Training Log Archive: dave_kIn the 30 days ending Sep 30, 2011:
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Friday Sep 30, 2011 #
running (trail) 1:05:00 [3]
hinckley, top-o-ledges down euroclimb then bridle trail W to state rd then back, slow easy pace. low 50's pouring rain.
Thursday Sep 29, 2011 #
running (trail) 34:00 [3]
from ridge to turnpike and back on grass/bridle trail, continue to feel very good, out in 14:11, probably best pace this year. finished going down ridge rd hill and back up. calf ok
Wednesday Sep 28, 2011 #
rowing (concept II rowboat) 25:00 [3]
no batteries, no date, listened to ipod to pass time. really felt good. shoulder ok again.
weights 15:00 [3]
right after rowing, leg extensions, calf raises, a few wrist twist
Tuesday Sep 27, 2011 #
running (trails/woods) 48:00 [3]
at mill stream, first half ran w/ map and safety glasses w/ bifocals, then it got too dark and started to rain finished at 7:30, whole park is a mudfest. saw MJ before starting talked about kids/business.
saw a coyote crossing parkway on the drive home.
saw a coyote crossing parkway on the drive home.
Sunday Sep 25, 2011 #
cycling (road) 1:42:00 [3]
after party, dropped off at 82/bike path, then S down to virginia kendall, S to corn farm, W up everett mtn rd, up euroclimb, N home on state.
31miles, avgMPH 18.1
saw 16 wild turkeys at top of euroclimb, plus something is dead on the hill, the stench is awful.
31miles, avgMPH 18.1
saw 16 wild turkeys at top of euroclimb, plus something is dead on the hill, the stench is awful.
Saturday Sep 24, 2011 #
orienteering (practice) 2:00:00 [3]
w/ rjm at eastern portion of virginia kendall. good practice in the subtle areas.
cycling (road) 1:00:00 [3]
from seneca, down to hinckley via state, down euroclimb for once, back on broadview/algiers, rode alot harder than i wanted, 18.9 avgmph.
Friday Sep 23, 2011 #
rowing (concept II rowboat) 15:00 [3]
no data, batteries dead. shoulder ok, on scale 1-10 it was 2
followed w/ 8min of leg extensions, bunch of sets w/ 10 sec rest, 12 reps
followed w/ 8min of leg extensions, bunch of sets w/ 10 sec rest, 12 reps
Thursday Sep 22, 2011 #
orienteering (practice) 1:05:00 [3]
in millstream w/map but w/o compass. felt good, last 10 min or so was on trail to get out
Sunday Sep 18, 2011 #
running (trail) 1:20:00 [3]
at hinckley, started 6:15. on bridle path, a bit thru the woods, ran easy, felt decent.
Saturday Sep 17, 2011 #
orienteering (practice) 1:15:00 [3]
in brecksville, felt very good, best in a long time, ran really hard especially on hills, lots of up/down.
cycling (road) 1:30:00 [3]
24.6 miles, after o-practice. forgot water/food, too big of hurry to get rolling, after 15min, got really hungry, so backed off on pace so i wouldn't bonk. s on riverview/up vaugh/up twinsburg/olde 8/ to 303-bike path, N on bike path to boston mills, N on riverview up to brecksville loop , parked near meadows. ended up feeling ok and pushed pace n on riverview, although tired on hills
Friday Sep 16, 2011 #
running (trail) 30:00 [3]
on bridle trail, east from ridge to just about turnpike and back, ran easy pace, but felt really good, not the usual semi-drugdery.
Wednesday Sep 14, 2011 #
orienteering (practice) 1:10:00 [3]
at oak hill, 15 min run, then re-ran the red course from saturday. time was 55:03, 11 min faster. feel tired, allergies really bad last 3 days. possibly last weekday workout for awhile, starting big job annoyingly far away, probably weekend warrior workouts
Tuesday Sep 13, 2011 #
cycling (road) 2:38:00 [3]
from peninsula: akrn penn rd- up northampton- down steels corners-bath up/down-shade-hillanddale-bath- medina line rd south- w on ridgewood- N on beach- e on alber?-N on state up sledding hill in hinckly-E on bellus S on broadview- wheatly into vally (wimped out no oak hill climb) N on rivervw
+/- 45 miles, avgMPH 16.8, maxMPH 45.3 (wheatly into valley on curve!)
felt tired no pop, then ran out of gas 2/3 way thru, too much headwind, relentless rolling uphill.
+/- 45 miles, avgMPH 16.8, maxMPH 45.3 (wheatly into valley on curve!)
felt tired no pop, then ran out of gas 2/3 way thru, too much headwind, relentless rolling uphill.
Monday Sep 12, 2011 #
cycling (road) 2:48:00 [3]
parkway-state-wst river-mattingly-stony hill-remsen-nichols-granger-coddingville loop-bath-hametown-ledge-medina line-bellus/?-southern-303-broadviewl-algiers-barr-parkway return. avgMPH 17.7 about 50 miles-ish.
Sunday Sep 11, 2011 #
cycling (road) 1:20:00 [3]
royalwood/broadview/oakes-loop around brecksville up parkview/parkway went to york then up through southampton development
avgMPH 18.5 +/- 24 miles. felt good, rode at good pace, right foot hurt in morning, less painful in evening.
avgMPH 18.5 +/- 24 miles. felt good, rode at good pace, right foot hurt in morning, less painful in evening.
Saturday Sep 10, 2011 #
orienteering (practice) 1:06:00 [3]
red course on bob's new oak hill map. messed up 5,6 and for the most part 3. felt ok, really sort of sloppy on the navigating.
right foot hurts this evening, in middle/upper inside of arch
right foot hurts this evening, in middle/upper inside of arch
Thursday Sep 8, 2011 #
running (trail) 31:00 [3]
on grass/bridle trail, east on parkway from ridge to turnpike and back. decent pace, much faster than in the past. felt good
Monday Sep 5, 2011 #
orienteering (practice) 1:50:00 [3]
w/ rjm in hinckley, each did (2) 6-8 control small loops w/o compass. very very helpful to run properly.
Sunday Sep 4, 2011 #
cycling (road) 1:22:00 [3]
from johnson picnic at hinckley, lap around lake the W/S on 606 and kellog, E on ledge, S on hametown, E on ira past bnp, no rjm at bnp, into valley, up everett mtn rd to medina line/euroclimb and back. started raining on ira, was steady rain all the way back. avgMPH 17.3, +/- 24 miles
C • bnp 1
orienteering (practice) 1:03:00 [3]
actually half O, and half spider web eating...webs are everywhere and i sure did find them, after riding, w/ an old green course, bumbled around really fatigued and tired.
Saturday Sep 3, 2011 #
running (trails/woods) 1:02:00 [3]
from top-o-ledges at hinckley mostly around bridle trail, two sections thru woods including final climb up by ledges trails are gone back in the "flood plain" area.
still extremely hot/humid
still extremely hot/humid
cycling (road) 1:33:00 [3]
after running W on bellus, S on stony hill, W on remsen, S on nichols, E on granger then picked up the coddingville loop, really ran out of gas on the euroclimb final. avgMPH 17.5 +/- 28 miles
Friday Sep 2, 2011 #
cycling (road) 2:16:00 [3]
37.7 miles, avgMPH 16.8. from station rd, S on riverview W up columbia mtn rd, over to brush and up to broadview-303-southern-hametown, then E on bath, yellowcreek into valley, up steels corners mtn rd past blossom, NW on northampton back into valley, thru peninsula, N on riverview .
insanely humid, drank every 10min, got tired last 15 min.
insanely humid, drank every 10min, got tired last 15 min.