Training Log Archive: dave_kIn the 31 days ending Jan 31, 2012:
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Sunday Jan 29, 2012 #
running (trail) 38:00 [3]
in afternoon from virginia kendall lake, did the NW trail loop counterclockwise at race pace. really felt super. felt light and fast, stomach fine, calves fine. only area to work on is the hills, wilted a bit on the hills, but recovered very well at tops and could really hold a fast pace after that. at end of loop ran trail down to bottom of sled area then up the hill to picnic tables then down and finished at the top of the cross country "sound of music" lap hill, easy jog back. time at racepacew was 30 min.
Thursday Jan 26, 2012 #
running (trails/woods) 1:03:00 [3]
in hinckley gestapopark, in steady rain, temp 38F, felt very good but ran easy steady pace. around lake then back in bridle path by redwing cabin through trails/woods to 606 area, then S to ledge lake area.
Wednesday Jan 25, 2012 #
rowing (concept II rowboat) 15:00 [3]
3200m warmup
weights 25:00 [3]
mostly leg stuff, good effort
Tuesday Jan 24, 2012 #
running (woods) 1:10:00 [3]
in mill stream, ran 7 interavals, 2 were just over 5min, other 5 were between 2:30 and 4:30, picked a point and ran all out. felt very good, had map but grabbed a crappy moscow compass with a bubble inside and the needle was all over the place, i.e compass was useless. what little navigation i did ended up fairly good. ran in the flat sections.
Monday Jan 23, 2012 #
rowing (concept II rowboat) 15:00 [3]
3300m just a warmup
weights 20:00 [3]
very good leg workout
Sunday Jan 22, 2012 #
cycling (road) 1:02:00 [3]
from hinckley buzzard roost parking lot temp 30F std loop state/allard/codvlle/state/bath/hametown/ledge/medina line/euroclimb
18.1 avgMPH 18.2ish miles. took about 15-20 then felt really good and road way too hard for wanting to run after.
18.1 avgMPH 18.2ish miles. took about 15-20 then felt really good and road way too hard for wanting to run after.
orienteering (practice) 50:00 [3]
didnt have it today, sluggish, no pop, just really tired, last 15 min was just trail/woods because it got too dark. fell off the wagon, have to cancel the diet of donuts and beef jerky and get more than 4 hrs sleep. ugh.
Saturday Jan 21, 2012 #
running (trails/woods) 1:02:00 [3]
at mill stream, ran the loop clockwise, felt super, stomach fine, legs great, calves were fine, ran practically all out did the loop in < 30min, then up the hill on the main road, which is closed, all out effort to the top. back on the new mtn bike trail down to the bottom. +/- 6min to top at guard rail. haven't run that hard in a long long time.
cycling (indoor) 25:00 [3]
in evening, (3) 4 min intervals standing in 50x14 gear
rowing (concept II rowboat) 15:00 [3]
3600m 2:04.9/500m pace, stopped 3 times to mess w/ ipod,
Thursday Jan 19, 2012 #
cycling (indoor) 15:00 [3]
easy spin
rowing (concept II rowboat) 15:00 [3]
checking watts. 3741m pace 2:00.3/500m avg watts 201.1 after starting out slow alot was at 210-220 watts.
Wednesday Jan 18, 2012 #
cycling (indoor) 30:00 [3]
steady pace, 2 +/- 4:30 standing intervals
rowing (concept II rowboat) 30:00 [3]
6820m pace 2:12/500m about 5 interuptions, last 10 min < 2:00/500, last 3 min was at 1:49/500 pace (good ipod song)
Tuesday Jan 17, 2012 #
cycling (road) 1:50:00 [3]
caught window of time before cold front rolled in, temp +/- 54. roads were damp/wet some rain at halfway point. from seneca golf crs. W on pkwy, S on state/river/606/kellog then E on ledge S on state to allard N on medina line W on ledge, N on state, lap around hinckley, up sledding hill E on bellus/hawkins N on southern/broadview, algiers. felt really really good. 36.8 miles w/ avgMPH 18.4, very windy/gusty but you could slice through it.
Monday Jan 16, 2012 #
other (hiking) 50:00 [3]
at hinckley w/ daughter. from top-o-ledges down to bottom of euroclimb and back
Sunday Jan 15, 2012 #
running (trail) 2:20:00 [3]
brecksville w/ rjm from station rd. ran on N side of stream and popped out by 82/park entr. then up to golf course over to stables and back down. huge amount of mud everywhere under the snowcover. good steady pace, we slowed down some near the end.
