Training Log Archive: YouRNotHereIn the 28 days ending Feb 28, 2009:
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Wednesday Feb 25, 2009 #
Running 28:00 [4] 3.46 mi (8:06 / mi)
Treadmill workout. 5K program but it seemed a lot easier. Maybe because it was on an older treadmill. I had to increase the speed on the incline to get a decent workout. Still feeling effects of cold. Sneezing a lot.
Monday Feb 23, 2009 #
Weights 1:00:00 [3]
Total body weight training. I'm still sick so not doing any cardio. I tried that last Wednesday and it made it much worse. I had to take off work the next day.
Thursday Feb 19, 2009 #
Weights 45:00 [3]
Weight training. I had to take off work today because felt really bad. I slept from 10 until 1:30 pm. Felt better after that and decided to to to gym with Andrew for our regular workout.
Wednesday Feb 18, 2009 #
Running 30:00 [3] 3.0 mi (10:00 / mi)
Easy treadmill workout. I'm feeling a little under the weather so just did an easy running workout tonight. I did the cardio program for the first time which seems to emphasize incline at a moderate speed. I had it on highest level and it spent a lot of time on incline 6 and speed 6.5 MPH.
Tuesday Feb 17, 2009 #
Note
(sick)
I've been getting sick with sore throat, congestion, sneezing. It's not too bad yet, but will need to take a day or two off from exercise. Still going to work, though.
Monday Feb 16, 2009 #
Weights 1:00:00 [3]
Total body weight training.
Sunday Feb 15, 2009 #
Orienteering 2:51:31 [5] 7.5 km (22:52 / km)
QOC Patuxent Red course. Really had a hard time with control 6. From the splits I see there were two others who did not find this control. Not sure what happened - I probably just went right past it a few times but, to me, the terrain did not look like what was on the map. Anyway I persevered and found the control after 3 passes at it from different attack points. It was a great day to be in the woods so did not want to go home early. One of these days I'll put it all together and get thru a course without a major mistake. My fitness is very good right now so now I need to learn to navigate more consistently.
Saturday Feb 14, 2009 #
Weights 1:00:00 [3]
Total body weight training.
Wednesday Feb 11, 2009 #
Cycling 1:24:30 [4] 20.78 mi (4:04 / mi)
Bike to and from work. Strong headwinds on the way home made this into a level 4 intensity as I was was pushing hard into the wind.
Running 26:30 [5] 3.46 mi (7:40 / mi)
Treadmill workout. 5K program on level 5. This was very tough after the hard ride home from work. The last hill of incline 3 was very difficult but I pushed thru the pain. This program averages 8MPH for the 5K and has incline changes.
Tuesday Feb 10, 2009 #
Cycling 1:25:08 [3] 20.68 mi (4:07 / mi)
Bike to and from work today. Ride in was slow because I had the worst luck with red lights ever! I think I hit every red light on the way in. Nice ride home in 50 degrees and daylight.
Sunday Feb 8, 2009 #
Running race 24:57 [5] 5.0 km (4:59 / km)
Very hilly Striders 5K from Swansfield ES. Finished 22nd which is much better than the last 5K I ran. This course has a short but steep hill at about halfway and is up and down course the entire way. There were a number of runners passing me at the start that I passed as they walked up the hill or had to slow after the hill. I was trying to keep a steady pace all along. Finish was strong but I could not catch the runner in front of me. I was closing in, but then just ran out of gas as we had to loop around the parking lot to the finish.
Saturday Feb 7, 2009 #
Running 24:48 [4] 5.0 km (4:58 / km)
Neigborhood run. This route turns out to be almost 5K. I felt pretty good on this run. The treadmill workouts seem to be helping a lot. Nice sunny day with temperature around 30 as I left. Very good run.
Thursday Feb 5, 2009 #
Weights 55:00 [3]
Total body weight training.
Wednesday Feb 4, 2009 #
Running 30:00 [5] 3.56 mi (8:26 / mi)
Another treadmill workout. Today's goal was to run 2 miles at 8.2 MPH. I ran two miles at 8.2 MPH after 5 minutes warm-up. I regulated the effort by changing the incline: 0.4 miles at incline 2, 0.3 at incline 1, 0.2 at 0, 0.2 at -1, then increased the incline until last 0.1 miles at incline 3. Total 2 miles. Then cool down for 10 minutes at 6 - 7.5 MPH.
Tuesday Feb 3, 2009 #
Running 30:00 [4] 3.56 mi (8:26 / mi)
Treadmill run. 5 minute warm-up, 1.2 miles at 8.2 MPH (7:19 / mile), then remaining time at 7.5 to 8.4 while changing the incline. 5 minutes cool down.
Monday Feb 2, 2009 #
Weights 55:00 [3]
Total body weight training.
Sunday Feb 1, 2009 #
Orienteering race 31:01 [5] 2.9 km (10:42 / km)
QOC Lake Fairfax qualifier race. Major mistake on control 8 - I ran right past it because I got confused betwee the two streams. One of these days I'll nail every control!
Orienteering race 32:13 [5] 2.6 km (12:23 / km)
QOC Lake Fairfax A Final. I ended up in this final because I was late getting to the meet and did not finish the qualifier in time. But, got into the final and finished 6th. As always I had a major mistake on one control - 7 this time. But I had 3 number 1 splits and a couple of 2 and 3. Should have finished no lower than 3rd.