Training Log Archive: cathiIn the 31 days ending Mar 31, 2009:
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Tuesday Mar 31, 2009 #
strength (SOD) 26:00 [5]
lost track of time. cant' find my watch after camping!
SOD. 3 sets.
and man, that last set burned! but the body felt GOOD!
SOD. 3 sets.
and man, that last set burned! but the body felt GOOD!
cycling (spin) 2:00:00 [3]
slept:6.25
spin bike... as it was raining. april showers are here - ugh.
but, i had a great session. the first hour i joined a class that was working HARD. good stuff! i mellowed out the last hour, focusing on some solid high cadence work and some long slow climbs. i think it was a very worthy evening.
but, i had a great session. the first hour i joined a class that was working HARD. good stuff! i mellowed out the last hour, focusing on some solid high cadence work and some long slow climbs. i think it was a very worthy evening.
Monday Mar 30, 2009 #
cycling intervals (spin) 25:00 [3]
tabata sprints
warm up / cool down
5 x 20sec/20sec
forgot my watch (my camping gear is yet unpacked), but felt like a decent effort - not the best, but far from the worst.
warm up / cool down
5 x 20sec/20sec
forgot my watch (my camping gear is yet unpacked), but felt like a decent effort - not the best, but far from the worst.
swim/row (pool) 1:00:00 [3]
last swim class
great mix of all 4 strokes. my butterfly is comedic. :P
great mix of all 4 strokes. my butterfly is comedic. :P
yoga (home) 10:00 [3]
slept:6.25
some good stretching!
strength (ATW) 23:30 [3]
i was feeling inspired today :) actually, had some time before swim so since i didn't do my 100s last thursday (my back wasn't feeling up to it), i went for this. wanted to see how i was feeling. a little slower than normal, but i think that was mainly due to my sore forearms (wow, that bouldering gets ya!) only did 30 pushups/plank leg lifts as my back was getting a bit tight, but did 40 of the rest.
i think my back is nearly back to normal. haven't had the afternoon tightness that was bothering me previously in several days. yeah! gosh, and my ankles are feeling ok. am i almost in one piece?!
i think my back is nearly back to normal. haven't had the afternoon tightness that was bothering me previously in several days. yeah! gosh, and my ankles are feeling ok. am i almost in one piece?!
Sunday Mar 29, 2009 #
climbing (boulderng) 1:00:00 [3]
ok, it's hard to figure out how to time this. got up 3 problems that i worked on awhile. yeah!
woke up to rain & wind... hid in the tents awhile, but finally got to make a campfire and warm up. hit the rocks a little before coming back, but got home at dark and went straight to a dinner. no ride :(
woke up to rain & wind... hid in the tents awhile, but finally got to make a campfire and warm up. hit the rocks a little before coming back, but got home at dark and went straight to a dinner. no ride :(
Saturday Mar 28, 2009 #
climbing (bouldering) 45:00 [3]
woke up to drizzle (it has been for like 4 days!) it finally stopped and the sun came out, so we had a little time to hit the rocks.
first time bouldering! fun, but hard. talk about pushing my limits. my first climb took me awhile - i froze a million times going up, but did it. went up again and was much faster. worked on another problem for a long time but never got it... shifted to a nearby one and got it though. yeah!
first time bouldering! fun, but hard. talk about pushing my limits. my first climb took me awhile - i froze a million times going up, but did it. went up again and was much faster. worked on another problem for a long time but never got it... shifted to a nearby one and got it though. yeah!
running (road) 33:00 [3]
went down a mtn, then ran up. pretty steep grade. started lightning on the way back... we were pretty exposed and decided to bag it. 5 minutes after we got back to camp, it started hailing like crazy! we made a good call even though it was a short run.
Friday Mar 27, 2009 #
Note
slept:6.0 (rest day)
Thursday Mar 26, 2009 #
cycling (road) 1:08:00 [3]
slept:6.25
more storms... so no mtn biking. got on my road bike for a bit - strong winds were tough. my legs felt a bit tired, so when i tried to go for race pace, i felt below what i should have been. forgot my watch, so i'm not sure what my HR was, but it felt 155-160 when working hard, then more like 140 on average.
Wednesday Mar 25, 2009 #
running (road) 1:45:00 [3]
slept:6.5
storms today, so i stayed local and ran on the roads. also a good choice as i wasn't sure what my back could handle. luckily it felt pretty good! i got in 1:30 on the roads, then finished with 15 minutes on the treadmill, with an incline of 7%.
