Training Log Archive: matzah ballIn the 31 days ending Oct 31, 2011:
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Monday Oct 31, 2011 #
yoga 15:00 [1]
am stretch
biking 35:00 [2]
to nursing home.
biking 15:00 [1]
hurt like heck so I'm logging it - close-in errands
Sunday Oct 30, 2011 #
biking 1:10:00 [3]
to and from bus in the am, then control pickup and stopped by my fathers on the way home.
orienteering 37:00 [5]
Time approx. - green 2 realy course with my most excellent and pleasant 8 point team. kept fairly focused which kept errors from throwing too long a shadow - and kept pushing to and backing off vo2 max so I could turn on the afterburners for the last half mile.
Saturday Oct 29, 2011 #
orienteering 30:00 [4]
I was supposed to be on green, but didnt see a green map - asked the starters if green and brown were combined, but they were inexperienced and let me run off with the brown map. No harm done, especially since i forgot to punch the go control. I enjoyed the run, was pretty clean and liked the distance which since it was brown was like a super sprint.
biking 3:00:00
rode back to st. charles and had late lunch at a nice bike cafe with a friend who took me home from there.
Had a nice west wind either at my back or blowing away the car exhaust the whole way, avoided a lot of the hills near Cuivre River, and didn't have to deliberate as much on route choices - so saved about an hour from the trip up from St. Charles. One road was called 'Flatbottom' road - that was a good clue. I kept closer to the river since i figured there would be less hills there and it worked.
Had a nice west wind either at my back or blowing away the car exhaust the whole way, avoided a lot of the hills near Cuivre River, and didn't have to deliberate as much on route choices - so saved about an hour from the trip up from St. Charles. One road was called 'Flatbottom' road - that was a good clue. I kept closer to the river since i figured there would be less hills there and it worked.
Friday Oct 28, 2011 #
Event: US Night & Relay Champs
orienteering 18:54 [4]
sprint at Cuivre River. got off to a slow start and lost close to 1 1/2 minutes on 6 I think. Didn't really turn on the fast twitch muscles.
orienteering 45:00 [3]
More bad night O practice - only this time it was the US Champs! Bailed when I just couldn't for the life of me get to 5 from 4, even though I went back to the road several times to try again. It was sprinkling and I was worried about my sleeping bag getting wet, and I figured it was better to save myself for something productive.
Thursday Oct 27, 2011 #
biking 4:45:00
ride up from dorsett and 270 to cuivre river state park - into the wind, one wrong turn, several detours for private roads, and several quite hilly roads I learned to avoid comding back
biking 25:00 [2]
to north of kk for night O practice
orienteering 35:00 [2]
another warning sign that night o wasn't going to work for me
Wednesday Oct 26, 2011 #
yoga 15:00 [1]
am stretch
biking 25:00 [1]
errand
Tuesday Oct 25, 2011 #
running 45:00 [2]
park/partial cemetary hills
yoga 10:00 [1]
run/flex drill
biking 40:00 [2]
errands
Monday Oct 24, 2011 #
yoga 15:00 [1]
am stretch
biking 40:00 [2]
nursing home on cross tires
Sunday Oct 23, 2011 #
orienteering 1:00:00 [2]
woke up and did some more woods running
hiking 20:00 [1]
hiked back to campground
biking 4:00:00 [2]
It took 'only' 1 1/2 hours to get back to St. Gen on 32 with a stop for church on the nice SHOULDERS 32 has. Crossed on the ferry again, and moderate tailwinds made life bearable to just south of Columbia where a friend met me and put me out of my misery.
Saturday Oct 22, 2011 #
biking 8:00:00 [2]
down to Hawn State park, via JB bridge ( a little nerve wracking and sirens on the Illinois side i hope not for me). Had the brilliant idea of riding back roads to the park from St. Gen. I was so happy to the the powerline cut that meant I was finally at the park. Except apparently the backroads do not go thru, except on private roads, as a kind? gentleman who evidently had a spy cam in his back yard since he was waiting for me at the intersection of the dirt road that ran behind his property and the paved road that ran in front - I later saw his truck parked in front). Thus ended up circling around the entire park vicinity on crazy roads with no shoulder in a rather exhausted state.
hiking 45:00 [1]
hiking the bike up hills on my rest breaks
hiking 20:00 [1]
Got to Hawn in dark, campground full so hike to 'backcountry' spaces on top of hill
orienteering 1:00:00 [2]
Too stoked on chocolate to sleep, so tried some 'night orienteering' a lot of which consisted of getting lost and relocating to the north in terrain that seemed remarkably flat for one of the hilliest parts of the park.
