Training Log Archive: vmeyerIn the 7 days ending Apr 16, 2006:
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Saturday Apr 15, 2006 #
Orienteering race (Fair Hill Green) 1:02:35 [4] 5.01 km (12:30 / km) +170m 10:41 / km
shoes: Silva K80
Warm day and a late start, for me that is. But there was plenty of water at the water controls (thank you Sandy), and I even stopped at another one on the White control as I passed by. Tried to break an hour but the legs weren't there today. Did squeak by Mary F by a couple of minutes.
Friday Apr 14, 2006 #
Misc 30:00 [2]
slept:6.0 weight:175lbs shoes: Saucony 7 - Banana 1
Fitness test today. Last one was in February. Did 30 p/u and 68 situps then in 2 minutes each. Today it was the same 30 p/u and 80 situps. Still feeling weak while doing pushups...but I was cranking the situps out.
Running race 16:27 [5] 3.2 km (5:08 / km)
shoes: Saucony 7 - Banana 1
2 "mile" fitness test - last one January 6 in 17:03. My goal after that one was to do 16:30 for the next one, and I sneaked in just under that. Yeah! Even on tired legs from yesterday. Nothing like the fear of being caught from behind to keep you going. Lap times were:
April 14: 201 205 204 205 203 208 207 154
Jan 6: 204 211 208 208 212 210 211 200
Hmmm, goal for next time? Maybe 16:00...
April 14: 201 205 204 205 203 208 207 154
Jan 6: 204 211 208 208 212 210 211 200
Hmmm, goal for next time? Maybe 16:00...
Thursday Apr 13, 2006 #
Misc 1:00:00 [2]
slept:5.0 weight:175lbs shoes: Saucony 7 - Banana 2
Decent BC session - though lots more upper body stuff - 20 mountain climbers, 1 minute pushup (10 regular, rest girlie), 10 Body Shapers (that includes 20 more pushups). Repeat x 2 with MC going up to 25, then 30. Other arm stuff with the bands. Felt weak today doing the pushups - couldn't even do my 15 regular the first time...
Running (W&OD) 59:30 [3] 6.0 mi (9:55 / mi)
shoes: Saucony 7 - Banana 2
Part way through BC, I contemplated getting a run in afterwards. On the plus side, I am already warmed up, it was cooler at 7 AM, I wouldn't fret about getting it in later, no hill to climb back to house since I was already at the bottom with my car, and I would only use up one change of clothes. On the negative side, I only had a banana this morning, and I was concerned about the lack of fuel.
Decided on the run - bike path from mile 1 to 4 and back. Walked a minute during each half except for the first 2 and the next to the last one. Not a steller time, but okay for tired legs. Breathing also a bit of a struggle even at 6 mph pace...
Half spilts: 508 457 519 510 503 515 454 455 456 454 419 439
Finished up the morning's tri-fecta with a couple hours of pulling weeds.
Decided on the run - bike path from mile 1 to 4 and back. Walked a minute during each half except for the first 2 and the next to the last one. Not a steller time, but okay for tired legs. Breathing also a bit of a struggle even at 6 mph pace...
Half spilts: 508 457 519 510 503 515 454 455 456 454 419 439
Finished up the morning's tri-fecta with a couple hours of pulling weeds.
Wednesday Apr 12, 2006 #
Misc 1:05:00 [3] 4.25 mi (15:18 / mi)
slept:7.0 shoes: Saucony 7 - Banana 1
We had Wolf again today, and of course we ran since I had run last night. I did about .8 mile warm up, then 5 minutes of stretching, then off to run. Since Beth and I were out front, we got some bonus distance as Wolf was trying to keep the group fairly compact. So, we would get ahead and then have to sprint back. I was sucking wind at the top of the hill, but after about a 10 second break, I was back for more.
Once at the high school, we did sprints (about 100 yards), with recovery jog in between. Then back to the starting point with more bonus sprints.
Ended with some ab work - though interesting variations.
Enjoyable session!
Once at the high school, we did sprints (about 100 yards), with recovery jog in between. Then back to the starting point with more bonus sprints.
Ended with some ab work - though interesting variations.
Enjoyable session!
Biking 1:05:00 [2] 12.0 mi (5:25 / mi)
shoes: Bike shoes
Borrowed a pump at 8 AM (aren't good neighbors great to have?!), inflated tires, and off for the first ride of the year. Boy, just what my sore butt needed. Lots of commuters on the bike trail, and dogs (on leash). Had to walk my bike halfway up the hill home. Speed was about 5:30 per mile out & 4:30 mph back. Beautiful morning.
Tuesday Apr 11, 2006 #
Misc 1:00:00 [2]
slept:7.0 weight:176lbs shoes: Saucony 7 - Banana 2
Got a nice nap in yesterday & good sleep last night, so I felt back to normal today. Today included a Ranger Run, and not much else exciting that I can think of - arm work in general. Did chat with some of the new people a bit more - now that they lasted a week, I'll work on learning their names... They were saying how they have been talking about me & how fit I am. Very nice to hear.
Running 38:00 [2] 3.85 mi (9:52 / mi)
shoes: Saucony 7 - Banana 1
Ran a package to the post office and then some more. Butt dragging a bit.
Walking 10:35 [1] 0.7 mi (15:07 / mi)
shoes: Saucony 7 - Banana 1
Walked home from Walter Reed & 4 Mile Run Trail.
Monday Apr 10, 2006 #
Misc 1:00:00 [2]
slept:6.0 weight:176lbs shoes: Saucony 7 - Banana 1
Getting up after this weekend was a huge accomplishment by itself. I am bruised (butt, knee, shoulder) and stiff from falling on Saturday & two more times while picking up controls on Sunday. I am stiff from standing too many hours on pavement, and sitting too many hours in between.
Anyway, I got up 20 minutes late this morning and went to BC. Just took it easy and served as the sweep during a run up to the school, exercise some there, and back. I stayed with Ursula and encouraged her to run to a light pole and walk to the next unitl we made it all the way.
Anyway, I got up 20 minutes late this morning and went to BC. Just took it easy and served as the sweep during a run up to the school, exercise some there, and back. I stayed with Ursula and encouraged her to run to a light pole and walk to the next unitl we made it all the way.