Tuesday Mar 24, 2009 #
cycling (road) 1:45:00 [3]
ahr:145 max:178 slept:6.5
started off with the guys... hung on for 21 minutes! a record! that included my first 10min race pace session. I spread out the other two during the rest of the ride. the guys really made me work, and it showed in the numbers. my other sets i maxed out in the low to mid 160s - i felt like i was going hard, but its just different alone. (and with a killer head wind). after the guys dropped me, i rode the remaining 1h25min alone, so i was diligent in what i needed to get done. funny how the group rides are solo most of the time ;)
back update: feeling better.... acupuncture last night, then a light massage on it this morning. (which still was brutal!) lots of knots and tightness in my shoulder blade area, but nothing she felt was really out of wack, so that's good.
back update: feeling better.... acupuncture last night, then a light massage on it this morning. (which still was brutal!) lots of knots and tightness in my shoulder blade area, but nothing she felt was really out of wack, so that's good.
Monday Mar 23, 2009 #
Note
slept:6.25
cycling intervals (spin) 20:00 [3]
max:166
tabata sprints
10 min warmup
5 x 20sec/20sec
heart rate seemed to get up there an ok amount, but not as high as normal. legs felt a bit flat - maybe 85% of the "norm".
10 min warmup
5 x 20sec/20sec
heart rate seemed to get up there an ok amount, but not as high as normal. legs felt a bit flat - maybe 85% of the "norm".
swim/row (pool) 50:00 [3]
stroke mechanics. focused mostly on breast stroke tonight. i OWN that stroke. (ok, at least as far as the class participants....) our "rest" laps of freestyle sucked... guess i know where my preference is ;)
Sunday Mar 22, 2009 #
cycling (trail) 2:38:00 [3] 21.0 mi (7:31 / mi) +213m 7:18 / mi
Tanasi trails
(elevation gain seems off...)
a little shorter than anticipated, but prob good considering yesterdays ride and my back.
my back never hurt... got a bit stiff/tired, but no pain. yeah! i took it super easy on the trails though - last thing i wanted to do was crash! rode many of the same trails as yesterday. followed the race course route exactly. i am feeling super comfortable on these trails!
(elevation gain seems off...)
a little shorter than anticipated, but prob good considering yesterdays ride and my back.
my back never hurt... got a bit stiff/tired, but no pain. yeah! i took it super easy on the trails though - last thing i wanted to do was crash! rode many of the same trails as yesterday. followed the race course route exactly. i am feeling super comfortable on these trails!
yoga (home) 20:00 [1]
light yoga/stretching.
Saturday Mar 21, 2009 #
cycling (trail) 3:33:00 [3] 30.0 mi (7:06 / mi) +710m 6:37 / mi
Tanasi Trails
ok, i know this wasn't on the schedule. but a cute boy wanting to go biking... what can i say. i did take it easy though (he hadn't ridden on trails in over a year so it was nice not to try and hammer.). pace was easy and i didn't take any risks on the bike. we did 2 loops, just in case i needed to bail because of my back. but it felt fine. a little stiff, but never any pain. :)
ok, i know this wasn't on the schedule. but a cute boy wanting to go biking... what can i say. i did take it easy though (he hadn't ridden on trails in over a year so it was nice not to try and hammer.). pace was easy and i didn't take any risks on the bike. we did 2 loops, just in case i needed to bail because of my back. but it felt fine. a little stiff, but never any pain. :)
Friday Mar 20, 2009 #
cycling hills (road) 1:34:00 [3]
warmup, then 5 x 5min hill repeats, followed by some close to AeT riding. (i don't quite think i was where i should have been though).
Thursday Mar 19, 2009 #
Note
slept:5.25 (rest day)
bad sleep due to the fall.
i didn't think i was feeling that bad, but about 3pm, my back started to hurt more and more. sharp pains, sort of between my shoulder blades. directly opposite where my chest hit the ground. glad today was a rest day.. had some aleve, drank some wine, then soaked in a hot epsom bath. that seemed to help :)
i didn't think i was feeling that bad, but about 3pm, my back started to hurt more and more. sharp pains, sort of between my shoulder blades. directly opposite where my chest hit the ground. glad today was a rest day.. had some aleve, drank some wine, then soaked in a hot epsom bath. that seemed to help :)
Wednesday Mar 18, 2009 #
running (trail) 1:18:00 [3] 7.5 mi (10:24 / mi) +100m 9:59 / mi
slept:6.0 shoes: inov8 295
nolan to swinging bridge to top of ridge and back.
