Training Log Archive: pwentz3lIn the 31 days ending Dec 31, 2011:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||
| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||||||||||||
Saturday Dec 31, 2011 #
1 PM
Orienteering 1:07:46 3.98 mi (17:03 / mi) +877ft 14:06 / mi
ahr:155 max:224 shoes: Salomon Speedcross 3
OTNT set by Erin. A lot of fun. Parts of Afton that I haven't seen before. Definitely some lung busting hills on this site. Searched a bit for one control. Noone found it. Erin says her GPS put her right on it...
Also saw a fresh deer kill. Full skeleton with just a bit of meat left on the bones. Kind of thing that would freak you out if you fell on it.
Post run eats from our gracious host.
Also saw a fresh deer kill. Full skeleton with just a bit of meat left on the bones. Kind of thing that would freak you out if you fell on it.
Post run eats from our gracious host.
Thursday Dec 29, 2011 #
Note
With all the painting I have been doing, I haven't been able to get much exercise in. So, I decided I would double down and go to the Original Pancake House this AM. :-)
8 PM
Trekking 2:05:00 [1] 6.5 mi (19:14 / mi)
Late night trek with GJ, Steve, and Spacemonkey. GPS doesn't like to travel slow... it shut off. We started at Muir park, walked to the MN river, then headed east for a bit.
Monday Dec 26, 2011 #
6 PM
Orienteering 57:32 *** 10.03 km (5:44 / km) +315ft 5:29 / km
ahr:161 max:206 spiked:14/15c shoes: Salomon Speedcross 3
OTNT in Ft. Snelling state park set by Mike Carlson. Mostly flat fast course. I decided to head east to start. Found myself running with Space Monkey (for a short time) and Joy. Joy trailed me for about 2 miles, then just decided to run with me, asking questions about attack points, etc.
we ended up the only team that got all 15 points (Mike had told us not to try for one as he placed it in a location not defined on the map after abandoning his original control.) I watched as he tried to describe the location and decided to try for it.
2nd person in as Tom and GJ both struggled on a single control.
Good eats again at the Chatterbox.
we ended up the only team that got all 15 points (Mike had told us not to try for one as he placed it in a location not defined on the map after abandoning his original control.) I watched as he tried to describe the location and decided to try for it.
2nd person in as Tom and GJ both struggled on a single control.
Good eats again at the Chatterbox.
7 PM
Orienteering 14:48 [0] 1.2 mi (12:21 / mi) +98ft 11:28 / mi
shoes: Salomon Speedcross 3
Control retrieval.
Saturday Dec 24, 2011 #
8 AM
XC Skiing 1:48:49 21.36 km (5:06 / km) +516ft 4:55 / km
ahr:136 max:173
Met up with Jesse Struve at Elm Creek for a Christmas Eve ski. A bunch of loops and sub loops and training area loops... I met my goal of falling once every lap on the training area. It is the place to push your balance, imo. Legs felt good and tired. We tried to V2 all but the two larger hills, by the end of the session, it was actually getting easier, despite the fatigue.
Thursday Dec 22, 2011 #
Body Project 50:00 [3]
Trainer just keeps pushing harder... my weights are going up still, a little slower, but still making progress.
Monday Dec 19, 2011 #
6 AM
Body Project 55:00 [3]
shoes: Karhu Racer Fulcrum_Ride
Pushed a little harder today since last Monday I was a slug. I think that the first set was actually harder than last week.
7 PM
Soccer 40:00 [3]
Playoffs!
A 3-1 win. It was harder fought than the score dictates. They only had a couple scoring chances, but were pressing most of the match. We had a lot of shots. There goalie was standing on his head...
A 3-1 win. It was harder fought than the score dictates. They only had a couple scoring chances, but were pressing most of the match. We had a lot of shots. There goalie was standing on his head...
Saturday Dec 17, 2011 #
2 PM
Running 1:51:34 10.61 mi (10:31 / mi) +561ft 10:01 / mi
ahr:153 max:233 shoes: Salomon Speedcross 3
Really didn't feel like getting on the squirrel cage to XC ski at Wirth. Biz had mentioned a run, so we (MoBiz, Scooter, and myself) congregated at Murphy for a nice jaunt. Great temp for a run. Cool at the start, comfortable throughout.
