Training Log Archive: pwentz3lIn the 31 days ending Jan 31, 2013:
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| 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 | Su | Mo | Tu | We | Th | ||||||||||||||||||||||||
Wednesday Jan 30, 2013 #
5 PM
Soccer 50:00 [3]
Argh.... we are te last place team with two points. We played the only team we can surpass in points, who had three. We blew it. They got one good goal, one own goal, and another stopable goal. We had two highlight reel goals... one by yours truly, but could not overcome. They now have six points... and are likely out of our reach.
Monday Jan 28, 2013 #
8 PM
XC Skiing 1:06:05 [3] 11.67 km (5:40 / km) +1ft 5:40 / km
weight:184.6lbs shoes: Salamon S-Lab Equip 10
Getting GPS tracks for the ski-o. tried to ski all the groomed trails and some of the trails we will have to create.....
10 PM
Soccer 40:00 [3]
Tough game for Cooters Garage. but we will take a 2-0 win any day. Both goals were a little soft, but I ain't complaining. Everyone played solid. Sadly, our leading goal scorer twisted his knee. hopefully he just needs a little couch time.
Saturday Jan 26, 2013 #
9 AM
Running race 1:36:11 13.1 mi (7:21 / mi) +513ft 7:05 / mi
ahr:163 max:217 shoes: Karhu Racer Fulcrum_Ride
I had a plan... run 8 min miles and see how the legs feel. I went out too fast in the marathon, and paid for it the last 10 miles. So, if legs feel great at an 8 mile pace, maybe I can start at that pace and gradually increase... that is what I was thinking.
So.... I ran with Biz. After 100 meters, I said, I'll see you at the finish. I picked up the 1:35 pace guy thinking he was running a good pace, knowing my goal was more along 1:45. My Garmin was acting up, so I was going by feel. His garmin wasn't working either..... and soon I was back with Biz. That is where I stayed, knowing my plan went out the door, until the last mile when Biz found another gear, or I found another (slower) gear.
Good run My HR at every spot check was about 150-155, which was comfortable. Legs did start to tighten at 12-12.5.
So.... I ran with Biz. After 100 meters, I said, I'll see you at the finish. I picked up the 1:35 pace guy thinking he was running a good pace, knowing my goal was more along 1:45. My Garmin was acting up, so I was going by feel. His garmin wasn't working either..... and soon I was back with Biz. That is where I stayed, knowing my plan went out the door, until the last mile when Biz found another gear, or I found another (slower) gear.
Good run My HR at every spot check was about 150-155, which was comfortable. Legs did start to tighten at 12-12.5.
1 PM
Orienteering 3:00:00 [3]
Doing course set/vet with Julia for the back up option for the Loppet Ski-O We will have a 45 minute score-O in our back pocket.
Friday Jan 25, 2013 #
11 AM
Running (Woodway) 40:00 [3] 5.0 mi (8:00 / mi)
weight:184.5lbs shoes: Karhu Racer Fulcrum_Ride
Work and MNOC duties blocked my efforts to ski last night. I signed up for the winter carnival half marathon.... so I thought I would put in 5 miles at a hopeful pace for tomorrow. Seemed to fare OK. HR of 155 at the end with it below 100 after 2:15 of walking.
Wednesday Jan 23, 2013 #
5 PM
Soccer 55:00 [3]
1-1 tie = another accomplishment for my team. They had two good players from the bye team as subs.... so they were solid.
Middle of the game, I had the ball on left side and attempted a cross. Kick, "Crap" my announcement of how well I thought I did... and it went in... Love how the mistakes turn up positive. Nice blooper over the keeper, in to the top corner.
Middle of the game, I had the ball on left side and attempted a cross. Kick, "Crap" my announcement of how well I thought I did... and it went in... Love how the mistakes turn up positive. Nice blooper over the keeper, in to the top corner.
C • nice 1
Tuesday Jan 22, 2013 #
11 AM
Running (Curve) 45:45 [3] 5.0 mi (9:09 / mi)
weight:183.9lbs shoes: Karhu Racer Fulcrum_Ride
I think the key to a faster pace with this curve is a longer stride. I have been training all this time for a short stride with a rapid turn over... I can still manage a forefoot strike on this due to the curve, but will have to see how it translates to pavement.