run was going pretty good. slowed down a lot in the gorge - just not ready to push it there. felt solid though on the more non-technical rolling sections.
and then, i ate it. a random trip and literally bounced off my chest on the ground. scary! i don't think anything is hurt bad, but the impact just freaked me out. i can tell my upper back opposite of the hit is sore & tight. sucks! just hope i didn't rattle something inside. so anyways, the run ended.
run was going pretty good. slowed down a lot in the gorge - just not ready to push it there. felt solid though on the more non-technical rolling sections.
and then, i ate it. a random trip and literally bounced off my chest on the ground. scary! i don't think anything is hurt bad, but the impact just freaked me out. i can tell my upper back opposite of the hit is sore & tight. sucks! just hope i didn't rattle something inside. so anyways, the run ended.
Note
3 things i need to work on.
sleep. i've been so tired lately and can't get up in the morning. but i can't get to bed at a decent hour either, so i'm not pushing it. honestly, 6 hrs just isn't enough. i 'm pretty sure it's my allergies that have been acting up, but i really don't need it to progress to something more.
nutrition. not sure what it is lately, but i've been eating like shit. well, bad for me. still better than 90% of the people i work with.. i'm just not feeling balanced with it. need to start writing down again and get into the groove.
then, writing down sleep hrs and resting heart rate. i'm pretty consistent with sleep sadly, but really not totally sure about the RHR. my multiple alarms going off in the morning shock me and make it rise quick :P maybe sleep with my monitor on? hmmm...
sleep. i've been so tired lately and can't get up in the morning. but i can't get to bed at a decent hour either, so i'm not pushing it. honestly, 6 hrs just isn't enough. i 'm pretty sure it's my allergies that have been acting up, but i really don't need it to progress to something more.
nutrition. not sure what it is lately, but i've been eating like shit. well, bad for me. still better than 90% of the people i work with.. i'm just not feeling balanced with it. need to start writing down again and get into the groove.
then, writing down sleep hrs and resting heart rate. i'm pretty consistent with sleep sadly, but really not totally sure about the RHR. my multiple alarms going off in the morning shock me and make it rise quick :P maybe sleep with my monitor on? hmmm...
Tuesday Mar 17, 2009 #
cycling (road) 1:29:00 [3]
slept:5.75
well the tuesday night group ride started early, even though i was ready at 5:55. so i went off alone, but ready for a good ride. about 15 minutes in, someone jumped on my wheel and we rode the rest of the time together. he was up from atlanta and definitely strong. i was feeling pretty ok and we switched on and off a lot. not a walk in the park ride for sure! in fact, we rode several miles more than last week in the same time. (i had estimated about 20 minutes longer...oops!) pretty surprised at how well i rode - a complete 180 from last night and last week's ride. yeah! :)
Monday Mar 16, 2009 #
cycling intervals (spin) 20:00 [3]
ahr:150 max:163
tabata sprints
10 min warmup...
5 x 20s sprint/20 sec rest
i'm not sure what the problem was today. sometimes you have it. sometimes you don't. obviously i had nothing today (as the swim sucked too). on one of the sprints i got my HR up to 163. once. that is pitiful. in the 150s most of the time. now, it could have been the fact that the spin room felt like hot yoga, or i was using cages instead of clipless pedals (my shoes with SPDs are still trying out from the weekend).... regardless, i did not have IT today. :(
10 min warmup...
5 x 20s sprint/20 sec rest
i'm not sure what the problem was today. sometimes you have it. sometimes you don't. obviously i had nothing today (as the swim sucked too). on one of the sprints i got my HR up to 163. once. that is pitiful. in the 150s most of the time. now, it could have been the fact that the spin room felt like hot yoga, or i was using cages instead of clipless pedals (my shoes with SPDs are still trying out from the weekend).... regardless, i did not have IT today. :(
swim/row (pool) 30:00 [3]
unfortunately there was no class as the instructor was at a race. i was optimistic though. too bad that didn't translate into the water. i alternated drills & good form swimming, but everything was just hard. i was constantly out of breath - even on the easy breathing. then i wimped out and called it a day.
i hope tuesday goes better for me!
i hope tuesday goes better for me!
