Training Log Archive: rjb3In the 30 days ending Nov 30, 2009:
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| 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 | Su | Mo | ||||||||||||||||||||||||||||
Monday Nov 30, 2009 #
Recumbent warm up/down 20:00 [2]
Star trac. Alpine Pass program. Various levels.
Strength (machines) 1:00:00 [1]
Usual set of machines.
Adductor at 110. Not too bad tonight.
Adductor at 110. Not too bad tonight.
Sunday Nov 29, 2009 #
Elliptical (546i) 1:50:00 [2]
Cross train 2:
60 minutes at level 16
50 minutes at level 15
Cardio cinema: Double Jeopardy, Tommy Lee Jones & Ashley Judd. 1999
60 minutes at level 16
50 minutes at level 15
Cardio cinema: Double Jeopardy, Tommy Lee Jones & Ashley Judd. 1999
Saturday Nov 28, 2009 #
Orienteering race 1:51:35 [2] *** 6.7 km (16:39 / km) +200m 14:29 / km
17c
Blue Mountain Reservation. Courses by Dave Webber.
Red. FR measured 8.18 km.
Partly sunny, temp in upper 40's and very windy.
Woods were much nice than I remember them. It may be that the dead hemlocks are breaking down to allow better running (and walking).
The only bad control was 12. Lost concentration soon after leaving 11 and didn't successfully relocate until about half way to 12. Lost at least 5 minutes just to hesitations.
Red. FR measured 8.18 km.
Partly sunny, temp in upper 40's and very windy.
Woods were much nice than I remember them. It may be that the dead hemlocks are breaking down to allow better running (and walking).
The only bad control was 12. Lost concentration soon after leaving 11 and didn't successfully relocate until about half way to 12. Lost at least 5 minutes just to hesitations.
Thursday Nov 26, 2009 #
Trail running 1:49:42 [2] 12.38 km (8:52 / km)
Baird Park
Among the things to be thankful for are a nice day and the ability to get out and enjoy it. Sunny, calm and temp in the 50's. An overnight rain left everything looking and smelling clean and fresh. Slow, but felt good.
Among the things to be thankful for are a nice day and the ability to get out and enjoy it. Sunny, calm and temp in the 50's. An overnight rain left everything looking and smelling clean and fresh. Slow, but felt good.
Tuesday Nov 24, 2009 #
Running 41:56 [2] 5.71 km (7:21 / km)
weight:150lbs
BHAC/S
Breezy, but lots of sun. Temp in upper 50's.
First 3K at about the same pace as yesterday, but couldn't keep it up. Still a nice run.
Breezy, but lots of sun. Temp in upper 50's.
First 3K at about the same pace as yesterday, but couldn't keep it up. Still a nice run.
Monday Nov 23, 2009 #
Running 40:16 [3] 5.65 km (7:08 / km)
weight:150.2lbs
BHAC/S
Cloudy, calm, temp in upper forty's. Wasn't too enthusiastic before starting, but in the end it was a good run.
Cloudy, calm, temp in upper forty's. Wasn't too enthusiastic before starting, but in the end it was a good run.
Recumbent warm up/down 20:00 [2]
Star trac at level 11. Almost backed off on the middle hill, but managed to get through it.
Strength (machines) 1:00:00 [1]
Usual set of machines.
Adductor at 110.
Adductor at 110.
Thursday Nov 19, 2009 #
Running 43:00 [2] 5.65 km (7:37 / km)
weight:151lbs
BHAC/S
Cloudy and seasonally mild. Nice day to run, but I felt lousy. My quads were stiff and my left groin was tight. I should be doing more stretching.
Cloudy and seasonally mild. Nice day to run, but I felt lousy. My quads were stiff and my left groin was tight. I should be doing more stretching.
Wednesday Nov 18, 2009 #
Note
Flu shot (H1N1)
Monday Nov 16, 2009 #
Recumbent warm up/down 20:00 [2]
Star trac. Alpine Pass program. Level 12 except for middle hill which was at 10.
Strength (machines) 1:00:00 [1]
Usual set of machines, plus Dip.
Adductor at 110.
Adductor at 110.
Sunday Nov 15, 2009 #
Orienteering race 2:10:00 [2] *** 7.0 km (18:34 / km)
17c
Durland Scout Reservation (fka Clear Lake).
Fog/mist on the drive down, but this gave way to sunny skies. Beautiful day. Short sleeve shirt was all that was needed. This event was used as the JROTC championships. Lots of kids. Some of the attending West Point cadets helped with instruction. Really cool. My guess is that the kids got a lot more out of the training with the cadets helping. I helped with the Start while the bulk of the JROTC kids got going.
Did the Red course. Took a while to get into the map. Many of the stone walls are not mapped. Not really sure what the criteria was. No major problems. For the most part stayed off trails, even when the trail route would have been quicker.
Fog/mist on the drive down, but this gave way to sunny skies. Beautiful day. Short sleeve shirt was all that was needed. This event was used as the JROTC championships. Lots of kids. Some of the attending West Point cadets helped with instruction. Really cool. My guess is that the kids got a lot more out of the training with the cadets helping. I helped with the Start while the bulk of the JROTC kids got going.
