Training Log Archive: WildskyIn the 31 days ending Jan 31, 2007:
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Wednesday Jan 31, 2007 #
bike intervals (spin class) 40:00 [5]
rhr:55 slept:8.0
Strength Training 10:00 [3]
core
Note
we skiing today. Very inifecient wat to get a workout. Spent way too much time wiating in line and then on a cold lift that kept stopping. Once actually on the snow, it was fun
Tuesday Jan 30, 2007 #
Swim intervals 30:00 [4] 1.5 km (20:00 / km)
rhr:49 slept:8.0 weight:172lbs
Monday Jan 29, 2007 #
Note
slept:8.0 (rest day)
went to Pt Defiance to work on the O map. spent 2.5 hrs there walking around and some light jogging.
Sunday Jan 28, 2007 #
Kayaking (sea kayak) 3:49:00 [3] 20.4 mi (11:14 / mi)
ahr:98 slept:7.5
Great paddle with RVG, JVG, and Aaron. I was with JVG. We went out in Necky amuruka from the NWOC in Lake union out to St Eds. ui felt great the whole way.
Trip to be dicussed on blog and shown at everytrail.
Trip to be dicussed on blog and shown at everytrail.
Note
So i have noticed that while using a spin bike or paddle ERG, it is difficult to get my HR up without a larger effort relative to doing the real thing.
for example. On the bike yesterday, my HR would spike on the climbs but it didn't feel as hard as when I try to get my HR up on a spin bike.
also, I averaged HR 98 paddling but I don't think that i could average 98 on the ERG for a long period of time.
thoughts?
for example. On the bike yesterday, my HR would spike on the climbs but it didn't feel as hard as when I try to get my HR up on a spin bike.
also, I averaged HR 98 paddling but I don't think that i could average 98 on the ERG for a long period of time.
thoughts?
Note
This was schedule to be my rest week. Since I am racing on saturday at the winter AR, it can also be considered my taper week since i want my legs to be fresh.
Specifically what this means is that I will eliminate any base type activity (level 3). i have the Pt. defiance course to work on so this will be a perfect week for it. It will be all level1-2 type running/walking. I will still do one interval session in each sport. Short interval sessions do not wear down the body like a long grinding ride.
Finally, my training goal for this week is to loose one pound. It doesn't sound like much but I want to move my mental focus/discipline to my eating habits. I will keep a log to reveal the ugly truth. hopefully this will set me straight for the rest of February and March.
I have worked hard these past few weeks. I have done a good job of building in each sport and layering in some high intensity work. However, rest, recovery, and rebuilding are just as important and this week will set me up well for the four hard weeks coming up in Feburary. I need to take it easy without guilt.
I am finalizing my training plan through baja. i am trying to get it online but haven't found a good way to do it.
Specifically what this means is that I will eliminate any base type activity (level 3). i have the Pt. defiance course to work on so this will be a perfect week for it. It will be all level1-2 type running/walking. I will still do one interval session in each sport. Short interval sessions do not wear down the body like a long grinding ride.
Finally, my training goal for this week is to loose one pound. It doesn't sound like much but I want to move my mental focus/discipline to my eating habits. I will keep a log to reveal the ugly truth. hopefully this will set me straight for the rest of February and March.
I have worked hard these past few weeks. I have done a good job of building in each sport and layering in some high intensity work. However, rest, recovery, and rebuilding are just as important and this week will set me up well for the four hard weeks coming up in Feburary. I need to take it easy without guilt.
I am finalizing my training plan through baja. i am trying to get it online but haven't found a good way to do it.
Saturday Jan 27, 2007 #
bike long (road) 6:56:29 [3] 103.16 mi (4:02 / mi) +8530ft 3:45 / mi
ahr:129 max:161 rhr:42 slept:7.5
What a sick day!!!! I am glad i rested yesterday because today was a rocking focused training. Look at the Climb!!! Who would have thought I could get that much just around here. this was my 1/2 iron loop plus vashon with RVG, JVG and Aaron. I can't beleive that I felt so good after the ride.
door to door time 9hrs
HR monitor time X big stops and ferry 7:02
Full write up will be at
http://kingofcromwell.blogspot.com/
Tracks on google earth will be at
http://www.everytrail.com/view_trip.php?trip_id=95...
door to door time 9hrs
HR monitor time X big stops and ferry 7:02
Full write up will be at
http://kingofcromwell.blogspot.com/
Tracks on google earth will be at
http://www.everytrail.com/view_trip.php?trip_id=95...