Sunday Mar 15, 2009 #
cycling (spin) 1:00:00 [3]
easy-moderate spin in the afternoon
legs felt fine.
legs felt fine.
running (trail) 1:12:00 [3] 6.5 mi (11:05 / mi)
shoes: inov8 295
easy-moderate run this morning (more moderate on the "there" as i was with people. the "back" was easier). legs actually felt pretty good! ankles = stable. :)
Saturday Mar 14, 2009 #
running race (trail) 40:46 [4] 4.65 mi (8:46 / mi)
max:187 shoes: Velocity 1
Blankets Duathlon!
overall 4th place, age group 3rd place
(yeah, the 1 & 2 overall winners were in my age group!)
run went well. it was cold and raining and hard to warm up. i kept the pace solid but moderate. in 3rd place most of the time, moved to 5th going into transition. rolled 1 ankle pretty hard, but feeling ok now. other feels ok now too!
overall 4th place, age group 3rd place
(yeah, the 1 & 2 overall winners were in my age group!)
run went well. it was cold and raining and hard to warm up. i kept the pace solid but moderate. in 3rd place most of the time, moved to 5th going into transition. rolled 1 ankle pretty hard, but feeling ok now. other feels ok now too!
cycling race (mtn) 14:26 [4] 12.0 mi (1:12 / mi)
RACE!
the course was peanut butter. my goal was to keep my bike in working order, then to stay on my bike and not crash & get injured.
well, my bike made it to the finish, despite chain suck, grinding, and horrible noises. i had to talk to her to keep her spirits up ;) each corner was a big fishtail. ugh! kept it straight most of the time. slipped up near the end a few times on slick roots. near the end i slid, hooked a tree with my handlebars, went over, landed on my bike with my right calf, cramped, and rolled around in agony for a few. but, no damage done and no girls passed. yeah!
the course was peanut butter. my goal was to keep my bike in working order, then to stay on my bike and not crash & get injured.
well, my bike made it to the finish, despite chain suck, grinding, and horrible noises. i had to talk to her to keep her spirits up ;) each corner was a big fishtail. ugh! kept it straight most of the time. slipped up near the end a few times on slick roots. near the end i slid, hooked a tree with my handlebars, went over, landed on my bike with my right calf, cramped, and rolled around in agony for a few. but, no damage done and no girls passed. yeah!
Friday Mar 13, 2009 #
Note
(rest day)
Thursday Mar 12, 2009 #
running intervals (track) 45:00 [3] 5.0 mi (9:00 / mi)
shoes: Asics 1
1 mile warmup and cooldown
6 x 600, with 200 rest
didn't go too hard since i haven't done this in awhile and since i race on saturday. was consistent in my effort, with the first 5 being between 2:40 and 2:50. (the 6th was much slower!)
6 x 600, with 200 rest
didn't go too hard since i haven't done this in awhile and since i race on saturday. was consistent in my effort, with the first 5 being between 2:40 and 2:50. (the 6th was much slower!)
Wednesday Mar 11, 2009 #
running (trail) 48:00 [3] 4.5 mi (10:40 / mi)
shoes: Velocity 1
exploring nearby trails at stringers ridge.
still coughing and snotty, so i didn't feel up to much.
still coughing and snotty, so i didn't feel up to much.
Tuesday Mar 10, 2009 #
cycling (road) 1:28:00 [3] 28.0 mi (3:09 / mi)
1st tuesday night ride of the season... and in honor of david.
my allergies have hit me hard. i really would have preferred to stay at home, but did the ride as i needed to. took it pretty easy. much effort (ie, breathing hard), makes me cough bad.
my allergies have hit me hard. i really would have preferred to stay at home, but did the ride as i needed to. took it pretty easy. much effort (ie, breathing hard), makes me cough bad.
Monday Mar 9, 2009 #
cycling (road) 50:00 [1]
(sick)
funeral procession by bike plus commuting to/from work
wiped out from another night of not sleeping well
and a cold or allergies attacking me to boot. UGH! no way i can swim tonight... i think a hot bath and early bedtime is in order.
wiped out from another night of not sleeping well
and a cold or allergies attacking me to boot. UGH! no way i can swim tonight... i think a hot bath and early bedtime is in order.
Sunday Mar 8, 2009 #
Note
(rest day)
out of town wedding + funeral services = rest day.
Saturday Mar 7, 2009 #
hiking (trail) 1:29:00 [2] 5.0 mi (17:48 / mi)
shoes: inov8 295
18lb pack. felt pretty ok the whole time.
cycling (road) 2:30:00 [3]
skipped my nav event in order to join a ride in honor of david. a needed ride. rolling, no climbs. average pace.
hardly slept last night so i sorta felt crappy riding.
hardly slept last night so i sorta felt crappy riding.