Thursday Dec 15, 2011 #
6 AM
Body Project 50:00 [3]
shoes: Karhu Racer Fulcrum_Ride
A little pooped this AM. Burning the candle at both ends. Someone introduced me to "Tower Madness" and it is keeping me up at night.... Couple that with lingering fatigue from Possum Trot, and soccer, etc. and general laziness...blah blah blah whine whine...
Wednesday Dec 14, 2011 #
5 PM
Soccer 55:00 [3]
A hard fought victory. We got up 1-0 in the first 10 minutes on a mess up by the other team and maintained that position for the match. A tough go. Played Andrei, who is showing great improvement.
Tuesday Dec 13, 2011 #
6 PM
XC Skiing 1:30:00 [3]
We actually skied last night. I thought it would be dryland training, but there was enough snow on Wirth's loop to give us a hamster track to go around. There were 7 schools that skied there in the afternoon, to the big downhill with a turn was pretty rutted.
My legs were pretty shot from the onset. We did three loops double poling a section, then were supposed to ski 5 loops with no skis. I had nothing left after 2. The instructor said to just ski, focusing on good form. So I did that for the remaining time.
My legs were pretty shot from the onset. We did three loops double poling a section, then were supposed to ski 5 loops with no skis. I had nothing left after 2. The instructor said to just ski, focusing on good form. So I did that for the remaining time.
C • 1
Monday Dec 12, 2011 #
6 AM
Body Project 55:00 [3]
shoes: Karhu Racer Fulcrum_Ride
Tired this AM. Got to bed around 12:30 after the long ride home yesterday, followed by moving furniture to prep for the last bit of my window install (Paint touch up)
I was worried about the leg press, but did my 2 sets of 12 reps with minimal issue. Opted out of negative reps....
I was worried about the leg press, but did my 2 sets of 12 reps with minimal issue. Opted out of negative reps....
6 PM
Soccer 45:00 [3]
Well, we messed that one up. We went in 5-0 against a team 0-4-1. We got off to a slow start and quickly got burned twice, down 2-0. We battled back to tie late in the game, but couldn't get the victory. :-/
Sunday Dec 11, 2011 #
9 AM
Orienteering race (Possum Trot) 2:31:06 [4] *** 20.0 km (7:33 / km) +1500ft 6:47 / km
spiked:29/32c shoes: Salomon Speedcross 3
Pretty good run for me with respect to navigation. I think I was worse off during the group follow session for the first 4 controls. That ended at #4 when I followed the group to a Cluster F*** that lost me 9 places. It was a real opportunity for me to gain spots, but I screwed up and trusted the untrustworthy... Frustrated by this, I took an early skip #6, which was a poor choice in hindsight. I did some pretty good nav from 7 through the finish, but started wearing down after 22. Gutted it out to the end, but I was moving slow.... Ended up 12th, a repeat of my last P trot. The next finisher was 12 minutes back.
MNOC had a great weekend. 6 of 12 spots on the podium Saturday and 4 of six spots on the podium Sunday.
MNOC had a great weekend. 6 of 12 spots on the podium Saturday and 4 of six spots on the podium Sunday.
C • #4 3
Saturday Dec 10, 2011 #
Event: Possum Trot Weekend
12 PM
Warm up 16:39 1.12 mi (14:54 / mi) +156ft 13:09 / mi
ahr:116 max:148 shoes: Salomon Speedcross 3
Easy warm up with Dave Swanson and Erin Binder. A little campus tour.
Orienteering race 24:22 *** 2.67 mi (9:08 / mi) +327ft 8:11 / mi
ahr:158 max:173 spiked:15/18c shoes: Salomon Speedcross 3
Great run on the U of Kansas campus. A lot of hills and stairs to negotiate. I felt I ran it pretty clean, but did have a few bobbles. The scale was so small, you really had to pay attention on the short legs to avoid over-running, which I did on one control.
Performed reasonably well. I think I was in the top 6 overall, and 2nd in the over 40 crowd.
Performed reasonably well. I think I was in the top 6 overall, and 2nd in the over 40 crowd.
Thursday Dec 8, 2011 #
6 AM
Body Project 50:00 [3]
shoes: Karhu Racer Fulcrum_Ride
Another hard workout. Time to taper for PT.
Wednesday Dec 7, 2011 #
5 PM
Soccer 55:00 [3]
Seagate Soccer. Andrei had a bye week. He showed up and played 5-10 minutes for us, then the rest for the other team (although their subs finally showed, so he didn't play much.)
We finally notched a win. 2-1 I think we finally figured out roster assignments that will give us the best chance at being competitive. I got my first goal of the year. Almost got a second late, but it clanged off the post.