Friday Jan 26, 2007 #
Kayaking intervals (erg) 36:00 [4]
rhr:50 slept:8.0 weight:171lbs
Still tired from last night so the session wasn't as good as last week
10 min WU 30WATTS AHR 80
5 min 40W AHR 92
5 min 50W AHR 98
5 min 60W AHR 103
with 2 min rest periods in between.
I didn't bike toady to ensure that I am fully rested for this weekend
10 min WU 30WATTS AHR 80
5 min 40W AHR 92
5 min 50W AHR 98
5 min 60W AHR 103
with 2 min rest periods in between.
I didn't bike toady to ensure that I am fully rested for this weekend
Thursday Jan 25, 2007 #
Note
rhr:44 slept:8.5 weight:167lbs (rest day)
What is up with the weight. It has dropped 6 lbs overnight??? Sunday was the last day using glycerol/L-caratine. Maybe I am dropping water weight. We will see tomorrow.
Today is an active recovery day. Easy swim, yoga and massage. You never realize how stiff and sore you are until you try a yoga pose are have somebody work your legs hard. Once again massage focused on feet, archilles, cavles and IT.
I noticed that they put up a sign in the lobby that says "We can not guarantee auditory privacy". I told them that noise doesn't bother me. They said that the sign wasn't for me it was BECAUSE of me. I guess I yell a bit when she hits the IT hard.
Cheryl thinks that this is an indulgence. She thinks that they are poof poof relaxation massages. I think that they are well worth it when my legs are reenergized for more pounding.
Today is an active recovery day. Easy swim, yoga and massage. You never realize how stiff and sore you are until you try a yoga pose are have somebody work your legs hard. Once again massage focused on feet, archilles, cavles and IT.
I noticed that they put up a sign in the lobby that says "We can not guarantee auditory privacy". I told them that noise doesn't bother me. They said that the sign wasn't for me it was BECAUSE of me. I guess I yell a bit when she hits the IT hard.
Cheryl thinks that this is an indulgence. She thinks that they are poof poof relaxation massages. I think that they are well worth it when my legs are reenergized for more pounding.
Swim 1:00:00 [2] 2.0 km (30:00 / km)
real easy. Mostly crawl some back stroke. shoulder a bit sore.
yoga 55:00 [2]
she was more balanced today. not just lunges
Running (snowshoeing) 2:03:00 [2] +1804ft
shoes: stratos
Training with RVG and Jen up at snowqualmie for the winter AR. Since this was a rest day, I took it easy. Full details (including our secret special test training) at the blog at
http://kingofcromwell.blogspot.com/
http://kingofcromwell.blogspot.com/
Wednesday Jan 24, 2007 #
bike (spin class) 37:02 [4]
ahr:126 max:149 rhr:46 slept:8.5 weight:173.5lbs
got some intervals done but as expected my legs were tired and my output faded toward the end.
Also, my knees always hurt on spin bikes. I have gone as far as to measure my road bike and set up the spin bike exactly the same. does anybody else get pains riding these bikes?
Also, my knees always hurt on spin bikes. I have gone as far as to measure my road bike and set up the spin bike exactly the same. does anybody else get pains riding these bikes?
Strength Training 35:00 [2]
core
i was rather tired so I stopped early
i was rather tired so I stopped early
Running (Soccer) 1:00:00 [4]
never too tired for soccer. had a great time
Kayaking (sea kayak) 1:09:11 [3] 6.0 mi (11:32 / mi)
ahr:100 max:116
bike (mountain) 1:12:00 [2] 11.0 mi (6:33 / mi) +361ft 6:21 / mi
shoes: masia
first ride at TOP. Easy technical spin with Jen. I fogot my bike shoes so I pedaled with the masias.