Saturday Jan 19, 2013 #
Event: MNOC 90 Min Score-O
12 PM
Orienteering race 1:20:06 9.91 km (8:05 / km) +460ft 7:33 / km
ahr:174 max:237 weight:185.1lbs shoes: VJ Falcons
Great Score-O at Lake Maria set by MoBiz. 22 of 25 in 80 minutes... could have picked off at least one more. A few small bobbles, but clean for the most part.
Orienteering (Control Retrieval) 27:56 1.39 mi (20:03 / mi) +94ft 18:51 / mi
ahr:163 max:220 shoes: VJ Falcons
Friday Jan 18, 2013 #
11 AM
Running (Woodway Curve) 46:20 [3] 5.0 mi (9:16 / mi)
weight:186.2lbs shoes: Karhu Racer Fulcrum_Ride
This thing is a butt kicker. I like it. Was able to maintain a little higher speed today, but was still oscillating a bit. The local 2:30 marathoner asked me if I ran outside. I told him I did 5 on the curve. He gave me a funny look and said " that thing is a beast." I don't feel so bad with a slow time.
Thursday Jan 17, 2013 #
Note
weight:185.1lbs
Back down to my marathon weight in 2011. :-)
6 PM
XC Skiing 1:28:42 8.11 mi (10:57 / mi) +591ft 10:14 / mi
ahr:175 max:224 shoes: Salamon S-Lab Equip 10
I am either out of shape, over worked, under nourished, or that was a tough workout. A lot of sugar snow on the hills.
5x single stick for 90s
5x double pole for 90s
5x no pole for 90s
6x level 4 for 3 minutes.
We did 4 of the level 4 without a watch.... so we went about 5 minutes hard.
Extra cherry juice tonight....maybe a double.
The bad part about a lack of snow is that everyone skis where there is snow. Pretty crowded and people don't like to bomb the downhills in a crowd, so the snowplow all the snow off of the ice....
5x single stick for 90s
5x double pole for 90s
5x no pole for 90s
6x level 4 for 3 minutes.
We did 4 of the level 4 without a watch.... so we went about 5 minutes hard.
Extra cherry juice tonight....maybe a double.
The bad part about a lack of snow is that everyone skis where there is snow. Pretty crowded and people don't like to bomb the downhills in a crowd, so the snowplow all the snow off of the ice....
Wednesday Jan 16, 2013 #
Note
weight:186.2lbs
Creeping down. Haven't felt too hungry. I think the difference is that pre-diet, I used to feel pretty stuffed.
5 PM
Soccer 50:00 [3]
Seagate Soccer. 1-1 tie, which is a win for us. One of our better performances against the team at the top of the league. We are now 0-5-1!!!
Tuesday Jan 15, 2013 #
Note
weight:188lbs
Slight uptick post Sisu weekend. Carb loading Friday night and breakfast on Saturday didn't help the cause...
11 AM
Running 47:00 [3] 5.0 mi (9:24 / mi)
shoes: Karhu Racer Fulcrum_Ride
Slow run, but much harder than the pace shows. I ran on the self powered treadmill at work. http://www.woodway.com/performance/curve_performan... You use your bodyweight and the rearward pull of your legs to keep the thing going. I think I will be able to keep an overall faster pace once I get used to this machine, but today I was oscillating 1.5 mph throughout the run.
Monday Jan 14, 2013 #
9 PM
Soccer 35:00 [3]
Yeehaa!
League Champs for the winter session of Cities Sports Connection. A tough championship game. Matt ended up with both goals, one off a free kick and the other with 1 second left on the clock. 2-1 win. Biz got both assists.
League Champs for the winter session of Cities Sports Connection. A tough championship game. Matt ended up with both goals, one off a free kick and the other with 1 second left on the clock. 2-1 win. Biz got both assists.
