uptempo run through cemeteries back, keeping the souls present.
biking 32:00 [3]
meant to take it easy, but the hot chocolate this morning and all the cycling tv last night left their mark, found myself trying to emulate the pro's cadence, albeit in much easier gears
Sunday Jun 17, 2007 #
yoga 15:00 [1]
Note
I hope people around here realize its like the 5th 'orange' level ozone day in a row, and that working out in those peak times (12-7pm) can damage your respiratory system.
Yesterday I rode home from the pool, extremely slowly at 6:45pm, and could still feel it. My throat is an excellent indicator of ozone level! I have made the mistake of training and even racing in bad conditions, and had my throat flash dried. Yesterday, it was only a little sore.
Yesterday I rode home from the pool, extremely slowly at 6:45pm, and could still feel it. My throat is an excellent indicator of ozone level! I have made the mistake of training and even racing in bad conditions, and had my throat flash dried. Yesterday, it was only a little sore.
Saturday Jun 16, 2007 #
biking 51:00 [3]
focused on smooth pedaling and cadence, big laps in carondolet park. contours on map dont look quite right around hill to h.p. in park, the hill to the north is shown less steep than the approach to the east that precedes it, when its reallly the other way around.
running 17:00 [3]
a little longer brick run w/ a few small hills thrown in
swimming 50:00 [2]
2 x 100 free w/ 50 el backstroke, 2 x 50 w/ kickboard, 3 x 25sprint w/ 3 x 25 recovery, practice open turns, 350 warmup and cool down laps - ?
biking warm up/down 40:00 [1]
home from pool very very slowly - didnt want to drive the lingering ozone into my lungs
Friday Jun 15, 2007 #
biking 40:00 [3]
Thursday Jun 14, 2007 #
biking 57:00 [4]
rode over to Carodolet park and did moderately fast laps on bicycle trail, and then road loop which included crit course and another loop. then on return, did about 5 x 1:12 intervals on St. Marcus hill. Standing up a lot more on hills, even small ones. Can't figure out if thats a sign that my legs are giving out, or that its just a technique that I am feeling more comfortable with, i.e. whether its good or bad.
running 13:00 [3]
'brick' after bike ride. simulated tri conditions pretty well in elapsed bike time, hills etc. Run felt ok, hard to really turn on the after-burners though.
biking 40:00 [2]
commute to nursing home
Wednesday Jun 13, 2007 #
running 59:00 [3]
22 min warmup and down, mile 'time trial' 6:22, should have done some fast warmup laps. then slow laps, then even slower laps alternatiing w/ faster laps 1:45, 1:41, 1:39, 1:32. No leg twinges!
yoga 15:00 [1]
biking 25:00 [3]
to grocery store
Tuesday Jun 12, 2007 #
Note
the ozone map shows yellow at 11 am. not a good sign. UPDATE: HIT ORANGE AROUND 3-4PM. ('active adults should limit prolonged exertion' - this stuff is not good for your lungs) I'll probably ride the bus to my meeting rather than ride the bike. Of course, I could drive the loaner, but then I'd just be making the situation worse.
Incidentally, the east coast has been 'yellow' ozone for an entire month. I wonder that nobody takes notice, it certainly isn't business as usual.
Previews of early August in St. Louis -this is inspiring me to finalize travel details for Colorado.
Incidentally, the east coast has been 'yellow' ozone for an entire month. I wonder that nobody takes notice, it certainly isn't business as usual.
Previews of early August in St. Louis -this is inspiring me to finalize travel details for Colorado.
biking warm up/down 20:00 [2]
biking race 30:00 [5]
C race at Carondolet. ran out of lungs about the same place as last week, so I cant blame it on the bad air quality. Its more a lack of will to fight. A real good tempo+ workout, at any rate, so, nothing to 'lose'.
Monday Jun 11, 2007 #
Note
(rest day)
Sunday Jun 10, 2007 #
swimming 26:00 [2]
another 1000 at the lake, felt much much better, more in touch w/ the inner swimmer. It helped that there was a light drizzle, the water was warm, and the mist and green hills made it feel like swimming out somewhere in the big country
running 24:00 [3]
running on gravel road through the woods, run course for upcoming triathlon. some hills, but not as bad as last year's course.
Saturday Jun 9, 2007 #
yoga 20:00 [1]
swimming 30:00 [2]
slowest swimmer on the planet. swim goggles work great though:)
biking 1:30:00 [3]
tired to begin with, and sometimes a slow ride is more work, lots of hills and repeats and spinning to keep my mates company.
Friday Jun 8, 2007 #
running 20:00 [3]
back from nursing home, caught the 11:04 to avoid some of the hills, resting
Thursday Jun 7, 2007 #
biking 1:10:00 [3]
to and from nursing home on a hot and windy morning w/ some extra riding thrown in, 7 x 50sec sharp hill intervals for instance
biking 1:00:00 [3]
been riding 'just for fun' more, got on the tri bike for an evening spin. It has such a different personality than the steel road bike, it seems very stable allowing the body just to float over it, while the steel bike flexes and seems to engage the body more.
Wednesday Jun 6, 2007 #
biking 10:00 [1]
to the track - hardly worth logging.
running 18:00 [3]
was going to run my track intervals on my own, since i passed yesterday. ran one mile at 6:40, leg didn't feel good, then was halfway into a 7 minute mile and bailed. going too slow for the workout to do any good, and didnt want to aggravate the leg.
'weight' training 20:00 [1]
Tuesday Jun 5, 2007 #
yoga 15:00 [1]
biking 45:00 [2]
to and from good informative map clinic put on by Beth
biking 45:00 [2]
trying to give my tendons an extra couple of days to recover, so no speedwork at the track. instead rode to and back to Tuesday nite worlds, and warmed up.
biking race 30:00 [5]
hung with the 'c' pack until 3 laps to go, then fell behind about 1/3 lap, but finished reasonably strong. ok for first outing this year. wish speedwork and this were not on the same night
Monday Jun 4, 2007 #
biking 38:00 [3]
errounds
running 19:00 [3]
quick loop to the park. lungs hurt and throat felt half dried out on way out, on way back felt like i was running a mile time trial. much contrast.
yoga 10:00 [1]
some overdue yoga stretches. to be continued.
Saturday Jun 2, 2007 #
biking 1:10:00 [2]
to and from event w/ a short detour onto a bus to avoid 270 and telegraph. worked quite well. hit 38 mph on hill down into cliff cave. good place to work on curves at speed, but i wimped out.
orienteering race 59:00 [4]
not sure of my exact times. 2 nice short courses at cliff cave set by Bill. WIsh I could have done the score-o too. The first more technical, hit the next up control by mistake in a cluster, had to go back to 5 then come back to 6. The second ended up w/ a lot of trail, which was just as well. Obvious control 7, didnt go far enough, thought i had overshot it, went back and forth. Oxygen depletion - delivery to brain - any help?
Hit a lot of downed trees and stuff, but generally the woods weren't that bad.
Hit a lot of downed trees and stuff, but generally the woods weren't that bad.
Friday Jun 1, 2007 #
biking 45:00 [3]