Did the Red course. Took a while to get into the map. Many of the stone walls are not mapped. Not really sure what the criteria was. No major problems. For the most part stayed off trails, even when the trail route would have been quicker.
Friday Nov 13, 2009 #
Note
Platelet donation. 7.4 in about 90 minutes.
Platelet count from last donation was 252.
Platelet count from last donation was 252.
Thursday Nov 12, 2009 #
Running 47:44 [2] 6.41 km (7:27 / km)
weight:150lbs
BHAC/S
Cloudy, cool and breezy. I expected the wind to be a bigger factor, comfortwise, but it wasn't.First 3 Km at about the same pace as Tuesday, but couldn't keep it up. Added a little extra distance.
Cloudy, cool and breezy. I expected the wind to be a bigger factor, comfortwise, but it wasn't.First 3 Km at about the same pace as Tuesday, but couldn't keep it up. Added a little extra distance.
Recumbent warm up/down 20:00 [2]
Star trac, Alpine Pass program at various levels.
Strength (machines) 1:00:00 [1]
Usual set of machines.
Adductor at 110.
Adductor at 110.
Tuesday Nov 10, 2009 #
Running 39:52 [3] 5.56 km (7:10 / km)
ahr:145 max:158 weight:150lbs
BHAC/S
Cloudy and warm. Overdressed with two shirts.
Cloudy and warm. Overdressed with two shirts.
Note
Eye exam today. No change, which is good.
Monday Nov 9, 2009 #
Recumbent warm up/down 20:00 [2]
Star trac. Alpine pass program at various levels.
Didn't work too hard.
Didn't work too hard.
Strength (machines) 1:00:00 [1]
Usual set of machines.
Adductor at 100.
Adductor at 100.
Sunday Nov 8, 2009 #
Trail running 1:28:14 [2] 10.28 km (8:35 / km)
Baird Park
Left Achilles tendon was stiff this morning and I debated running at all. But such a fine day, crystal clear skies, calm and temp in the 50s, I couldn't resist. Footing is still bad with leaves hiding the roots and rocks. My feet and ankles took a beating. I'm not sure this kind of run is at all productive. This is the time of year I should be recovering from my aches, not making them worse. I should be limiting my running to more foot friendly locations.
Left Achilles tendon was stiff this morning and I debated running at all. But such a fine day, crystal clear skies, calm and temp in the 50s, I couldn't resist. Footing is still bad with leaves hiding the roots and rocks. My feet and ankles took a beating. I'm not sure this kind of run is at all productive. This is the time of year I should be recovering from my aches, not making them worse. I should be limiting my running to more foot friendly locations.
Saturday Nov 7, 2009 #
Note
Took down the fencing at E's garden at Vassar. We now have an ample supply for beets, kale and Brussel sprouts.
Thursday Nov 5, 2009 #
Running 41:30 [2] 5.9 km (7:02 / km)
weight:149lbs
BHAC/S
Mostly cloudy, calm and temps in the upper 40s.
Aside from the usual achy body parts, an enjoyable run.
Mostly cloudy, calm and temps in the upper 40s.
Aside from the usual achy body parts, an enjoyable run.
Recumbent warm up/down 20:00 [2]
Star trac.
Level 12 to middle hill.
Level 10 for middle hill and level 11 to end.
Level 12 to middle hill.
Level 10 for middle hill and level 11 to end.
Strength (machines) 1:00:00 [1]
Usual set of machines.
Adductor at 100.
Abductor OK this time (120)
Adductor at 100.
Abductor OK this time (120)
Monday Nov 2, 2009 #
Running 41:00 [2] 5.68 km (7:13 / km)
weight:150lbs
BHAC/S
Recumbent warm up/down 20:00 [2]
Star trac. Mixed levels.
Didn't feel like pushing this after two days of running.
Didn't feel like pushing this after two days of running.
Strength (machines) 1:00:00 [1]
Usual set of machines.
Abductor at 100. My usual weight of 120 seemed impossible.
Adductoe at 100.
Abductor at 100. My usual weight of 120 seemed impossible.
Adductoe at 100.
Sunday Nov 1, 2009 #
Trail running 1:26:46 [2] 9.84 km (8:49 / km)
Baird Park.
Partly sunny and pleasant. Trail covered with wet leaves. Since they were not matted down it was hard to tell where the rocks and roots were. Slow pace. Also aches from the left groin and the right low back, start to end.
Partly sunny and pleasant. Trail covered with wet leaves. Since they were not matted down it was hard to tell where the rocks and roots were. Slow pace. Also aches from the left groin and the right low back, start to end.
Other (Yard work (leaves)) 1:00:00 [1]
Moved most of the leaves with the blower. At one point the pile got to be too big and heavy and the blower couldn't make forward progress. Had to haul a bunch of the leaves to my brush pile before completing with the blower.
Total time about three hours.
Total time about three hours.