Training Log Archive: dave_kIn the 31 days ending Mar 31, 2013:
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Sunday Mar 31, 2013 #
12 PM
cycling (road) 1:47:00 [3]
From home, over to brecksville down to Hinckley, up through the guts of Brunswick and strongsville to mother-in-laws place misjudged time and ended up 20 min late and missed easter dinner......ooopsiee
Saturday Mar 30, 2013 #
1 PM
orienteering (practice) 1:10:00 [3]
slept:5.0
at kendall w/ rjm. talk the route training was really great. good to train together again.
2 PM
orienteering (training) 48:00 [3]
solo after rjm had to leave. bounced all over, running quickly trying to work on footwork, about a dozen or so +/- 3 min legs.
felt pretty good.
felt pretty good.
3 PM
cycling (road) 1:03:00 [3]
after o-practice. worked on fast spin E to edge of kent on the bikepath. dodged the wind somewhat. avgMPH 16.6.
Friday Mar 29, 2013 #
10 AM
orienteering 58:00 [3]
slept:8.0
found old stas training course and ran it. felt very good, so tried to run hard awhile, lasted for +/- 45 min. a bit sloppy orienteering, but nice to finally run w//o gloves on. the short steep hills seem to fry me....have to work on that.
2 PM
cycling (single track mtn bike) 2:35:00 [3]
at mohican state park w/ jay. easy-ish pace, but its always a riot up/down/rocks/roots crazy handling skills. 2 spots w/ snow covered trail, stayed upright which is a bonus. at 2:05, running out of time so bailed out to road w/ was long climb, a bit of flat, then screaming downhill.
Thursday Mar 28, 2013 #
4 PM
cycling (road) 1:36:00 [3]
richfield/brecksville/cvnp area. temp 40f, w/ another unrelenting nasty wind out of WNW.
28.4 miles, avgMPH 17.3
28.4 miles, avgMPH 17.3
Wednesday Mar 27, 2013 #
3 PM
cycling (road) 1:50:00 [3]
legs still sore from sunday, it'd be tough to run, riding was ok but went slow.
avgMPH 15.6, i think 28.6-ish miles.
computer shut off a couple times, knew i was in for problems w/ it because when i took bike out of van speedometer said it was going 48mph!, cleaned off contacts pushed/shoved it, reset and it was going 59.
intermittent snow during ride.
avgMPH 15.6, i think 28.6-ish miles.
computer shut off a couple times, knew i was in for problems w/ it because when i took bike out of van speedometer said it was going 48mph!, cleaned off contacts pushed/shoved it, reset and it was going 59.
intermittent snow during ride.
Sunday Mar 24, 2013 #
orienteering (6 hr race) 5:56:00 [3]
shoes: HOKA mufasa 12.5
raccoongaine outside of pittsburgh.
first time ever doing an event of this type.
went fair/ok.
had clothing issues, shoe issues, route planning issues, and fn pricker issues, ugh = mediocre performance.
first time ever doing an event of this type.
went fair/ok.
had clothing issues, shoe issues, route planning issues, and fn pricker issues, ugh = mediocre performance.
Wednesday Mar 20, 2013 #
6 PM
running (trail) 50:00 [3]
shoes: HOKA stenson
along rocky river, in light snow and only 27 fn degrees. out/back, felt tired and rt ft was killin me.
Tuesday Mar 19, 2013 #
rowing (concept II rowboat) 14:00 [3]
easy, except last 3 min. was at 1:52/500m pace.
weights 16:00 [3]
upper body/stomach stuff.
Sunday Mar 17, 2013 #
running (trail) 2:20:00 [3]
slept:6.0 shoes: HOKA mufasa 13.0
after eating a bowl of naproxen w/ milk of course,
departed from seneca gc E on bridle trail into brecksville park then buckeye trail all the way down/up/around park ending in the valley below oak grove picnic area by the old fireplace. then back the same route.
because of time constraints had to do the undesirable out/back, but i thought i could try to negative split the route. hit the turn at 1:11, so was 2 min faster, really ran hard the last 25min up the long grade to barr rd then as fast as i could on the flattish section to gc. wanted to do 1+ hr more but couldn't so i tried to run really quick.
i would run for 12.5 min, then walk 2.5 min, i think it helped stay fresher, i guess.
because is was fn cold again only had 4 hits of water and 4 of armstrong liquid yellow jersey concoction.
rt foot w/ attached hoka were not cooperating today, rolled ankle 2x, kept almost rolling to inside alot, blah blah blah.
probably it before raccoongaine
departed from seneca gc E on bridle trail into brecksville park then buckeye trail all the way down/up/around park ending in the valley below oak grove picnic area by the old fireplace. then back the same route.
because of time constraints had to do the undesirable out/back, but i thought i could try to negative split the route. hit the turn at 1:11, so was 2 min faster, really ran hard the last 25min up the long grade to barr rd then as fast as i could on the flattish section to gc. wanted to do 1+ hr more but couldn't so i tried to run really quick.
i would run for 12.5 min, then walk 2.5 min, i think it helped stay fresher, i guess.
because is was fn cold again only had 4 hits of water and 4 of armstrong liquid yellow jersey concoction.
rt foot w/ attached hoka were not cooperating today, rolled ankle 2x, kept almost rolling to inside alot, blah blah blah.
probably it before raccoongaine
Saturday Mar 16, 2013 #
9 AM
running (trail/woods) 1:47:00 [3]
slept:7.0 shoes: HOKA mufasa 13.0
brecksville, all over on buckeye trail, some bridle, bunch in the woods.
steady pace, actually the longer i went the better i felt, don't know why, but finished at a pretty good clip. just sick and tired of cleveburg & the weather: 34F and rain, soaked and frozen at end.
left knee hurt some, top of rt foot hurt again, especially sidehill running.
steady pace, actually the longer i went the better i felt, don't know why, but finished at a pretty good clip. just sick and tired of cleveburg & the weather: 34F and rain, soaked and frozen at end.
left knee hurt some, top of rt foot hurt again, especially sidehill running.
