Training Log Archive: maprunnerIn the 31 days ending Mar 31, 2011:
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| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||||||||||||||||||||||||||||||||||
Thursday Mar 31, 2011 #
6 PM
walk warm up/down 7:00 0.6 km (11:46 / km) +3m 11:29 / km
ahr:127 max:203
run 22:00 2.5 km (8:48 / km) +4m 8:44 / km
ahr:163 max:173
walk warm up/down 11:00 0.99 km (11:07 / km) +12m 10:29 / km
ahr:126 max:148
Test run at west campus. I haven't run a step since Georgia, and the last time I did a straight run was March 1st. Hamstring feels much better, but not completely healed yet. Felt hard to jog again and it was kinda boring, but I found a way to entertain myself in the end.
Wednesday Mar 30, 2011 #
weights 20:00 [1]
PT 1 [0]
erg 20:00 [1]
Tuesday Mar 29, 2011 #
PT 1 [0]
Made it home after a long travel day. Just a bit of PT and laundry before bedtime.
Monday Mar 28, 2011 #
PT 1 [0]
Spent the morning lounging around then drove into San Francisco to visit with my brother. I love San Francisco. Fortunately, I've had at least one sibling living here since the mid1970's so I always have someone to visit.
Came home and did some PT. Been bad about doing it lately.
Came home and did some PT. Been bad about doing it lately.
Sunday Mar 27, 2011 #
Note
Spent the morning on a whale watching cruise. Very cool to see "competition pods" with several males grouped around a female. Lots of shoving and moving and showing off among the males. Fun to watch.
Then a five hour flight from OGG to SJC. Spent the night in my sister's guest room, which has a Maui theme. Made the transition a little bit easier.
Then a five hour flight from OGG to SJC. Spent the night in my sister's guest room, which has a Maui theme. Made the transition a little bit easier.
Saturday Mar 26, 2011 #
8 AM
Other (Snorkel) 1:00:00 [1]
Beautiful excursion. My first real snorkel experience and it came complete with colorful coral, bright fish, an eagle ray and several inquisitive turtles. It was great.
But I have to admit that the wet suit did not work well enough for me and I was shivering in the water. Had to run on the beach when we finished to stop the shivers. Never really warmed up until I took a long hot shower. Does that make you feel better, Linear Ice? ;)
But I have to admit that the wet suit did not work well enough for me and I was shivering in the water. Had to run on the beach when we finished to stop the shivers. Never really warmed up until I took a long hot shower. Does that make you feel better, Linear Ice? ;)
Friday Mar 25, 2011 #
PT 1 [0]
Been too long since I did PT so I made sure to do it this morning.
A relaxing day today. Nice breakfast, walk on the beach, drive a few miles towards Hana, explore the Upcountry and end the day with drinks on the beach as we watched the sun set into the ocean. Wonderful day b
A relaxing day today. Nice breakfast, walk on the beach, drive a few miles towards Hana, explore the Upcountry and end the day with drinks on the beach as we watched the sun set into the ocean. Wonderful day b
C • ENVY 1
Thursday Mar 24, 2011 #
6 AM
run/walk 30:00 1.72 mi (17:27 / mi) +86m 15:06 / mi
ahr:121 max:169
Plan for the day was snorkeling, so I decided to get in brisk walk first thing in the mornIng. Saw some beautiful homes for sale. If only I had a spare million dollars.
10 AM
walk 1:00:00 [1] 7.27 km (8:15 / km) +217m 7:11 / km
ahr:91 max:125
Unfortunately, the winds are really high today and there are small craft warnings, so we had to posstpone the snorkel trip.
Instead, we went hiking in the rain forest at Waihee Valley. Totally cool vegetation, and an adventure that included swinging bridges and fording rivers. Orienteering definitely prepared me for this, more than my sisters. We were out for nearly threes hours, but since we moved at a Jones Walk pace, I'm only logging one hour.
Since I have now spent the night in Hawaii, I can cross it off my list. Only three more to go.
Instead, we went hiking in the rain forest at Waihee Valley. Totally cool vegetation, and an adventure that included swinging bridges and fording rivers. Orienteering definitely prepared me for this, more than my sisters. We were out for nearly threes hours, but since we moved at a Jones Walk pace, I'm only logging one hour.
Since I have now spent the night in Hawaii, I can cross it off my list. Only three more to go.
Tuesday Mar 22, 2011 #
weights 20:00 [1]
PT 1 [0]
erg 20:00 [1]
Wanted to get some exercise in this morning, since I will be sitting around airports or in planes for most of the next two days. But it will be so worth it. Hawaii, here I come :)
Monday Mar 21, 2011 #
walk warm up/down 15:00 [1]
2 PM
run/walk (test loop) 47:28 [2] 5.0 km (9:30 / km) +14m 9:22 / km
ahr:127 max:135
Trying something new to track my aerobic fitness. 5K test loop, at any pace but constant heart rate. It was hard to keep the HR steady, and I was constantly having to make minor adjustments. Today was all walking, sometimes at a decent pace, other time briskly, and other times brisk with heavy arm movements.
Sunday Mar 20, 2011 #
Note
Day 2 route. Had to draw my route by hand, since I had left my Forerunner plugged into the hotel outlet.
Lost the trail to 1, and then was too high above the marker.
Left the trail too soon on 5, found another gully system, headed back towards 5 but then bailed to the trail to be sure.
Lost the trail to 1, and then was too high above the marker.
Left the trail too soon on 5, found another gully system, headed back towards 5 but then bailed to the trail to be sure.