Tuesday Jan 23, 2007 #
Note
rhr:39 slept:8.0 weight:172lbs
I was going to run last night but decided to give it a rest. Woke up this morning and my RHR dropped nicely telling me that my body is ready for more hard work. I got to the Y and decided to ask one last time if they found my Suunto watch. It went missing a month ago from the spin room. I asked every day for two weeks and gave up. Today it was there Yah baby.
Unfortunately, something has happend to Kevins knee. He has been favoring it for the past week. today when we got to the Y he couldn't walk on it without crying. there is no bruising and he has range of motion. It is just the pressure of standing on it that hurts.
So today I hang with him and keep an eye on it. Maybe I'll get a ride in later on when Cheryl gets home. The best laid training plan is always.....subject to change.
Unfortunately, something has happend to Kevins knee. He has been favoring it for the past week. today when we got to the Y he couldn't walk on it without crying. there is no bruising and he has range of motion. It is just the pressure of standing on it that hurts.
So today I hang with him and keep an eye on it. Maybe I'll get a ride in later on when Cheryl gets home. The best laid training plan is always.....subject to change.
Note
note number 2 when cheryl got home she said "oh yea he fell and twisted his leg this morning." At least i didn't take him to the hospital.
bike (road) 2:46:00 [3] 43.0 mi (3:52 / mi) +3281ft 3:36 / mi
ahr:122 max:156
since i had the afternoon I decided not to waste it and went for a spin. Today was supposed to be a hard shoulder day to save the legs for intervals tomorrow. Great ride pushed hard on the SS
Monday Jan 22, 2007 #
Note
rhr:45 slept:8.0 weight:170.2lbs
While my RHR is dropping, my body is wacking out on me. I think that the fatigue is starting to accumulate. I have one more hard week then a rest week before the winter AR.
When I woke up sunday I felt great.
When I finished my paddle a 5 last night, I made dinner, ate like a pig and went straight to bed. i woke up at midnight and couldn't sleep for two hours. this morning everything below my waist was stiff as hell. i almost fell asleep in the spin class i was so tired.
When I woke up sunday I felt great.
When I finished my paddle a 5 last night, I made dinner, ate like a pig and went straight to bed. i woke up at midnight and couldn't sleep for two hours. this morning everything below my waist was stiff as hell. i almost fell asleep in the spin class i was so tired.
bike (spin class) 40:00 [2]
just an easy recovery spin
Strength Training 1:00:00 [2]
core and shoulders
Sunday Jan 21, 2007 #
Kayaking (sea kayak) 4:27:00 [3] 19.3 mi (13:50 / mi)
rhr:50 slept:9.0
Kayak around McNeil isl. Have a look at
http://www.everytrail.com/view_trip.php?trip_id=91...
Tides and wind seems to always be against me. Last year I averaged about 3.75-4 hours for this loop. today the gps record me moving 3-3.5mph at time. It was a grinder. Good back to back with yesterday's run. The last 45 minutes hurt and my legs did not what to move once I got home
http://www.everytrail.com/view_trip.php?trip_id=91...
Tides and wind seems to always be against me. Last year I averaged about 3.75-4 hours for this loop. today the gps record me moving 3-3.5mph at time. It was a grinder. Good back to back with yesterday's run. The last 45 minutes hurt and my legs did not what to move once I got home
Saturday Jan 20, 2007 #
Running race (trail) 5:52:40 [4] 34.0 mi (10:22 / mi) +5292ft 9:02 / mi
rhr:44 slept:5.0 shoes: Odessey
First, I am happy that my resting HR dropped this morning.
Kevin brought his gps and has downloaded the run at
http://www.everytrail.com/view_trip.php?trip_id=89...
Thanks Kevin. its a great picture and turned out well.
I will have a more complete write up on the blog at
http://kingofcromwell.blogspot.com/
just remember it is a work in process.
