Training Log Archive: bgallupIn the 7 days ending Jun 14, 2013:
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Friday Jun 14, 2013 #
PT 45:00 [3]
stationary bike, 6min
graston 'massage' above and to the sides of knees.
seated leg press, 3x15 each side (80#?)
squats on a bosu ball, 3x15
stand-on-one-foot-on-an-unstable-foam-pad-with-an-elastic-band-between-ankles-and-raise-the-free-foot-forwards,-sideways,-and-backwards-but-don't-bend-your-knees, 3x15 each side
stand-on-the-1D-balance-board-and-bounce-a-medicine-ball-off-an-angled-trampoline-and-catch-it, 3x15 each balancing fore/aft and sideways
box jumps, 10x up/down quickly through four boxes ranging 1-12". the 1" box is adorable.
this stuff is fun. it's like going to camp for an hour in the middle of the workday. i particularly like... all of it, actually. mercifully, the squats on the ball were before the elastic-band-hip-flexor-murderers this time.
graston 'massage' above and to the sides of knees.
seated leg press, 3x15 each side (80#?)
squats on a bosu ball, 3x15
stand-on-one-foot-on-an-unstable-foam-pad-with-an-elastic-band-between-ankles-and-raise-the-free-foot-forwards,-sideways,-and-backwards-but-don't-bend-your-knees, 3x15 each side
stand-on-the-1D-balance-board-and-bounce-a-medicine-ball-off-an-angled-trampoline-and-catch-it, 3x15 each balancing fore/aft and sideways
box jumps, 10x up/down quickly through four boxes ranging 1-12". the 1" box is adorable.
this stuff is fun. it's like going to camp for an hour in the middle of the workday. i particularly like... all of it, actually. mercifully, the squats on the ball were before the elastic-band-hip-flexor-murderers this time.
Thursday Jun 13, 2013 #
6 PM
Orienteering 22:46 2.46 km (9:15 / km) +265ft 7:56 / km
ahr:172 max:180 spiked:8/16c
pine banks park-o finale. mix of precisely right and precisely wrong. overall pretty poor. watch died near the end despite an alleged 20% charge.
-started with ari and alex led to 1 and 2.
-saw the gap in the cliff and took the southern route and wasn't followed. got to the cliff, missed the trail, and then doubled back. saw alex and ari pass by while i trudged up. saw 4, didn't trust myself, and went to it. straightline back to 3, saw alex and ari heading the other way. punched 3, doubled back and put the hammer down to at least keep ari in sight. (+1:00)
- bombed downhill and made good time across the flat, keeping ari in the crosshairs. dropped into the woods for 5 a bit late and had a case of the stupids. saw ari puzzling out the pivot, sneak-punched and ducked off. (+0:20)
-easy through 8
-fumbly imprecise back to the 5 masquerading as 9 (+0:20)
-easy through 10, 11
-total fustercluck on 12 (+2:00)
-took a stupid but navigationally simple high and to the east. missed 5/9/13 to the north (+0:15)
-easy to 14
-stupid to 15, too far south
-i thought the east route to the finish made sense, but it sucked. i don't thin anyone else took it. weirdly, it feels like i could make the same mistake again - i guess on a short leg, the fast+longer/short+slower tradeoff should be tipped towards fast+longer. (+0:10)
for a shade over 4:00 total stupid-time
-started with ari and alex led to 1 and 2.
-saw the gap in the cliff and took the southern route and wasn't followed. got to the cliff, missed the trail, and then doubled back. saw alex and ari pass by while i trudged up. saw 4, didn't trust myself, and went to it. straightline back to 3, saw alex and ari heading the other way. punched 3, doubled back and put the hammer down to at least keep ari in sight. (+1:00)
- bombed downhill and made good time across the flat, keeping ari in the crosshairs. dropped into the woods for 5 a bit late and had a case of the stupids. saw ari puzzling out the pivot, sneak-punched and ducked off. (+0:20)
-easy through 8
-fumbly imprecise back to the 5 masquerading as 9 (+0:20)
-easy through 10, 11
-total fustercluck on 12 (+2:00)
-took a stupid but navigationally simple high and to the east. missed 5/9/13 to the north (+0:15)
-easy to 14
-stupid to 15, too far south
-i thought the east route to the finish made sense, but it sucked. i don't thin anyone else took it. weirdly, it feels like i could make the same mistake again - i guess on a short leg, the fast+longer/short+slower tradeoff should be tipped towards fast+longer. (+0:10)
for a shade over 4:00 total stupid-time
Sunday Jun 9, 2013 #
12 PM
MTB 1:06:49 11.23 km (5:57 / km) +1080ft 5:11 / km
ahr:156 max:178 spiked:11/13c
bonking the hard bonk. super fun. if only for crap results. many thanks to jeff saeger for the loaner bike. which i cleaned for him, then muddied, then clean, then muddied, then muddieder. pretty straightforward nav, with two mistakes - took a small paved trail i missed out of 2, and shot past a vague intersection to 3.