Saturday Jan 12, 2013 #
12 PM
Trekking 2:15:00 [3] 5.0 mi (27:00 / mi)
Well, Sisu Skifest was a bust. Woke at 6:15 to eat breakfast and prep for the race. They updated the website at 6:30... race cancelled... It was 40+ almost all day Friday with rain and never froze overnight. It was still 38 at 6:15. The entire course was slush with predicted 10 degree/hour drops for the next two hours. The result would have been slush transitioned to rutted ice. All of the area ski trails were closed. We were directly across from Wolverine and it was pure ice. So, we started looking for options and found the Black River Gorge hiking trail. Multiple waterfalls, etc. Better than just loading up to go home. My problem... I had casual shoes made of suede, and ski boots. Nothing to trek in. Solution.... Walmart. A nice $20 pair of hiking boots. I figure a movie & popcorn is $20. Not too hard to swallow $20 on a pair of boots headed to goodwill for a hike.
The hike turned out to be pretty killer. A nice valley, transitioned to a gorge, with some pretty cool falls that were flowing nicely. 5 miles one way. A little icy, but not too bad.
The hike turned out to be pretty killer. A nice valley, transitioned to a gorge, with some pretty cool falls that were flowing nicely. 5 miles one way. A little icy, but not too bad.
2 PM
Running 55:00 [3] 5.0 mi (11:00 / mi)
If you can hike 5 miles in $20 Walmart boots, you can return by running 5 miles in the same boots. This wasn't a sprint, and I felt it in my legs later on, but no blisters....
Wednesday Jan 9, 2013 #
Note
weight:187lbs
Started at 191 on the 1st. 4 lbs in 9 days by cutting out alcohol, candy, and poor decisions. Eating roughly 1800-1900 cal/day.
Soccer 45:00 [3]
Wow, my Seagate team is a mess. 7-0 loss to a bunch or russian hacks... :-)
I am at a loss as to what we can do to salvage this season. We have talent on par with other teams and can play with them for 45 minutes, but the other 15.... collapse.
I am at a loss as to what we can do to salvage this season. We have talent on par with other teams and can play with them for 45 minutes, but the other 15.... collapse.
Tuesday Jan 8, 2013 #
11 AM
XC Skiing 38:53 [3] 4.61 mi (8:26 / mi) +276ft 7:58 / mi
shoes: Salamon S-Lab Equip 10
Quick lunchtime ski. I did a few no pole drills, then skated and waited with Dan Oehlerts. He is coming along. Fast learner. Tried to push it from the North side of Hyland Lake back to the end of my Strava Seg. Fell once. I am better at gliding on my left ski, so was focusing on the right, feeling good.... and over did it.
Moved up to 3rd on my Strava Seg. Missed KOM by 2 seconds.
Moved up to 3rd on my Strava Seg. Missed KOM by 2 seconds.
Monday Jan 7, 2013 #
7 PM
Soccer 30:00 [3]
High intensity soccer this evening. Played the first place team in the first round of playoffs. A lot of hard running and quick subbing.
Biz fed me a nice roller which I put in the side netting for the only goal of the game. Fun!
Biz fed me a nice roller which I put in the side netting for the only goal of the game. Fun!
Sunday Jan 6, 2013 #
11 AM
XC Skiing 1:56:33 17.91 km (6:30 / km) +644ft 6:10 / km
ahr:165 max:235 shoes: Salamon S-Lab Equip 10
Group ski at Wirth. MoBiz, Little D, BP, And some non-O friends. Front nine, Wirth Lake, Eloise Butler and the Bog before a short break. Lots of talk stops. BP probably has a better ski time estimate.
XC Skiing 38:54 7.7 km (5:03 / km) +428ft 4:39 / km
ahr:179 max:231 shoes: Salamon S-Lab Equip 10
Back nine. Hills! Most of this was groomed and prepped for the TC champs, which were earlier in the day. Great shape!
Saturday Jan 5, 2013 #
9 AM
XC Skiing 2:02:40 25.75 km (4:46 / km) +1014ft 4:30 / km
ahr:169 max:231 shoes: Salamon S-Lab Equip 10
Fun ski with two dudes much better than me.
C • Bam 2
2 PM
Trekking 3:00:00 [1] 8.0 mi (22:30 / mi)
Course exploration for the Loppet Ski-O with Julia.
Friday Jan 4, 2013 #
Note
After an un-inspiring ski last night. I signed up for the 42k Sisu in Ironwood MI next weekend.... Plenty of time to prep...