Goal review:
1. IT was heavy and letting me know it wasn't happy but there was no major discomfort. I was on 400mg of ibuprophin every 2 hours though. In future training runs, i am going to reduce the dosage and hopefully get off it completely. goal achieved.
2. my spilts were 2:52 first loop, 2 transition, 2:58 second loop. I think that this was a great result. 6 minute difference I'm ok with. I started late in the back of the pack and paced out real easy. On the two big climbs to the top i just walked. These occured in the first 6miles of each loop. After that, the next 11 miles are a gradual down which plays well to my strength. i just let the big dogs run on this section. In fact the split for the last 6 miles was one minute better on the second lap.
3. Placing well. i came in 4th overall and 8 mintues behind last time. i would have liked to get a podium finish but considering that i had 23.5 hours training in the 7 days before the race and a 50k last weekend, it is not suprising that my time dropped off a bit.
Also,this was a "B" race which means there is no tapering just training right through it and in fact it is considered a training run.
Kevin brought his gps and has downloaded the run at
http://www.everytrail.com/view_trip.php?trip_id=89...
Thanks Kevin. its a great picture and turned out well.
I will have a more complete write up on the blog at
http://kingofcromwell.blogspot.com/
just remember it is a work in process.
Goal review:
1. IT was heavy and letting me know it wasn't happy but there was no major discomfort. I was on 400mg of ibuprophin every 2 hours though. In future training runs, i am going to reduce the dosage and hopefully get off it completely. goal achieved.
2. my spilts were 2:52 first loop, 2 transition, 2:58 second loop. I think that this was a great result. 6 minute difference I'm ok with. I started late in the back of the pack and paced out real easy. On the two big climbs to the top i just walked. These occured in the first 6miles of each loop. After that, the next 11 miles are a gradual down which plays well to my strength. i just let the big dogs run on this section. In fact the split for the last 6 miles was one minute better on the second lap.
3. Placing well. i came in 4th overall and 8 mintues behind last time. i would have liked to get a podium finish but considering that i had 23.5 hours training in the 7 days before the race and a 50k last weekend, it is not suprising that my time dropped off a bit.
Also,this was a "B" race which means there is no tapering just training right through it and in fact it is considered a training run.
Friday Jan 19, 2007 #
Event: Capital Forest Mega Fat Ass
Note
rhr:51 slept:7.5 weight:169lbs
Didn't quite reach my goal today. I had hoped to lift and focus on my upper body but i ran out of time. RHR still high. I feel fine though. Shoulder was sore when i wole up after three days of upper body stress.
When i was at the kayak gym i finally broke down and scheduled an PT appointment there since they do it and i am there on Friday's, i might as well have them look at it. It will start next friday.
When i was at the kayak gym i finally broke down and scheduled an PT appointment there since they do it and i am there on Friday's, i might as well have them look at it. It will start next friday.
Kayaking intervals (erg) 53:00 [4]
Great interval workout. My shoulder felt great and I had the power to do a complete workout. finally figuring out the computer.
10min warm up
5 min on
2 min off
X5
10 min cool down
warmup, cool down and rest were at 30 WATTS
intervals were 40, 50, 60, 60, 60
10min warm up
5 min on
2 min off
X5
10 min cool down
warmup, cool down and rest were at 30 WATTS
intervals were 40, 50, 60, 60, 60
bike (road) 2:07:00 [2] 27.0 mi (4:42 / mi)
goal here was just saddle time. easy spin before the race tomorrow. i didn't want to aggrevate the IT and i didn't want to tire my legs at all. muscles felt great but the knee was a bit sore. We will see how tomorrow goes.
Note
Goal for tomorrow:
run the distance without injury
Run a consist pace
finish respectably
Two years(last year I didn't race) ago I finished 5th in 5:45 (split 2:37)
I would hope to have the same time but rmaining injury free is most important.
run the distance without injury
Run a consist pace
finish respectably
Two years(last year I didn't race) ago I finished 5th in 5:45 (split 2:37)
I would hope to have the same time but rmaining injury free is most important.