Saturday Jan 14, 2012 #
running (trail) 1:50:00 [3]
virginia kendal w/ rjm, trail run, some in woods. nice steady pace.
Friday Jan 13, 2012 #
cycling (indoor) 50:00 [3]
i think 5 approximately 4min intervals, standing, not too intense, just to break up the boredom.
Thursday Jan 12, 2012 #
rowing (concept II rowboat) 20:00 [3]
4300m avg 2:19.4
rowing (concept II rowboat) 4:00 [3]
2 500m time trials (1) 1:39.5 355 watts (2) 1:41.7 333 watts
Wednesday Jan 11, 2012 #
cycling (road) 2:00:00 [3]
from station road, temp in high 30s had to be 5-8 degrees colder in valley parkway w to state, to bellus/hawkins, into valley past the usual climb up oak hill because gears were jumpin all over today, yesterday all was well. back N on riverview. avgMPH 16.9 just under 34 miles. nasty wind still persists. no breakfast/no food during ride, hungry at end, another 20-30 min i would have bonked. felt good just spun along, pushed pace on hills though. probably done w/ riding for a bit, winter returns tomorrow
running (trail) 1:10:00 [3]
immediately after riding, on buckeye trail a bit on bridle path, cut thru golf course up to top of park, then trails back down. felt really good, calves started to tighten up. foot ok. ate a roctane after riding stomach bothered somewhat on the run. started to rain when finishing.
Tuesday Jan 10, 2012 #
cycling (road) 2:12:00 [3]
from home state/river/mattingly/stoney hill/wilber/state/ ledge around hinckley up sledding hill; bellus to southern /broadview/algiers brecksville, home on parkway. avgMPH 16.8, +/- 40f , wind still nasty. didn't freeze like yesterday
Monday Jan 9, 2012 #
cycling (road) 1:45:00 [3]
from brecksville oak grove. s on riverview up brandywine to olde 8 S to virginia kendall, the S to corn farm and N on riverview. nasty nasty cold wind that was relentless, didn't seem like 40F at all cut ride short because hands were frozen.
Sunday Jan 8, 2012 #
orienteering (practice) 2:10:00 [3]
at virginia kendall, sunny temp mid 40s, +/- 40 controls, solid run, calves were very very sore/tight but were ok during run. right foot hurts alot tonight don't remember injuring it though, i think a boulder has been covered by seemingly new earth slump in a steep reentrant
Saturday Jan 7, 2012 #
running (trail) 1:35:00 [3]
from puritas S along rocky river and back included up cedar point stairs, across river and up bridle path wall and back to field and back. great day sunny temp high 40s
other (tennis) 5:00 [3]
80 min w/ daughter
Friday Jan 6, 2012 #
cycling (road) 2:50:00 [3]
w/ dave g great weather sunny high 40's. S past hinckley, medina, E on ridgewood, N on medina line, over to ira/revere W on everett, back over to hinckley and N on state.
Thursday Jan 5, 2012 #
running (trails/woods) 38:00 [3]
at millstream, mid-day run, nasty mix of wet snow and mud, 2/3 of run was in woods to avoid the chewed up muddy trails.
Wednesday Jan 4, 2012 #
rowing (concept II rowboat) 15:00 [3]
3223m 2:19/500 super easy
Tuesday Jan 3, 2012 #
rowing (concept II rowboat) 20:00 [3]
easy warmup, not sure of meters
rowing (concept II rowboat) 7:16 [3]
2000m time trial, actual time 7:16.2 pace 1:49/500m really hurt and suffered bad, started too fast.
Monday Jan 2, 2012 #
rowing (concept II rowboat) 26:00 [3]
6000m 2:10/500m pace. wanted to take it easy
weights 25:00 [3]
bunch of stuff.
Sunday Jan 1, 2012 #
running (trail) 1:40:00 [3]
at virginia kendall w/ jay, uncle larry & gang. up into boy scout camp around lake and into the octagon around E side of ledges and back to lake. real easy pace.
cycling (road) 1:23:00 [3]
23 miles, S on state/mattingly/stony hill, the E on remsen, ledge, N on state. temp went from 51 to 38 on bike cmptr, sporadic rain, super gusty winds, was 10% scared of getting blown off the in the higher, open areas. fallen tree was 3/4 across road just n of hinckley, saw a limb fall a bit later. E on ledge rd was at 28-33mph which is fun, but makes you feel like an insignificant spec when you think the tour riders average that pace in their timetrials, and i need hurricane force tailwinds.