Friday Oct 21, 2011 #
biking 1:10:00 [2]
nursing home, then w/ transit to meeting in chesterfield. tired.
Thursday Oct 20, 2011 #
biking 30:00 [2]
errands
running 20:00 [2]
Wednesday Oct 19, 2011 #
yoga 15:00 [1]
am stretch
Note
well, cant put it off any longer. Off to hawn on the bike even if it is raining.Part of the idea is to practice for late fall/winter trips so from that point of view...ideal conditions!
biking 2:00:00 [2]
Can't remember having bailed on something in a long time. Got a pretty late start- too late -took the train to belleville, where my blinkie imploded and the battery rolled into the conductors unoocupied cab, and wouldn't roll back - should have turned around right there.
Started riding and suddenly realized that to get back to river I would be heading right into the wind - duh. after a little bit of that, I started looking at my watch and wondering if I would make st. genevieve before the ferry closed. The capper was when I cam up to a big 'road closed' sign on my route.
At least i got to test out my gear and ride a couple of hours in the cold rain!
Started riding and suddenly realized that to get back to river I would be heading right into the wind - duh. after a little bit of that, I started looking at my watch and wondering if I would make st. genevieve before the ferry closed. The capper was when I cam up to a big 'road closed' sign on my route.
At least i got to test out my gear and ride a couple of hours in the cold rain!
running 1:08:00
dark, windy - neighborhood parks - hills. felt good to be running.
Note
Just looked at the map again. St. Gen is not that far - surely would have made it easily. Something mental - the winter gear shifting maybe.
yoga 10:00 [1]
strength/flex
Tuesday Oct 18, 2011 #
biking 15:00 [3]
launch date pushed back due to rain. worked in most of day, then ran a couple of errands. Shifting gears for cooler weather, i think.
Monday Oct 17, 2011 #
biking 50:00 [2]
to nursing home and then to bike shop to have chain keeper put on.
Riding didn't hurt as much as i thought it would.
Riding didn't hurt as much as i thought it would.
Sunday Oct 16, 2011 #
biking 2:20:00
Rode with friend from my house to Queent, then to my fathers and later home
biking 50:00 [5]
Decided to jump in the C race even though I have not race-trained or even ridden fast. Did ok, except I had to stop 3 times to put my chain back on, and my shoes unclipped several times at awkward moments.
Not sure what the problem is with the chain - might be worn, it'll come off when I'm just riding along, not even shifting or bumping. And new shoes are on order.
Not sure what the problem is with the chain - might be worn, it'll come off when I'm just riding along, not even shifting or bumping. And new shoes are on order.
Saturday Oct 15, 2011 #
running 14:00 [2]
shakeout run
biking 15:00 [2]
to garden to water
Friday Oct 14, 2011 #
8 AM
yoga 15:00 [1]
revovery stretch
9 AM
biking 30:00 [2]
nursing home and back
Thursday Oct 13, 2011 #
biking 2:00:00
drop off drawings for client, church, big shark bicycle, rei, wf, tj
yoga 15:00 [1]
the drilz
running 1:10:00
to and from francis park via wilmore, 3 x 1.25 mile T 858, 835,835. Last two I did out and backs on two sides to avoid windblown car exhaust. Sounds kind of neurotic but there it is.
Wednesday Oct 12, 2011 #
yoga 15:00 [1]
recovery stretch
biking 15:00 [2]
love these little recovery spins
Tuesday Oct 11, 2011 #
4 AM
biking 1:35:00
to cliff cave and back. early start unfortunately did not circumvent rush hour traffic as i had hoped, but just a few really bad spots.
5 AM
orienteering 1:09:00 [2]
night o practice
12 PM
biking 25:00 [2]
errands in the hood - in this hood you can do a lot
6 PM
running 1:09:00
brisk run to and from track thru wilmore park. on way back tried to push, as if it were towards the end of a race.
