Training Log Archive: AliCIn the 7 days ending Sep 8, 2013:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||
|
|
|
|
|
|
| |||||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||
Sunday Sep 8, 2013 #
9 AM
Rollerskiing 33:45 [1] 5.04 mi (6:42 / mi) +17m 6:38 / mi
Hah, back wasn't too too sore from all bike hunching-over yesterday! Was kinda expecting it might be.
Anyways, scooted out for a 20 min double pole + 10 min no-pole.
Anyways, scooted out for a 20 min double pole + 10 min no-pole.
Running 26:41 [1] 2.75 mi (9:42 / mi) +27m 9:25 / mi
And then a little joggeroo too. Played with map-focus + running speed by having 2 min just normal run, then 1 min reading map and trying to simultaneously run one notch harder. Sometimes worked, sometimes I got too into the map and slowed down, sometimes got way too into the map and didn't stop reading after a minute, so for sure something worth working on!
Drills 2:09 [2] 0.13 mi (16:33 / mi)
Attempted to do drills, but right calf kinda spazzed out when I tried to do explosive skips, so stopped. Dehydration?
Running 7:44 [1] 0.82 mi (9:24 / mi) +12m 9:00 / mi
Strength 3:29 [0] 0.0 mi
Hammies! 3 x 10s
Saturday Sep 7, 2013 #
Event: SMOC Fall Peach Mountain
Event: Triple Trail Challenge
7 AM
Cycling 3:11:01 [2] 37.46 mi (5:06 / mi) +442m 4:55 / mi
The Triple Trail Challenge - 42mi sportive-style ride around Pinckney + Waterloo Rec areas.
Super-fun! My longest mountain bike ride ever, but a good deal was on roads, so kinda cheating. The Potawotami trail was definitely a bit harder than ones I'd done before, but I was ready for it for the most part. I came off my bike due to issues 8 times. The only thing I wasn't ready for was the 2-3 mi that we were going anti-parallel to ultra runners doing a 100 miler. Single track was not big enough for that!!
Saw Barbara and Jen a bit over an hour into it, then Jens caught me a bit later and we rode the rest of the way together, good fun, great to have company!
Met skiers Bill and Doug at the party afterwards, chatted skiing a bit. Bill's going to live up in Gaylord this year and should have good ski training. And since free beer came along with my glass, I *had* to try at least a bit, so I had about a 3/4 glass of some pretty tasty Hefeweizen. And some nachos. Food is awesome after long workouts!!
Super-fun! My longest mountain bike ride ever, but a good deal was on roads, so kinda cheating. The Potawotami trail was definitely a bit harder than ones I'd done before, but I was ready for it for the most part. I came off my bike due to issues 8 times. The only thing I wasn't ready for was the 2-3 mi that we were going anti-parallel to ultra runners doing a 100 miler. Single track was not big enough for that!!
Saw Barbara and Jen a bit over an hour into it, then Jens caught me a bit later and we rode the rest of the way together, good fun, great to have company!
Met skiers Bill and Doug at the party afterwards, chatted skiing a bit. Bill's going to live up in Gaylord this year and should have good ski training. And since free beer came along with my glass, I *had* to try at least a bit, so I had about a 3/4 glass of some pretty tasty Hefeweizen. And some nachos. Food is awesome after long workouts!!
1 PM
Running 5:13 [1] 0.55 mi (9:25 / mi) +26m 8:13 / mi
Orienteering 58:02 [1] 3.14 mi (18:29 / mi) +81m 17:07 / mi
11c
Alex's line-o at Peach Mountain.
Good training! Had to stay on the line, and then when you came to a control, mark where it was on your map + punch. And no hint about how many controls to expect before heading out.... Made you really stay in contact with the map and forced you to stay on the line. I think I did pretty well with both of those things, coming off significantly only once.
But, I was not moving fast. Ok, easily part of that is the 3h bike ride before hand, but I could have gone faster than I did. Have to balance the focus on map and focus on moving a bit better.
Good training! Had to stay on the line, and then when you came to a control, mark where it was on your map + punch. And no hint about how many controls to expect before heading out.... Made you really stay in contact with the map and forced you to stay on the line. I think I did pretty well with both of those things, coming off significantly only once.
But, I was not moving fast. Ok, easily part of that is the 3h bike ride before hand, but I could have gone faster than I did. Have to balance the focus on map and focus on moving a bit better.
Orienteering 33:22 2.6 mi (12:50 / mi) +64m 11:55 / mi
6c
Picking up controls. Was off once, embarrassing! Had to relocate.
Running 4:05 [1] 0.48 mi (8:35 / mi)
Friday Sep 6, 2013 #
6 AM
Rollerskiing 52:14 [1] 6.29 mi (8:18 / mi) +24m 8:13 / mi
Friday morning specific strength. It is not light in the mornings anymore! Also, first time in longsleeves + 3/4 tights and was totally the right call. 3 x most exercises, except I wimped out on the last V2, because a being-walked-dog was way too excited by the poles and had jumped at me both previous repeats, to the owner's chagrin. Decided to save her the stress.
Thursday Sep 5, 2013 #
5 PM
Running 1:00:45 8.44 mi (7:12 / mi) +40m 7:06 / mi
Run from home to Wildwood with 2 x 15 min tempo. On the warmup and cooldown listened to the recent Freakonomics podcast on Chicago.
Strength 2:31 [0] 0.01 mi (4:13:08 / mi)
2 x hammies, 10s
Wednesday Sep 4, 2013 #
4 PM
Running 6:00 [1] 0.74 mi (8:04 / mi) +14m 7:38 / mi
Aerobics 40:00 [1]
Class 2 of Hip Hop Hustle. Trying to put the moves together... need to work on many of them!
Rowing 4:03 [1]
Strength 14:04 [0]
Core 15
Running 33:19 4.12 mi (8:05 / mi) +62m 7:44 / mi
And a loop around Ottawa Park, for good measure. Also made myself do the monkey bars, part in prep for whatever obstacles the Zombie race at the end of the month has... =)
Tuesday Sep 3, 2013 #
5 PM
Cycling 37:21 [1] 10.88 mi (3:26 / mi) +28m 3:24 / mi
CSA pickup ride! Tomatoes of three varieties, eggplant, swiss chard, arugula, lettuce, sweet corn and a green pepper. Very excited to go to the dinner at the farm this Friday, menu looks awesome and I'll finally get to see where all my veg have come from!
Running 22:04 [1] 2.86 mi (7:43 / mi) +48m 7:20 / mi
A putter around the secret bridge loop, to get the legs a-movin again post-half-marathon!
Monday Sep 2, 2013 #
3 PM
Rollerskiing 42:40 [1]
Legs felt pretty ok, arms actually sore from the swimming + monkey bars or whatever yestserday. Just around the neighborhood before the astro grads Labour day BBQ.