Training Log Archive: dave_kIn the 29 days ending Feb 29, 2012:
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Tuesday Feb 28, 2012 #
cycling (indoor) 15:00 [3]
easy
rowing (concept II rowboat) 10:00 [3]
2363m 2:07/500m pace
weights 15:00 [3]
mostly leg stuff, tough workout though
Monday Feb 27, 2012 #
cycling (road) 58:00 [3]
state,wilthshire broadview algiers/barr/highland parkway, temp38 with 30+mph winds, moderate pace
Sunday Feb 26, 2012 #
running (trail) 1:53:00 [3]
7:45am hinckley with jay, uncle larry, very very easy pace. on some of the trails, mostly the bridle paths
orienteering 1:12:00 [3]
at 445pm in virginia kendall. +/- 26 points, back/forth over trail from one valley and back to other. not sure why but i felt really super good, so ran as fast as i could, finished running 6:30 on main trail from field to top of hill. 90 min prior, had a couple naproxene to calm aching knees
C • NC 2
Saturday Feb 25, 2012 #
orienteering (practice) 1:05:00 [3]
in mill stream. forgot compass, so tried to run a course w/o it one leg through the flat area was insanely bad, some were very good when i backed off the speed, was trying to run a bit too fast.
Friday Feb 24, 2012 #
cycling (indoor) 20:00 [3]
other (tennis) 5:00 [3]
1 hr at towpath club.
Thursday Feb 23, 2012 #
rowing (concept II rowboat) 23:00 [3]
new boat at rec ctr., don't like it, too easy. did a 2000m time trial in 7:20.6 rest was cruising along in the 2:00 - 2:10/500m
running 30:00 [3]
on track at rec ctr. did (3) quarters at 83 sec.
Wednesday Feb 22, 2012 #
cycling (indoor) 37:00 [3]
on trainer, steady spin, 2 medium intervals
rowing (concept II rowboat) 15:00 [3]
3636m 2:03.8/500m pace. felt pretty good.
weights 10:00 [3]
situps and arm stuff circuits
Tuesday Feb 21, 2012 #
rowing (concept II rowboat) 15:00 [3]
real easy, 3150m, not sure of pace +/- 2:18 ish. aching knees feel ok tonight.
Monday Feb 20, 2012 #
orienteering (practice) 2:00:00 [3]
at hinckley, a large loop, with a smaller loop within, then a medium loop after, 31 checkpoints in total, felt really good for about 1:20, so i ran at hopefully race pace, then got tired and was draggin on the ups, navigated very well throughout. last 15 min was trails back to van.
cycling (road) 1:16:00 [3]
aftr O-training, got very chilled and cold quickly, so i was super overdressed, had jacket unzipped and flapping in the wind, took hands out of mittens numerous times. felt ok, was spinning easy. got tired last 15 min or so 20.6 miles avgMPH 16.2 temp 37f, W on bellus, S on stony hill, E, N on wilber/allard, N on medina line, W up euroclimb, down sledding hill back to van.
Sunday Feb 19, 2012 #
orienteering (practice) 2:35:00 [3]
at virginia kendall, around lake some in south then bopped around the flat/river at north +/- 35 min. then rest was in the area east of the ledges, back/forth/crisscrossed numerous times to different points. felt really good today much better than the past 2 days.
Saturday Feb 18, 2012 #
orienteering (practice) 1:30:00 [3]
at virginia kendall, 3 different loops 10, 10, 12 controls, felt better than yesterday, but later weak on the hills for some reason. last 10 min was staggering out on trails
cycling (road) 1:15:00 [3]
after O-practice, felt trashed, so easy on the bikepath, north into the headwind. avgMPH 16.1, total of just a bit over 20 miles.
Friday Feb 17, 2012 #
cycling (road) 2:13:00 [3]
from virginia kendall, 36.8 miles, avgMPH 17.5, felt good. up to boston mills rd up climb. over to hinckley then ledge hametown back into valley on bath/yellowcreek.
orienteering (practice) 58:00 [3]
after riding. felt awful for first 30min, overdressed, felt tired almost light headed again, stomach wasn't happy, tripped/fell a couple times. then felt a bit better but just tired. note to self O first then ride.
Thursday Feb 16, 2012 #
running (trails/woods) 1:00:00 [3]
brecksville, light rain, temp lo 40's, nearly all snow is gone, but its ridiculously muddy. felt fair at best, draggin on the hills.
running 20:00 [3]
at middleburg rec center. mostly easy, ran (3) quarters at 87 sec. on the unbanked track at 12 laps/mile
Wednesday Feb 15, 2012 #
cycling (ro) 1:30:00 [3]
from hinckley temp 39F, bellus/stony hill/remsen/the ususal roads down to red top, then bath/hametown/ledge/ up euroclimb. felt really good. 27 miles, 18.1 avgMPH.
orienteering (practice) 25:00 [3]
immediately aftr riding, from buzzard roost flat area south of parking lot. didn't feel good almost light headed not sure why, bopped around to +/- 10 spots.
