Training Log Archive: matzah ball

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.

C • Splits and Races 5

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.

C • Splits 7

Sprint #1 - Splits

Sprint #2 - Splits

took it real slow, did hill repeats, tendons felt ok on those, but tweaked when i saw a car coming at a road crossing. use is ok therapy, tweaks are not, so will wear a knee brace and try not to jackrabbit.

Got to CC lake in a CAR (how special is that). Then, open water swim canceled due to whitecaps(?). Couldn't run (sore) so rode bike pretty hard.

supposed to be 4 x 1200 but dropped out after 3 x.
cruise speed, 4:50, 4:58, 5:15. same microtears on back of knee and hamstring as last week. only if i run hard and long apparently. need to run in shoes w/ heel support, not flat! Part of it is that its overextending...

will probably skip next week, which means I might be going to Tuesday Night Bike Racing World Champoinships!

errands.

air swimming working on breathing and technique, 2-4 min. intervals.

about 35 minutes top whitecliff park, about 30 minutes of shorter intervals on the hill, 1 minute up, 1 minute down and turn around, 3 sets of 4, then 35 minutes back on grants trail.

C • whitecliff 3

then 'brick' - The Run for Recycling, with pack to park, comingled, then empty, then around the lake and home