8 AM
run/walk warm up/down 16:00 [1]
9 AM
orienteer 1:36:44 [3] 6.0 km (16:07 / km)
Day 2 Georgia. Sixty degrees and overcast. Perfect day for a run. And run I did. I think I spent more time on roads today than I have in the past year. Most route choices involved roads or trails. Started early and left right away so I don't know any results. Now sitting on the plane. In the next three days, I will be passing through the ATL, MCI, PHX, SJC, OAK and OGG airports
Saturday Mar 19, 2011 #
Event: Georgia Navigator Cup 2011
9 AM
orienteer 1:24:24 5.4 km (15:38 / km) +191m 13:17 / km
ahr:163 max:175
Day 1 in Georgia. Hot. Hamstring ached a bit, but not too bad. Fitness is low, so only ran down hills and parts of trails.
I seem to have had three courses today: from to 1 to 4 I was reading ahead and checking off features quite cleanly. 5 and 6 had mistakes (I was tired) but I stopped and relocated fairly well. From 7 to the finish it was just go straight as fast as you can to finish this course.
Finished 3rd of the 4 women running green. Yes, that is correct, only 4 of us here this weekend Such a shame. Good courses and sections of wide open woods made for a fun day.
route
I seem to have had three courses today: from to 1 to 4 I was reading ahead and checking off features quite cleanly. 5 and 6 had mistakes (I was tired) but I stopped and relocated fairly well. From 7 to the finish it was just go straight as fast as you can to finish this course.
Finished 3rd of the 4 women running green. Yes, that is correct, only 4 of us here this weekend Such a shame. Good courses and sections of wide open woods made for a fun day.
route
Friday Mar 18, 2011 #
PT 1 [0]
weights 25:00 [1]
Thursday Mar 17, 2011 #
PT 1 [0]
erg 25:00 [1]
Heading to Georgia tomorrow. My goal for the weekend: two clean races.
Tuesday Mar 15, 2011 #
PT 1 [0]
Sunday Mar 13, 2011 #
PT 1 [0]
walk (map hike) 1:15:00 [1]
Mike and I hiked around parts of Rockcrusher and Rockhaven. Nice day.
Saturday Mar 12, 2011 #
PT 1 [0]
weights 25:00 [1]
erg 25:00 [2]
Made more of an effort to lean back more and pull in further with my arms at the end of the stroke, and my speed went to 3:30 per 500m. This was a harder effort than usual, and I certainly felt it in my legs
Friday Mar 11, 2011 #
PT 1 [0]
Thursday Mar 10, 2011 #
walk 20:00 [1]
elliptical 20:00 [2]
PT 1 [0]
walked to Holcom to use the elliptical. And back home. Ho hum.
Wednesday Mar 9, 2011 #
weights 30:00 [1]
Tuesday Mar 8, 2011 #
PT 1 [0]
erg 30:00 [1]
Slow and steady. SR 20-21 (which is slower than usual for me), damper set at 4, speed = 4:00 per 500 meters.
Chiropractor suggested only cross training for a while, to let the hamstring completely heal. So I shall.
Chiropractor suggested only cross training for a while, to let the hamstring completely heal. So I shall.
Sunday Mar 6, 2011 #
PT 1 [0]
weights 30:00 [1]
Saturday Mar 5, 2011 #
10 AM
orienteer 1:00:00 2.99 km (20:04 / km) +47m 18:36 / km
ahr:124 max:188
hanging markers for our local race today.
We had a great turnout, and people really liked Mike's courses in this fun, little park. Sunny but cold, and too much standing around working at the finish, means I am pretty tired now.
courses on Route Gadget
We had a great turnout, and people really liked Mike's courses in this fun, little park. Sunny but cold, and too much standing around working at the finish, means I am pretty tired now.
courses on Route Gadget
Friday Mar 4, 2011 #
12 PM
walk 30:00 [1]
Thunderstorms were threatening, just as I wanted to walk at lunchtime. And I had to walk at lunchtime, because that was written in my weekly plan. If it is written, so it will be :) So I got out the door as quick as I could, and made it back just as the skies were getting really dark.
8 PM
PT 1 [0]
Definition of a good coach: KU basketball's Bill Self has as many Big 12 titles as home losses.
C • Like 1
Thursday Mar 3, 2011 #
PT 1 [0]
Wednesday Mar 2, 2011 #
8 AM
erg 20:00 [2]
I wonder why cutthroat and tomwcarr say erging is hard, while I seem to think it is so easy. So I tried to copy Tom's numbers today. I kept the stroke rate at 20-21 (no problem) but the fastest I could go was 3:30 per 500 m (Tom does 2:05-2:10). That's a lot harder than I usually push, and it was hard.
Think I'll go back to my usual very slow, easy rows, since I seem to have no power in my legs.
Think I'll go back to my usual very slow, easy rows, since I seem to have no power in my legs.
C • Row 3
12 PM
walk 20:00 [1]
6 PM
weights 20:00 [1]
PT 1 [0]
10 PM
Note
My boss gave us tickets to tonights KU basketball game. Great seats in the sixth row. So amazing to watch these athletes in person. They are superhuman.
Tuesday Mar 1, 2011 #
5 PM
PT 1 [0]
6 PM
run/walk 1:00:00 5.95 km (10:06 / km) +75m 9:30 / km
ahr:148 max:186
Mike and I went to Clinton tonight for a trail run. I walked and jogged as I felt, including a walking break every 15 minutes. Hamstring flared up once or twice on the way out, but really started acting up at 50 minutes. I walked it in from there.