We finally notched a win. 2-1 I think we finally figured out roster assignments that will give us the best chance at being competitive. I got my first goal of the year. Almost got a second late, but it clanged off the post.
Tuesday Dec 6, 2011 #
6 PM
XC Skiing 1:35:00 [3]
First skate on snow. Cold... I have to remember to dress warmer on Tuesdays as we do drills and there is a bit of standing around.
I warmed up by skating the big hill at theo three times. Balance and technique are off. We skated in circles for about 5 minutes, then did the hokey pokey (seriously) on skis. great balance drill.
We did some more circles, no poles, then divided into three groups. Double pole, single pole, and crunch pole. 6 legs of each. No pole hill climbs, tuck practice back down the hill 3 legs, then no pole slalom (kind of a stationary fartlek where the last person weaves in-between the other skiers. V1 to the top with poles twice and call it a night.
Did I mention it was cold?
I warmed up by skating the big hill at theo three times. Balance and technique are off. We skated in circles for about 5 minutes, then did the hokey pokey (seriously) on skis. great balance drill.
We did some more circles, no poles, then divided into three groups. Double pole, single pole, and crunch pole. 6 legs of each. No pole hill climbs, tuck practice back down the hill 3 legs, then no pole slalom (kind of a stationary fartlek where the last person weaves in-between the other skiers. V1 to the top with poles twice and call it a night.
Did I mention it was cold?
Monday Dec 5, 2011 #
6 AM
Body Project 50:00 [3]
shoes: Karhu Racer Fulcrum_Ride
All my weights went up.... I can't decide if that is good or bad. Now pressing 280 on the sled. Definitely tired this AM.
8 PM
Soccer 50:00 [3]
Monday night league with MoBiz. Another tough match, made so by our lack of subs, we just wore down and lost the crispness to our passes. A 3-1 victory to keep our winning streak alive. 5-0!!!
Met up with Kyle Peter, GJ, and Mobiz post game for good talk on Tazmania and Patagonia.
Met up with Kyle Peter, GJ, and Mobiz post game for good talk on Tazmania and Patagonia.
Sunday Dec 4, 2011 #
5 PM
Cycling 24:22 4.62 mi (11.4 mph) +91ft
ahr:122 max:147 shoes: Sidi Dragon 2
Bike to MoBiz abode. A little hairy going down the 49th Street hill. Everything else was slick, but not too scary.
6 PM
Cycling 17:11 4.16 mi (14.5 mph) +31ft
ahr:129 max:145
Bike from Mobiz to the start.
7 PM
Cycling race 1:55:11 *** 19.22 mi (10.0 mph) +638ft
ahr:126 max:177 spiked:10/12c shoes: Sidi Dragon 2
Alleycat: Fun race with GJ and Andrei. We messed up the instructions on 1 control, and our poor eyesight hurt us on another (50 yards away from a gazebo and we couldn't see it). Caution was the word on the streets and especially the LRT trails. I went down once, GJ twice, and Andrei... you just can't knock him over. 3rd place overall, which is right around the median. 4 teams finished within 15 minutes, then an hour or so for the rest to come in.
Good times culminating with some cheap yummy food at BL Bowl.
Good times culminating with some cheap yummy food at BL Bowl.
10 PM
Cycling 15:00 [3] 3.0 mi (12.0 mph)
shoes: Sidi Dragon 2
Cold Bike home.
Saturday Dec 3, 2011 #
9 AM
Warm up 2:10:00 [2] 10.0 km (13:00 / km)
shoes: Salomon Speedcross 3
XC dryland training with the Loppet Ski Club. Tuesday will be judgement day for this group. I may be stupid... or they are disorganized. I missed the first day of training. I showed up at the designated area on Saturday AM and noone was there. I went to Wirth Beach, where there was a large group, and settled in with them. Turns out it was the rereational crowd, not the intermediate/advanced. So I hung with them as they went through their dryland training. Not the best aerobic workout, but some things to think about.
Thursday Dec 1, 2011 #
6 AM
Body Project 1:00:00 [4]
shoes: Karhu Racer Fulcrum_Ride
A tough AM. Dips and chinups, 2 sets with negative reps, followed immediately by lumbar extensions (Lower back exercise with 70 lbs of dumbbells) followed by walking lunges with the same weights. My weak link is my ability to grip the dumbbells by the end of this session. I had a hard time shaving.
Good times.
Good times.