Friday Mar 15, 2013 #
running (trails/woods) 1:12:00 [3]
shoes: HOKA mufasa 12.5
brecksville, sort of usual loop S across gc and pickup buckeye trail (found 2 golf balls today), woods/bridle path to stable, woods/buckeye trail down to bottom, then back sort beginning w/ my mountain, up climb along rd, back down and back up thru woods to misc trails and back to van.
felt decent and pace is a few notches above/quicker than slow, just seem to be gassed/out of breath on climbs.
no top of rt foot pain, left knee hurt mildly.
felt decent and pace is a few notches above/quicker than slow, just seem to be gassed/out of breath on climbs.
no top of rt foot pain, left knee hurt mildly.
Thursday Mar 14, 2013 #
7 PM
running (trail) 45:00 [3]
shoes: HOKA mufasa 12.5
fn work, out/back along rocky river, N from rr nature center, along the river which is really cool, the winter flooding wipes everything out/away, saw 4 dudes fishing made me shiver seeing them out in the middle of the river, always seem to be odd smells, sounds, smoke coming from NASA up on the cliff, today was a weird smell and whine of some motor.
out in 23 min, threw in a very quick 10 min blast on return, felt really good, best part, no left kneecap pain nor top of rt foot pain, life is good.
out in 23 min, threw in a very quick 10 min blast on return, felt really good, best part, no left kneecap pain nor top of rt foot pain, life is good.
Tuesday Mar 12, 2013 #
5 PM
running (towpath) 30:00 [3]
shoes: HOKA mufasa 12.5
Winters back 34, light snow. From hillside rd/towpath. Out and back. Felt a tiny twinge of pain in left calf just after turnaround. Stopped and stretched walked for 30 sec then resumed, calf was fine rest of way back.
Sunday Mar 10, 2013 #
11 AM
cycling (road) 2:00:00 [3]
slept:4.5
another finally; temp low 50's. sunny. from home, over to brecksville, down snowville into valley then right back up columbia out of valley, brush/broadview to hinckley, South on southern, Ledge/medina line, then up euroclimb, back home on state, w/ wonderful tailwind.
35.9 miles, avgMPH 17.9
made monumental change, moved cleat on left shoe forward 3mm, rt shoe 2mm. left foot last 3 toes sort of cramped yesterday, and has done it a bit in the recent past.
feet felt good, now feels like seat too high.
legs are trashed tried to ride easier today.
35.9 miles, avgMPH 17.9
made monumental change, moved cleat on left shoe forward 3mm, rt shoe 2mm. left foot last 3 toes sort of cramped yesterday, and has done it a bit in the recent past.
feet felt good, now feels like seat too high.
legs are trashed tried to ride easier today.
Saturday Mar 9, 2013 #
3 PM
cycling (road) 1:36:00 [3]
slept:6.0
about time, temp 46f. from seneca gc, loop into brecksville, S on riverview, W up everett mtn rd. N on southern, back on broadview.
avgMPH 18.3, about 27-ish miles. felt very good so i rode way to hard except for the the 3 climbs, whole ride was on the big plate, oopsee, still wore all the winter gear, finally no mittens though.
left knee is messed up, ugh.
avgMPH 18.3, about 27-ish miles. felt very good so i rode way to hard except for the the 3 climbs, whole ride was on the big plate, oopsee, still wore all the winter gear, finally no mittens though.
left knee is messed up, ugh.
Wednesday Mar 6, 2013 #
5 PM
cycling (road) 54:00 [3]
high 30's, in hinckley area (daughter at PT), 17.5 miles, avgMPH 18.3 legs feel good, so pushed the pace somewhat.
Tuesday Mar 5, 2013 #
4 PM
running (trails/woods) 1:40:00 [3]
slept:6.0 shoes: HOKA mufasa 13.0
temp upper 30's, sunny. brecksville, just boppin around, motivation is at the blah level lately, found 8 golf balls emerging thru snow&leaves including 2 proV-1's along trail beside course, yaaa now i can golf this year!
legs feel real good except seems like im gasping for air, maybe i'll try an interval here somewhere.
legs feel real good except seems like im gasping for air, maybe i'll try an interval here somewhere.
Sunday Mar 3, 2013 #
other (tennis) 5:00 [3]
actual time 1 hr.
Saturday Mar 2, 2013 #
3 PM
running (trail/path) 55:00 [3]
shoes: HOKA mufasa 13.0
light snow, 25F, from jaite: trail over to towpath, N on towpath, then up the N entrance of carriage loop trail, 1 interval up the hill in 2:46, then continue on trail to time turnaround, and back, a +/- 5 min interval on flat towpath.
had only a bare minimum of motivation so thats all for today, the hill interval was dreadful, the flat was actually pretty good.
other notable: at midnight our stupid small dog was within 4 ft of being attacked by a coyote in our backyard, awesome stuff !
had only a bare minimum of motivation so thats all for today, the hill interval was dreadful, the flat was actually pretty good.
other notable: at midnight our stupid small dog was within 4 ft of being attacked by a coyote in our backyard, awesome stuff !