Thursday Jan 18, 2007 #
Note
rhr:49 slept:8.0 weight:170lbs
today is an active recovery day. An easy hour of swimming, an hour of yoga, and an hour of massage. the massage focused on the legs specifically, IT, Archilles, and calves.
Right now i feel great and ready to go for the cap peak 50k on Saturday. Tomorrow i will drive my shoulders hard (with kayak intervals and weights) and have an easy ride.
Right now i feel great and ready to go for the cap peak 50k on Saturday. Tomorrow i will drive my shoulders hard (with kayak intervals and weights) and have an easy ride.
Swim 1:00:00 [2] 2.25 km (26:40 / km)
Real easy. i just swam for an hour. I lost count so i may have swam more. All crawl. shoulder got a bit sore.
yoga 1:00:00 [2]
new teacher. she focus alot on upper body and poses
Wednesday Jan 17, 2007 #
bike (spin class) 40:00 [2]
rhr:55 slept:7.0 weight:172lbs
i was going to do intervals but i am still tired and the IT is a bit sore.
Strength Training 40:00 [2]
core and some shoulders. Cheryl dropped off kevin so i cut it short and went to the rompuss room to play.
Running intervals (Soccer) 50:00 [4]
lots of players today and had to spend some time sitting out.
Kayaking (sea kayak) 1:10:00 [3] 6.0 mi (11:40 / mi)
not too hard Wollochet loop. the water was dead calm. Wish i had a camera. i got dark about half way through.
Tuesday Jan 16, 2007 #
Running (road) 1:33:00 [2] 8.91 mi (10:26 / mi)
rhr:52 slept:9.0 weight:170lbs
the roads today are covered with three inches of snow. i got out for an easy run. My legs are tired so i didn't push it. after the ride yesterday, I would expect the IT to be sore today. It was and i was on the border of taking an ibuprophin but didn't. No pain just letting me know that I am pushing it.
My HR is still elevated. the rest of today will be easy upper body. hopefully it comes down tomorrow.
My HR is still elevated. the rest of today will be easy upper body. hopefully it comes down tomorrow.
Swim 1:03:00 [4] 2.5 km (25:12 / km)
1000 warm up
750 intervals with hand paddles 2on 1 off
250 intervals hard down backstrock back
500 cool down
750 intervals with hand paddles 2on 1 off
250 intervals hard down backstrock back
500 cool down
Strength Training 1:00:00 [2]
core and legs
Monday Jan 15, 2007 #
bike (road) 3:06:00 [2] 43.1 mi (4:19 / mi)
rhr:50 slept:8.0
Easy ride just putting in time in the saddle. Average speed was a bit low because I was tired from this weekend and there was scary ice on the road that caused me to go real slow in spots. It was cold outside and my feet froze. Stopped along the way to make new friends.
resting HR a bit high the past couple of days. tomorrow is scheduled to be an easier day we will see if it drops before hard weds. felt great on the ride considering I ran 50k and paddled long the past two days. Distance was just right as i was getting weary at the end.
See track at
http://www.everytrail.com/view_trip.php?trip_id=86...
resting HR a bit high the past couple of days. tomorrow is scheduled to be an easier day we will see if it drops before hard weds. felt great on the ride considering I ran 50k and paddled long the past two days. Distance was just right as i was getting weary at the end.
See track at
http://www.everytrail.com/view_trip.php?trip_id=86...
Sunday Jan 14, 2007 #
Running (road) 50:28 [1] 4.16 mi (12:08 / mi)
rhr:50 slept:7.0 shoes: Asics GT 2110
Easy recovery run. walked hills. Legs felt great this morning. no significant soreness, except when i went running they were tired.
It was a great race last night. Solid third place. I was only 2 minutes behind 2nd. Seegs and i hooked up about halfway through and pushed each other. during the race every hour I took 1 RC, mito cap and 2 endurolytes. I took 2 ibuprophin at the start and two more halfway through. With one hour to go I took an ATP. I fueled on flasks of perpetum. 3 scoops with 3 oz water in each flask. i drank 16oz water per lap (45 minute laps). I would have added nuun to the water but I don't have any. If RVG doesn't get it together, I will need to start buying my own.