Tuesday Feb 14, 2012 #
orienteering (practice) 1:05:00 [3]
brecksville, light rain. just a blah workout. legs felt ok, nothing else was.
Monday Feb 13, 2012 #
cycling (indoor) 30:00 [3]
easy spin, legs still sore, felt tired.
Sunday Feb 12, 2012 #
running (trails/woods) 2:15:00 [3]
winter reared its ugly head last 2 days. Brecksville, temp 18F, +/- 6" snow. ran bridle trails, footpaths, golf cart paths, abandoned/closed roads, some woods, half of run was slogging in the fresh snow, other was in already trampled snow. wound way back and forth thru park from harriet keeler parking lot (only one plowed). steady pace entire time thought it was easy, but was trashed by the end, legs still sore.
Saturday Feb 11, 2012 #
cycling (indoor) 40:00 [3]
legs really trashed from last few days so easy spin, looked at a couple maps
rowing (concept II rowboat) 15:00 [3]
2560m 2:06/500m pace. steady a notch above easy
Friday Feb 10, 2012 #
running (trail) 55:00 [3]
warmup, warmdown, time down the hill between intervals.
running (trail) 22:00 [5]
7 hill intervals, on buckeye trail, W parallel to boston mills rd.
started at benchmark at bottom, just on start of trail, up to the rt turn w/ blue blaze on tree as climb flattens out on top
3:12
3:06
3:07
3:05
3:08 really started to hurt on this one
3:11
3:06
legs were sore at start probably from riding yesterday, then felt ok-ish, good punishing session, temp +/- 28, w/ light snow
started at benchmark at bottom, just on start of trail, up to the rt turn w/ blue blaze on tree as climb flattens out on top
3:12
3:06
3:07
3:05
3:08 really started to hurt on this one
3:11
3:06
legs were sore at start probably from riding yesterday, then felt ok-ish, good punishing session, temp +/- 28, w/ light snow
Thursday Feb 9, 2012 #
cycling (road) 1:50:00 [3]
sunny, mid 30's, from boston store, N or riverview W up columbia mtn rd, dewey, back down into valley on snowville, E up vaughn mtn rd, new bikepath past brandywine falls, E up twinsburg, S on olde8, bikepath to barlow then W thru virginia kendall, S to corn farm and N on riverview to van. 31 miles avgMPH was 16.9ish, felt good, fast spin on flats, tried to push pace on the hills.
Wednesday Feb 8, 2012 #
rowing (concept II rowboat) 20:00 [3]
most at 2:10/500m, did (10) 1 min intervals at 1:50/500m pace, with 1 min rest in between.
weights 20:00 [3]
very good leg workout, then a bunch of other stuff.
Tuesday Feb 7, 2012 #
running (trail) 57:00 [3]
25 min warmup, but w/ (2) 1 min intervals on towpath, then 10 x up/down stairs to nowhere. all were about 40 sec., rt calf got tight on 5,6 but then it was fine, really suffered on 8, 9, 10. then staggered back down to van +/- 7min
Monday Feb 6, 2012 #
running (trails/woods) 1:09:00 [3]
brecksville, sore from yesterday, so backed off and ran at a steady comfortable pace. 2/3 on bridle/foot trails, rest in woods.
Sunday Feb 5, 2012 #
orienteering (practice) 1:48:00 [3]
virginia kendall, +/- 37F, ran the NA champs 2004 day1 red, 25 controls, felt good again ran +/- 6min faster. about 90sec error on the marsh. really muddy so climbing the hills was tough. remembered a couple of the controls but was good practice because i just found the map 2 days ago. and had not used it since.
ran 15 min warmup to get into scout camp
ran about 33 min after, easy jog.
ran 15 min warmup to get into scout camp
ran about 33 min after, easy jog.
Saturday Feb 4, 2012 #
orienteering (practice) 1:15:00 [3]
1 hr orienteering in millstream +/- 20 control pts, temp +/-38F, nearly all is mud and swamp type so get completely soaked immediately, at first control, small reentrant on ridge at north end of park, was a plastic magazine w/ 5 live rounds clipped in, right in the reentrant 10% creepy. ran the rest of training good navigation, felt good, drifted right on a long leg crossing the flat upper part thru field/green entire woods. took nasty fall near end rt. leg shoved/twisted out and back as i rolled over on rt side, rt hip hurts now.
after finishing called metropark and ranger met me and we walked in and let him remove the ammo.
after finishing called metropark and ranger met me and we walked in and let him remove the ammo.
C • ammo 2
Friday Feb 3, 2012 #
running (trail) 45:00 [3]
out/back on bridle trail, from ridge rd. stomach got very mad last 10min.
everyone was sick all last week so i slept outside and didn't eat or bathe......fought it off all week so i stink and im skinny and hungry, but i didn't get sick.
everyone was sick all last week so i slept outside and didn't eat or bathe......fought it off all week so i stink and im skinny and hungry, but i didn't get sick.