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Training Log Archive: GlenT

In the 31 days ending Mar 31, 2014:

activity # timemileskm+mload
  Strength and Flexibility11 9:00:00109.0
  Road Run10 5:22:12 35.45(9:05) 57.05(5:39) 536136.2
  Stationary Bike5 2:18:3034.1
  Orienteering1 1:05:58 4.45(14:49) 7.17(9:12) 27317 /17c100%39.6
  Erging4 54:3020.2
  Running3 52:42 5.64(9:21) 9.08(5:48)27.3
  Walking1 45:00 2.3(19:34) 3.7(12:10)13.5
  XC Skiing1 12:59 0.73(17:47) 1.17(11:03) 162.3
  Total32 20:31:51 48.57 78.17 82517 /17c100%382.1

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Monday Mar 31, 2014 #

11 AM

Erging 16:07 intensity: (55 @1) + (2:35 @2) + (11:39 @3) + (58 @4)
ahr:135 max:145

~3600m total. Last minute was cool-down.

Stationary Bike 25:06 intensity: (1:30 @1) + (3:04 @2) + (20:32 @3)
ahr:134 max:141

22 min plus 3 min cool-down.

Sunday Mar 30, 2014 #

Strength and Flexibility (Pilates) 50:00 intensity: (40:00 @2) + (10:00 @3)

With Connie the Torture Lady. Logged 10 minutes at intensity 3, based on the level of sweating vs. the weekday class.

Saturday Mar 29, 2014 #

Event: WCOC Tarrywile Meet
 
2 PM

Road Run 35:12 intensity: (1:02 @1) + (3:47 @2) + (18:07 @3) + (11:50 @4) + (26 @5) 3.89 mi (9:03 / mi) +53m 8:41 / mi
ahr:139 max:157 shoes: NB878 - #11

Finally above 50F.

Thursday Mar 27, 2014 #

Strength and Flexibility (Pilates) 50:00 [2]

4 PM

Road Run 36:40 intensity: (27 @1) + (2:54 @2) + (16:18 @3) + (16:33 @4) + (28 @5) 4.09 mi (8:57 / mi) +60m 8:34 / mi
ahr:141 max:156 shoes: NB878 - #11

Up the road and back. Possible rain for the next two days, so I figured I'd better get outside today. Almost 40F with an occasional breeze, so quite reasonable.

Tuesday Mar 25, 2014 #

Strength and Flexibility (Pilates) 50:00 [2]

11 AM

Running 23:56 intensity: (31 @1) + (4:10 @2) + (3:29 @3) + (15:13 @4) + (33 @5) 2.5 mi (9:34 / mi)
ahr:142 max:159 shoes: NB878 - #11

Round and round at the indoor track at the Y - 35 times (30 running, then 5 more walk/jog). Still winter outside.

Sunday Mar 23, 2014 #

Strength and Flexibility (Pilates) 50:00 [2]

Connie, who believes that a one second stretch/recovery between exercises is enough.
12 PM

Stationary Bike 27:08 intensity: (6:13 @1) + (18:47 @2) + (2:08 @3)
ahr:116 max:142

3 min warm-up, 20 min at level 9/~95 rpm, 4 min cooldown.

Saturday Mar 22, 2014 #

11 AM

Orienteering race 1:05:58 [4] *** 7.17 km (9:12 / km) +273m 7:44 / km
spiked:17/17c shoes: VJ Falcons 5

Red course at Ward Pound Ridge. Still a little snow in the woods and some ice on trails, but not really any problem. Wide open woods, a good map, a good course, temperatures in the 50's - doesn't get much better. Had a pretty good run, a few minor suboptimal route choices plus a few hesitations but all the controls were where I expected them (and the bags were hung high). A fine start to the Spring season.

Straight line distance 6.2km. Climb ~230m

Red - Splits

Friday Mar 21, 2014 #

Walking 45:00 [3] 2.3 mi (19:34 / mi)

Thursday Mar 20, 2014 #

Strength and Flexibility (Pilates) 50:00 [2]

Lots of abs work.
4 PM

Road Run 32:01 intensity: (20 @1) + (1:48 @2) + (6:59 @3) + (20:26 @4) + (2:28 @5) 3.5 mi (9:09 / mi) +66m 8:38 / mi
ahr:145 max:159 shoes: NB878 - #11

Was thinking of doing a trail run at the Albany Pine Bush so did a drive-by to see what the trails were like. Soft ice with puddles didn't look like something I wanted to run on (traction OK with Icebugs but wet feet) so headed home to run on the roads again. As I was getting ready to head out, a snow shower passed through but then the sun came out while it was still snowing - ahh Spring. Mostly just overcast while I ran and in the low 40's.

A bit of doggerel for the season change:

Spring has sprung
The grass has ris'
I wonder where the birdies is

(Although the reality is that the birds are here but the grass is not.)

Tuesday Mar 18, 2014 #

Strength and Flexibility 50:00 [2]

Bands. Lots of stretching of both muscles and bands.
4 PM

Road Run 30:04 intensity: (58 @1) + (3:48 @2) + (14:08 @3) + (11:10 @4) 3.32 mi (9:03 / mi) +53m 8:37 / mi
ahr:138 max:153 shoes: NB878 - #11

Sunny, but still cool at 40F - not quite shorts weather.