My It got a little sore on the 1/2nd lap but was completely bearable. By the end it was hardly noticable. On the outside of my right foot just below the ankle there is some kind of bruise that hurt this morning. inner hip flexors felt a bit sore but with no hill my quads/hamstrings are in great shape. Next week I will push a bit harder with the hills and cap peak 50k where the goal will be the same, solid race with no IT issues and no injures. I will not push hard just a consistent pace.
Post race I had recoverite with vitamins E, 2G C, fish oil, mito cap, race cap, 2 TR, phytomax, and half packet of hammer vitamins. One hour later I repeated with with some solid food in between. I think that this really helped with recovery
It was a great race last night. Solid third place. I was only 2 minutes behind 2nd. Seegs and i hooked up about halfway through and pushed each other. during the race every hour I took 1 RC, mito cap and 2 endurolytes. I took 2 ibuprophin at the start and two more halfway through. With one hour to go I took an ATP. I fueled on flasks of perpetum. 3 scoops with 3 oz water in each flask. i drank 16oz water per lap (45 minute laps). I would have added nuun to the water but I don't have any. If RVG doesn't get it together, I will need to start buying my own.
My It got a little sore on the 1/2nd lap but was completely bearable. By the end it was hardly noticable. On the outside of my right foot just below the ankle there is some kind of bruise that hurt this morning. inner hip flexors felt a bit sore but with no hill my quads/hamstrings are in great shape. Next week I will push a bit harder with the hills and cap peak 50k where the goal will be the same, solid race with no IT issues and no injures. I will not push hard just a consistent pace.
Post race I had recoverite with vitamins E, 2G C, fish oil, mito cap, race cap, 2 TR, phytomax, and half packet of hammer vitamins. One hour later I repeated with with some solid food in between. I think that this really helped with recovery
Kayaking (sea kayak) 2:16:00 [3] 12.12 mi (11:13 / mi)
Paddle around Fox Isl. Stil tired but made good time.
Saturday Jan 13, 2007 #
Kayaking (sea kayak) 59:00 [2] 5.66 mi (10:25 / mi)
rhr:47 slept:7.0
first kayak of the season with RVG and jen. we got out in the NW kayaks triple. It was cold and ice was forming on our paddles. See our trip at
http://www.everytrail.com/view_trip.php?trip_id=84...
http://www.everytrail.com/view_trip.php?trip_id=84...
Running race (trail) 4:22:48 [4] 31.2 mi (8:25 / mi)
shoes: Odessey
Bridal trails 50k. Took 3rd place. 2 minutes behing 2nd. Jen S and i ran the last 2.5 laps together pushing each other. Best BD every.
Friday Jan 12, 2007 #
Running (trail) 55:18 [2] 5.7 mi (9:42 / mi)
rhr:41 slept:9.0 shoes: Asics GT 2110
couldn't resist. Went to Pt defiance and ran an easy loop. the trails had some blow downs but not too bad. The snow was great. 1-2" of hard and crusty
Kayaking intervals (ERG) 40:00 [4]
Still a bit tired from yesterday's upper body workout so the intervals weren't as intense as usual. I did 4 sets 5min on 2 min off at 50 watts
Thursday Jan 11, 2007 #
Running (road) 1:22:00 [2] 8.91 mi (9:12 / mi)
ahr:108 max:135 slept:8.0 weight:168.5lbs
last run before bridal trails. took it easy. roads were covered in snow and ice. weight down probably the result of being dehydrated.
Swim 1:10:00 [3] 3.0 km (23:20 / km)
straight crawl
Strength Training 1:00:00 [2]
all core baby
Note
got 1hr massage. worked on archilles, calves, IT and hip flexor. Overall much better than last time. calves and archilles seem unusually tight.
Wednesday Jan 10, 2007 #
Running intervals (Soccer) 1:00:00 [4]
rhr:41 slept:10.0
i hoped to get a 5 hour day today. got o the Y for spin and weight but the nursey was closed. so I played in the kid room then went to soccer.
