Training Log Archive: O Steve!In the 31 days ending Oct 31, 2007:
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| 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 | Su | Mo | Tu | We | ||||||||||||||||||||||||||||
Tuesday Oct 30, 2007 #
Run 26:56 [3]
ahr:138
1 loop of Harriet with Kari...pushed along.....great warm evening..........
uphill treadmill hike 55:23 [2] 1.76 mi (31:28 / mi) +425m 17:59 / mi
ahr:113
30 min/mile at 15% with 10 lb wieght in back pack...
Monday Oct 29, 2007 #
Mt Bike 56:47 [3]
ahr:125
2 North loops and 1 short loop of Wirth....20:25 and 18:43 on loops....a couple new obstacles and some trail damage bumps slow the track just a bit....great weather and fun to get out...might have been our last time this year but you never know....
Sunday Oct 28, 2007 #
trail running 1:15:33 [3]
ahr:137
Run on the Superior Hiking Trail in Duluth from 24ths st to Fire Ring knob and back...great trail with views and some decent elevation change right in town....
weight training 34:13 [2]
3 sets.....legs focus....
Friday Oct 26, 2007 #
trail running 42:30 [3]
ahr:137
a quick spin around the Wirth trails.....
Wednesday Oct 24, 2007 #
Mt Bike 52:36 [3]
ahr:137
1 south and 2 North loops of Wirth..all the trees are cleared and there are a couple new obstacles along with a portion of the trail that had to be reconstructed due to some heavy equipment tracks (constructing nordic ski trails?)....these changes modify the North loop slightly....great weather and I love mt biking in the Fall with good sight lines...I cleared all obstacles at least once....which means I bought it once on each of the new obstacles...
Tuesday Oct 23, 2007 #
Run 30:55 [3]
run on tread mill at 10min/ mile.....taught for 8 hours and managed to get this maintenance workout in at the Hotel.....legs very dead but I got it done....
Monday Oct 22, 2007 #
weight training 29:45 [1]
ahr:109 weight:171.6lbs
3 reps of weights...fast circuit..
uphill treadmill hike 31:52 [3]
ahr:129
23 min miles....15% incline......
Saturday Oct 20, 2007 #
Run race 2:03:09 [4]
ahr:162
Nerstand half....we get there and we find out that the enitre race will be on roads due to wet trails in the Park...probably a good decision...a huge crowd came to run....Kari and I wanted to get under 2 hours but it was not to be despite perfect weather we both struggled early on as we ran together.....we did not talk much as we started bleeding time at mile 5....I cant remember a road run that hurt this much (excluding marathons)....Kari wasnt fairing much better....we gutted it out and managed a repectable 2:03 matching Kari's typical time for a half but it hurt...the open roads and farm land made for a pretty boring/treadmill like run but at least we didnt give in and still ran as best we could.....hard to believe I ran 1:55 on trails last year at the same average Heart Rate...my ankle problem as bugged me all summer and I am close to geting it some rest when winter rolls around.....I am hoping XC skiing doesnt cause it a problem...
Run 13:11 [3]
warm up run before race....
Thursday Oct 18, 2007 #
weight training 19:56 [2]
ahr:109
just 2 sets to save legs for saturday...
uphill treadmill hike 20:00 [3]
ahr:130
24 min mile at 15%...about my hiking speed....
Tuesday Oct 16, 2007 #
uphill treadmill hike/run 40:00 [3]
Auburn NY, Holiday Inn...did 20 minutes of 15% grade and 20 minutes of running.....after 8 hours of stand up training my legs were completely dead....
Monday Oct 15, 2007 #
weight training 32:07 [2]
ahr:115
Saturday Oct 13, 2007 #
Run 9:57 [2]
warm up before Elm Creek Classic 10K...
Run race 55:35 [4]
ahr:153
Kari and I wanted to use the 10K race at Elm Creek as a fast paced longish training run...testing the waters for a sub 2 half at Nerstrand next week....averaged 8:58 or so and it felt ok...I would have hoped that it would feel easier...Kari has not cracked sub 2 in a half and we thought we might be able to give it a go next week......based on this run it may be very tough to do....we need to average 9:07 for 13.1 miles on trails.......my legs/ankle seems to balk after about 1:10 of pure running due to the ankle sprain I incurred back in May at the Spring Sprint AR....its still a reachable goal if all if everything lines up.....
Orienteering race 1:39:55 [3]
weight:170.8lbs
Night O at Tamarack....sub par result again...C-/D+.....I really have been having trouble reading the map, especially at night...ran from 4 to 6 because I did not see the line to the next control and made two substantial mistakes because I could not see trails on the map....couldnt make out if the green spots were symbols for trees or veg....lasik has been great but I seem to be having trouble with night vision...I might have to buy some of those really attractive headband/glass combo things....
C • Kari 2
Friday Oct 12, 2007 #
Mt Bike 1:09:19 [3]
ahr:141
Met Kari after work at Leb for 2 loops (cutting the x loop out both times)...great swooping fun as always....
Wednesday Oct 10, 2007 #
Mt Bike 1:03:19 [2]
2 Loops of Wirth and 1 short loop...you still have to get off and portage around trees at 3 spots but its not to bad....
Monday Oct 8, 2007 #
weight training 29:30 [2]
weight circuit in the Holday Inn...
Sunday Oct 7, 2007 #
Orienteering race 4:08:17 [3]
Kari and I managed to finish the short Minnegoat in another sub par effort....2 big booms of the 17 controls, the humidity sapped us and after we were forced to hike I navigated better....I figure this was a good test for the proposed Mt Marathon we are looking at in Scotland...gives me an idea of pacing that could help us finish....
Orienteering 50:00 [2]
control retrieval....
Saturday Oct 6, 2007 #
Orienteering race 2:05:59 [3]
Red course at Telemark and a C- result........probably made 14 minutes of errors or more in the technical terrain....
Orienteering race 2:17:30 [3]
Night O....messed up on pretty bad on #2 and the final control.....went pretty good on the others but 2 big booms resulted in a sub par result.....found out the next day we had mispunched 2 controls anyway...
Thursday Oct 4, 2007 #
weight training 30:12 [2]
3 reps done quickly.....
Wednesday Oct 3, 2007 #
Run 32:27 [3]
ahr:127
to nice of a day not to get out and do a run.....it was nice in the woods...
Mt Bike 39:34 [2]
Kari and I biked around the neighborhood....
Tuesday Oct 2, 2007 #
stair stepper 20:00 [2]
uphill treadmill hike 46:20 [3]
ahr:127
yeah...we planned to do the O training but was not up for the rainy wet conditions in the dark...sorry Jerritt....put the treadill on 15% incline....at 20 min/ mile and did 2.5 miles...I think its equivalent to a 660 ft elevation gain....perhaps an engineer can check my math...
Monday Oct 1, 2007 #
weight training 30:03 [2]
weight:173.2lbs
...upped another rep on our circuit...our plan is to add one more eventually for 4 sets as we do this in a quick circuit like fashion....time efficient and aerobic....which I think applies more to endurance sports..