Thursday Jan 3, 2013 #
6 PM
XC Skiing 1:29:38 7.5 mi (11:57 / mi) +537ft 11:12 / mi
ahr:133 max:206 shoes: Salamon S-Lab Equip 10
Loppet Ski training. Wrong wax.... I had Swix LF 6 on and was getting passed by little old ladies going backwards.... Actually, it was OK on the Downhill and big uphill, but we spent a lot of time single poling and double poling at the top where they had the snow machines going. Really slow... there. I went with the new "A" skis tonight since this loop is in such good shape. Looked at my bases as I left the lot... not happy. I know they won't be perfect forever, but didn't expect to bang them up tonight.
Forgot to turn off the watch as I left. Little extra track for ya.
Forgot to turn off the watch as I left. Little extra track for ya.
Wednesday Jan 2, 2013 #
Note
376 hours of activity over 2012 with 241 exercise sessions. Not too bad in a year of injuries. Left calf, right calf, and 6 months of shoulder issues. I missed three AR's which would have put me in the 420 hour range. Hopefully 2013 will pass with fewer incidents.
Goals: Drop to "fighting weight" by the Birkie. 180 lbs. 10-11 lb loss.
Maintain fighting weight until at least post Boston Marathon.
No alcohol from 1 Jan until 30 seconds after I cross the finish line at Boston.
Finish in the top 2 of every head to head competition in 2013! :-)
Big events currently on the radar:
2013 Birkie (Goal = Wave 3 qualify or better)
2013 Boston Marathon (Goal = Enjoy my 2nd and last marathon. A 3:30 would be good. Within 60 minutes of Crusher is a must.)
South Dakota 24 Hour Rogaine
Stubborn Mule
Berryman (First Time)
My neighbor looked up my Chinese Astrological sign and told me I was a fire sheep. Sounded like roast mutton to me... Wasn't pleased and the attributes didn't fit their or my picture of me. However, my birthday is right around the Chinese new year... and I was born in 66, not 67 for their calendar. Enter.... The Double Fire Horse!!! Definitely more bad ass than roast mutton!
Goals: Drop to "fighting weight" by the Birkie. 180 lbs. 10-11 lb loss.
Maintain fighting weight until at least post Boston Marathon.
No alcohol from 1 Jan until 30 seconds after I cross the finish line at Boston.
Finish in the top 2 of every head to head competition in 2013! :-)
Big events currently on the radar:
2013 Birkie (Goal = Wave 3 qualify or better)
2013 Boston Marathon (Goal = Enjoy my 2nd and last marathon. A 3:30 would be good. Within 60 minutes of Crusher is a must.)
South Dakota 24 Hour Rogaine
Stubborn Mule
Berryman (First Time)
My neighbor looked up my Chinese Astrological sign and told me I was a fire sheep. Sounded like roast mutton to me... Wasn't pleased and the attributes didn't fit their or my picture of me. However, my birthday is right around the Chinese new year... and I was born in 66, not 67 for their calendar. Enter.... The Double Fire Horse!!! Definitely more bad ass than roast mutton!
11 AM
Running 41:00 [3] 5.0 mi (8:12 / mi)
shoes: Karhu Racer Fulcrum_Ride
1.5% incline
.5 mile at 6m/hour
1 mile at 7.5m/hour
.5 mile at 8 m/hour
.5 mile at 7.5m/hour
.5 mile at 8 m/hour
.5 mile at 7.5m/hour
.5 mile at 8 m/hour
.5 mile at 7.5m/hour
.5 mile at 6.5 m/hour
HR was 150 at end. Didn't wear a HR strap as I don't have one that interfaces with the treadmill. Took 2 minutes at 3.5 miles/hour for the HR to hit 105.
Run wasn't stressful. Need to kick it up a notch.
.5 mile at 6m/hour
1 mile at 7.5m/hour
.5 mile at 8 m/hour
.5 mile at 7.5m/hour
.5 mile at 8 m/hour
.5 mile at 7.5m/hour
.5 mile at 8 m/hour
.5 mile at 7.5m/hour
.5 mile at 6.5 m/hour
HR was 150 at end. Didn't wear a HR strap as I don't have one that interfaces with the treadmill. Took 2 minutes at 3.5 miles/hour for the HR to hit 105.
Run wasn't stressful. Need to kick it up a notch.