Sunday Mar 16, 2014 #

Strength and Flexibility (Pilates) 50:00 [2]

12 PM

Stationary Bike 28:11 intensity: (4:08 @1) + (17:52 @2) + (6:11 @3)
ahr:121 max:135

25 min at level 9, 90-95 rpm plus ~3 min cooldown. Covered 9 distance units (miles?).

Saturday Mar 15, 2014 #

4 PM

Road Run 30:35 intensity: (1:19 @1) + (6:21 @2) + (19:07 @3) + (3:38 @4) + (10 @5) 3.4 mi (9:00 / mi) +35m 8:43 / mi
ahr:133 max:161 shoes: NB878 - #11

A little warmer at 46F, but with a breeze.

Friday Mar 14, 2014 #

2 PM

Erging 12:06 intensity: (42 @1) + (1:58 @2) + (3:54 @3) + (4:21 @4) + (1:11 @5)
ahr:138 max:159

2000m in ~8:30. 2700m total. I can't imagine ever doing 5k on this thing without my head imploding.
C • Head imploding 3

Running 19:46 intensity: (4 @1) + (38 @2) + (2:17 @3) + (10:50 @4) + (5:57 @5) 2.14 mi (9:14 / mi)
ahr:152 max:171 shoes: NB878 - #11

On the indoor track at the Y (too wintery outside and I prefer this to a treadmill). Alternated fast and slow laps in the second mile (did five fast laps).

Thursday Mar 13, 2014 #

4 PM

XC Skiing 12:59 intensity: (2:46 @1) + (10:13 @2) 0.73 mi (17:47 / mi) +16m 16:39 / mi
ahr:113 max:124

Around the backyard until I had an equipment failure (shoe sole partially detached). Too cold and windy to bother heading back out after a repair. A few inches of new snow on old crust but with the wind moving it around it was anywhere from zero to several inches deep. Is this is winter's last gasp?

Tuesday Mar 11, 2014 #

Strength and Flexibility (Pilates) 50:00 [2]

4 PM

Road Run 37:04 intensity: (1:11 @1) + (3:43 @2) + (15:44 @3) + (14:41 @4) + (1:45 @5) 4.08 mi (9:05 / mi) +74m 8:36 / mi
ahr:140 max:165 shoes: NB878 - #11

Springy! (the weather, not me). Low 50's and sunny. Back to winter by Thursday.

Monday Mar 10, 2014 #

Erging 15:00 [3]

Rowin' machine. 8:24 for 2000m, 3000m in 13:01, coasted the rest for ~3400m total.

Stationary Bike 29:00 [3]

~90rpm at level 9, whatever that means. 2 min warmup, 4 min cooldown included in total.

Forgot the HRM, so no data.

Sunday Mar 9, 2014 #

4 PM

Road Run 33:50 intensity: (1:02 @1) + (3:53 @2) + (13:07 @3) + (14:32 @4) + (1:16 @5) 3.69 mi (9:10 / mi) +71m 8:39 / mi
ahr:141 max:159 shoes: NB878 - #11

Runnin' around. Still wintery - low 30's and breezy (but sunny).

Friday Mar 7, 2014 #

4 PM

Road Run 33:02 intensity: (1:05 @1) + (3:41 @2) + (11:52 @3) + (15:25 @4) + (59 @5) 3.63 mi (9:06 / mi) +41m 8:48 / mi
ahr:141 max:158 shoes: NB878 - #11

Signs of Spring! Sunny and 37F.

Thursday Mar 6, 2014 #

Strength and Flexibility (Pilates) 50:00 [2]

11 AM

Erging 11:17 intensity: (18 @1) + (1:34 @2) + (2:46 @3) + (5:24 @4) + (1:15 @5)
ahr:142 max:160

"Rowing" with no oars or water. 2000m in 8:35, then 500m at a more relaxed pace.

Wednesday Mar 5, 2014 #

4 PM

Road Run 30:18 intensity: (1:02 @1) + (2:37 @2) + (14:20 @3) + (12:01 @4) + (18 @5) 3.32 mi (9:08 / mi) +49m 8:44 / mi
ahr:140 max:157 shoes: NB878 - #11

It's still winter.

Tuesday Mar 4, 2014 #

Strength and Flexibility (Pilates) 40:00 [2]

With bands (the stretchy kind, not the music kind).
11 AM

Stationary Bike 29:05 intensity: (3:51 @1) + (3:08 @2) + (22:06 @3)
ahr:131 max:141

Pedaling in place. Wanted to run on the indoor track but it was closed since they are refinishing the floor of the basketball court below (and sucking varnish fumes probably wouldn't have been very pleasant anyway).

Sunday Mar 2, 2014 #

Strength and Flexibility (Pilates) 50:00 [2]

A bit of a struggle on some of the moves after six weeks off. Will probably have some DOMS.

Running 9:00 [3] 1.0 mi (9:00 / mi)
shoes: NB878 - #11

A mile onthe indoor track after walking a half mile with Janet. Helped loosen up after Pilates.

Saturday Mar 1, 2014 #

1 PM

Road Run 23:26 intensity: (22 @1) + (28 @2) + (11:49 @3) + (10:11 @4) + (36 @5) 2.52 mi (9:18 / mi) +34m 8:55 / mi
ahr:142 max:158 shoes: NB878 - #11

March = Spring, right? So this is the start of Spring Training (in HTFU mode). 28F with a stiff breeze didn't feel very Springy.

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