M37
M37
Kayaking (sea kayak) 1:17:00 [2] 6.06 mi (12:42 / mi)
wollochet loop. shoulders felt tired from monday. Came out of the harbor to a 15 knot wind and 2ft swells in my face
Tuesday Jan 9, 2007 #
Running (road) 1:19:48 [2] 8.91 mi (8:57 / mi)
ahr:120 max:149 slept:6.5 shoes: Asics GT 2110
Legs felt tired from yesterday. took it easy this morning
Monday Jan 8, 2007 #
bike (road) 1:50:49 [3] 28.5 mi (3:53 / mi)
slept:3.0
Baby boy born at 4:38 this morning!!! Wife and baby sleeping so I went out for a ride on the nicest day for the last month.
Since my ITB was hurting I laid off the SS for the past few weeks. I haven't had any IT pain since before Christmas so I decided to take out the steed. One gear, Two fenders, and a whole lot of pain. Have a look at the route at
http://www.everytrail.com/view_trip.php?trip_id=81...
Now that the baby is hear and Cheryl will be home, I can start ramping up the hours for the next few months. Baja here I come
Since my ITB was hurting I laid off the SS for the past few weeks. I haven't had any IT pain since before Christmas so I decided to take out the steed. One gear, Two fenders, and a whole lot of pain. Have a look at the route at
http://www.everytrail.com/view_trip.php?trip_id=81...
Now that the baby is hear and Cheryl will be home, I can start ramping up the hours for the next few months. Baja here I come
Kayaking (sea kayak) 1:07:08 [3] 6.02 mi (11:09 / mi)
3.5 effort. first paddle into wollochet with GPS. This focuses my effort very well. Shaved 3 minutes of my best time so far this year. have alook at
http://www.everytrail.com/view_trip.php?trip_id=81...
http://www.everytrail.com/view_trip.php?trip_id=81...
Saturday Jan 6, 2007 #
Running race (orienteering) 50:06 [4] 5.86 km (8:33 / km)
slept:8.0
blew one cp that cost me 3 minutes.
Swim 1:00:00 [3] 2.5 km (24:00 / km)
straight crawl
Thursday Jan 4, 2007 #
Swim 1:00:00 [3] 2.5 km (24:00 / km)
rhr:50 slept:8.0 weight:170.5lbs
mid 36.75
swam well. My shoulder is feeling great and I will remove from inury list. I did hard pulls and got 2.25k done in 48.5 minutes. cooled down with 250m of backstroke
swam well. My shoulder is feeling great and I will remove from inury list. I did hard pulls and got 2.25k done in 48.5 minutes. cooled down with 250m of backstroke
Strength Training 25:00 [2]
legs
Wednesday Jan 3, 2007 #
bike (spin class) 45:00 [2]
rhr:50 slept:10.0 weight:171.5lbs
easy recovery type spin
Strength Training 1:00:00 [2]
core and shoulders
Running intervals (Soccer) 1:00:00 [4]
Tuesday Jan 2, 2007 #
Swim 52:00 [3] 2.1 km (24:46 / km)
rhr:44 slept:10.0 weight:172.3lbs
Swam 2k in 48m and then cooled down with backstroke. Felt great. Time to start increasing distance.
Strength Training 50:00 [2]
core/legs
Running (road) 1:10:02 [3] 8.6 mi (8:09 / mi) +866ft 7:26 / mi
shoes: Asics GT 2110
body feels tired. Legs heavy from lifting this morning. spent time on the run futzing around with the gps. download at
http://www.everytrail.com/view_trip.php?trip_id=76...
http://www.everytrail.com/view_trip.php?trip_id=76...
Monday Jan 1, 2007 #
Kayaking race (sea kayak) 2:23:00 [3] 12.61 mi (11:20 / mi)
rhr:50 slept:7.0
Fox isl kayak race. Very dissapointing. rudder broke an i couldn't control the boat on the windward side of the Isl. Went swimming about 10 times. GPS track at
http://www.everytrail.com/view_trip.php?trip_id=76...
http://www.everytrail.com/view_trip.php?trip_id=76...