2 sets of 2 x 200, 2 x 400.
Smorgasbord of times and rest periods, but basically 400 @ 126-130, 200 @ 41-44 with 130R 200's, and 2-4 min R 400's.
2 sets of 2 x 200, 2 x 400.
Smorgasbord of times and rest periods, but basically 400 @ 126-130, 200 @ 41-44 with 130R 200's, and 2-4 min R 400's.
7 PM
yoga 15:00 [1]
run, flex strength drill
Monday Oct 10, 2011 #
yoga 15:00 [1]
am stretch
biking 35:00 [2]
Sunday Oct 9, 2011 #
biking 25:00 [3]
from bus, and then back home from tower grove park - bookin'.
running warm up/down 16:00 [2]
running race 20:42 [4]
Gently rolling paved course in Tower Grove Park, 62 degrees. Pretty good conditions. Didn't really feel a lot of pain, which could be a problem but also a sign of improvement. Basically felt like a smooth tempo run. 6:30, 6:53, 6:51 mile splits.
biking 1:30:00
to fathers house via grants trail/gravois bypass, and back
yoga 15:00 [1]
2 sets of 4 pullups, 2 sets of 8 pushups, sides and front plank, flex drill.
Friday Oct 7, 2011 #
yoga 20:00 [1]
am stretch
biking 40:00 [2]
Thursday Oct 6, 2011 #
biking 1:30:00 [2]
errands
yoga 15:00 [1]
running, flex and strength
7 PM
running intervals 1:05:00
Wilmore park. 5 minutes hard, 5 minutes easy x 4. slowed significantly on the last one, i could tell because instead of wanting the timer to go off for the 5 minutes, i wanted to keep running. and it was getting dark.
Tuesday Oct 4, 2011 #
yoga 10:00 [1]
running drill
running intervals 52:00
3 x 400 w. 4 min rest 126, 120, 118
3 x 200 w. 3 imin rest 38, 38, 37
dedided if i wanted to see what a, say, 500 mile felt like i better try to run a quarter at that pace. didnt quite make it, but despite conventional wisdom (since I'm running way over my ability level) i think the effort is worthwhile.
3 x 200 w. 3 imin rest 38, 38, 37
dedided if i wanted to see what a, say, 500 mile felt like i better try to run a quarter at that pace. didnt quite make it, but despite conventional wisdom (since I'm running way over my ability level) i think the effort is worthwhile.
biking 40:00 [3]
picking vegetables, running them to catholic charities southside center, and some other misc. related errands. guess i don't have to worry about getting my bike time in - and i am very appreciative that i have the opportunity to do something really helpful at the same time.
rock climbing 30:00 [3]
rode up to upper limits
biking 1:10:00 [3]
upper limits, then metro to big shark, metro to rei, metro, and then home from shrewsbury station
Monday Oct 3, 2011 #
yoga 15:00 [1]
recovery stretch
biking 35:00 [2]
Sunday Oct 2, 2011 #
biking 1:50:00
to cliff cave, then later around the flood plain loop and back up the hill and home
orienteering 1:00:00 [2]
4o minutes warm up, rest cool down, followed unmapped trails on the map, map location, a couple of legs that had given me trouble in the past, etc.
running 15:00 [1]
running drills and rest between/after tempo runs
running 28:00 [4]
did two seperate loops of cliff cave. you can feel like you are not running that well, and still be running well. first 13:56, second 13:45. Target pace was 14.
Note
How good to be back in the woods again. By contrast to the fires-of-hell Telegraph, i met a young couple with their two toddlers bushwacking thru the woods. Was that your bike up there in the woods? Yes, thanks, and happy woods exploring!
yoga 10:00 [1]
strength
Saturday Oct 1, 2011 #
yoga 15:00 [1]
am stretch
running 30:00 [2]
easy run in wilmore, with 4 strides on the way in
biking 25:00 [2]
up to shoe store to cancel brooks pure grit trail shoe. Love all their shoes, but afraid the low heel is going to be hard on my achillles.
then another little local errand.
then another little local errand.