Friday Mar 6, 2009 #
cycling (road) 25:00 [2]
commuting to/from work
running (track) 18:00 [3] 1.75 mi (10:17 / mi)
warmup, 1 mile. 8:03. easy but solid
800 #1: 3:13
800 #2: 3:19
not sure if this was marathon pace. perhaps faster. doubt i could hold that for a full marathon. (and i have NO idea what my marathon time would/should be). i was happy to run pain-free and get some speed on the legs. it wasnt' all out, but pretty consistent.
HOWEVER
i had a horrible rotten day. a very good friend (cyclist and runner) was killed this morning riding to work. tragic. i've been numb all day. cant' eat right. sick. so the run was half heartedly done.
over the next week, there are events being planned that will likely interrupt the training schedule. like tomorrow i'm doing a road ride we did often. big group of us. ending at david's home. soo, i'll try to let you know whats up, but warning in advance it may be erratic.
800 #1: 3:13
800 #2: 3:19
not sure if this was marathon pace. perhaps faster. doubt i could hold that for a full marathon. (and i have NO idea what my marathon time would/should be). i was happy to run pain-free and get some speed on the legs. it wasnt' all out, but pretty consistent.
HOWEVER
i had a horrible rotten day. a very good friend (cyclist and runner) was killed this morning riding to work. tragic. i've been numb all day. cant' eat right. sick. so the run was half heartedly done.
over the next week, there are events being planned that will likely interrupt the training schedule. like tomorrow i'm doing a road ride we did often. big group of us. ending at david's home. soo, i'll try to let you know whats up, but warning in advance it may be erratic.
Thursday Mar 5, 2009 #
yoga (home) 10:00 [1]
slept:5.5
cycling hills (spin) 40:00 [4]
max:174
10 min warmup
5 x 3min hillclimb + 1 min superhard effort
10 min cooldown
actually happy with how my heart rate responded this morning. legs, while tired & sleepy, seemed to do their thing right.
5 x 3min hillclimb + 1 min superhard effort
10 min cooldown
actually happy with how my heart rate responded this morning. legs, while tired & sleepy, seemed to do their thing right.
Wednesday Mar 4, 2009 #
running (trail) 1:40:00 [3] +46m
slept:6.5
trail run from nolan
forgot my heart rate strap.
(and my mornings have been rough.. haven't gotten that RHR lately. sorry!)
short on time, but still 20 min longer than the last run (and my longest back from the injury). slow steady pace, didn't go down the gorge this time (smart). the steeper hills are hard to do and i'm super careful around the rocky sections - feels like my ankle doesn't have the flex/cushion to absorb gthat surface yet. slowly but surely....
forgot my heart rate strap.
(and my mornings have been rough.. haven't gotten that RHR lately. sorry!)
short on time, but still 20 min longer than the last run (and my longest back from the injury). slow steady pace, didn't go down the gorge this time (smart). the steeper hills are hard to do and i'm super careful around the rocky sections - feels like my ankle doesn't have the flex/cushion to absorb gthat surface yet. slowly but surely....
Tuesday Mar 3, 2009 #
cycling intervals (sprin) 1:15:00 [4]
max:173 slept:5.25
spining early sucks! it's funny how, even though i feel like i'm going as hard as i can, i just don't respond the same. the first interval was bad. only got up to 155. 2 & 3 were good. 4 & 5 were a bit slower in getting it up there (and was a bit lower than the previous), but that last one at L10 was solid. (i had nothing after!)
strength (ATW) 19:30 [3]
ATW for 40
i blazed through these tonight!
i blazed through these tonight!
Monday Mar 2, 2009 #
swim/row (pool) 50:00 [3]
slept:6.5
stroke mechanics class. it was tough tonight!
Sunday Mar 1, 2009 #
cycling (mtn) 3:01:00 [3] +236m
ahr:145 max:167 slept:5.5
great ride at the ocoee! didn't do the full loop - weather too questionable to commit (and no one else wanted to). temps around freezing, with sleet, snow, some rain, and gusty winds. my digits were pretty numb.
it's been awhile since i've done this ride and in general we took it easy. but i was still happy with how low my heart rate was and how i felt. bring on those climbs :)
it's been awhile since i've done this ride and in general we took it easy. but i was still happy with how low my heart rate was and how i felt. bring on those climbs :)