Training Log Archive: rjb3In the 31 days ending Jan 31, 2015:
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Friday Jan 30, 2015 #
Strength (machines) (Snow removal) 45:00 [1]
A couple of inches of dense but not too wet snow. Used the blower. Would have done this by hand but had an appointment to keep.
Note
Platelet donation.
4.2 in about 65 minutes. PC was 185.
Also, 400 ml of plasma.
4.2 in about 65 minutes. PC was 185.
Also, 400 ml of plasma.
Note
Attended a lecture at the Frances Lehman Loeb Art Center at Vassar. The featured exhibit was large scale paintings and the speaker was one of the artist represented, Joyce Kozloff.
Many of her works are with tile and many feature various maps and charts.
Many of her works are with tile and many feature various maps and charts.
Thursday Jan 29, 2015 #
Elliptical warm up/down 20:00 [2]
Interval program. 1810 strides.
Five minute warm up at level 15 and the interval and c-d at level 14.
Five minute warm up at level 15 and the interval and c-d at level 14.
Strength (machines) 1:00:00 [1]
Usual set of machines.
Wednesday Jan 28, 2015 #
XC Skiing 1:31:13 [2] 5.05 km (18:04 / km)
Baird Park.
As I was starting out the sun emerged from a cloud bank into a clear blue sky. The down side was the wind, gusting out of the north. Going into the wind was not just cold, but blowing snow made it even more unpleasant. However, heading South with the sun in my face and the wind on my back was quite nice. The three inches of snow we received had been redistributed by the wind from bare ice to several inches, so the skiing oscillated from easy to hard every few meters.
As I was starting out the sun emerged from a cloud bank into a clear blue sky. The down side was the wind, gusting out of the north. Going into the wind was not just cold, but blowing snow made it even more unpleasant. However, heading South with the sun in my face and the wind on my back was quite nice. The three inches of snow we received had been redistributed by the wind from bare ice to several inches, so the skiing oscillated from easy to hard every few meters.
Tuesday Jan 27, 2015 #
Other (Snow removal) 45:00 [1]
About 3 inches of fine powder. Windy. Used the snow blower. Tried to use goggles to help keep snow out of my face, but they just glazed over so I couldn't see at all.
Monday Jan 26, 2015 #
Elliptical warm up/down 20:00 [2]
Interval program. 1460 strides.
Same as last time, but I was a little better at keeping the appropriate pace.
Same as last time, but I was a little better at keeping the appropriate pace.
Strength (machines) 1:00:00 [1]
Usual set of machines.
Sunday Jan 25, 2015 #
XC Skiing 1:19:16 [2] 4.27 km (18:34 / km)
Baird Park.
Lovely day. Lots of sun, mid 30's with some breeze. A couple of inches of soft wet snow which was quite sticky. Also, the snow under the skis compressed so it was like skiing down pipes. My ankles kept rolling to one side or the other. This was slow and exhausting. Had to cut the intended route short.
Lovely day. Lots of sun, mid 30's with some breeze. A couple of inches of soft wet snow which was quite sticky. Also, the snow under the skis compressed so it was like skiing down pipes. My ankles kept rolling to one side or the other. This was slow and exhausting. Had to cut the intended route short.
Saturday Jan 24, 2015 #
Other (Snow removal) 45:00 [1]
About 3" of very heavy snow. Mostly using the blower.
Friday Jan 23, 2015 #
Elliptical warm up/down 20:00 [2]
Interval program. 1860 strides.
This program just alternates the ramp angle every minute between 4 and 10, but maintains a constant resistance. It's up to me to decide pace. This time I tried to do something more like intervals, alternating a fast pace with a slower one. Started with a warmup of 5 minutes at level 15, the reduced it to 13. On the up ramp I tried to keep the pace above 130 and less than 90 on the down ramp. Did this for 10 minutes and did the last 5 at level 14 as a cool down. Had trouble concentrating on both maintaining pace and switching on the minute. Seems like this is worth continuing.
This program just alternates the ramp angle every minute between 4 and 10, but maintains a constant resistance. It's up to me to decide pace. This time I tried to do something more like intervals, alternating a fast pace with a slower one. Started with a warmup of 5 minutes at level 15, the reduced it to 13. On the up ramp I tried to keep the pace above 130 and less than 90 on the down ramp. Did this for 10 minutes and did the last 5 at level 14 as a cool down. Had trouble concentrating on both maintaining pace and switching on the minute. Seems like this is worth continuing.
Strength (machines) 1:00:00 [1]
Usual set of machines.
Wednesday Jan 21, 2015 #
10 AM
Trail running 28:24 [2] 3.19 km (8:54 / km)
Baird Park
Nice day. Low 20's, filtered sun and calm.
The lot where I normally park was a sheet of ice, so moved to the lot at the golf clubhouse. A lot of ice on the trails, so a cautious run. Some running on the trail and some to the side.
Nice day. Low 20's, filtered sun and calm.
The lot where I normally park was a sheet of ice, so moved to the lot at the golf clubhouse. A lot of ice on the trails, so a cautious run. Some running on the trail and some to the side.
Tuesday Jan 20, 2015 #
Elliptical warm up/down 20:00 [2]
Interval program. Level 16. 1480 Strides.
Strength (machines) 1:00:00 [1]
Usual set of machines.
Saturday Jan 17, 2015 #
Orienteering race 55:05 [2] *** 3.5 km (15:44 / km) +150m 12:58 / km
10c
Georgia Navigator Cup
Red Top Mountain SP
Day 1 was in the park north of the main road through the park. Rather chilly in the morning (30's) but sunny and reasonably calm. Mostly OK, but two bad controls cost around 6 to 8 minutes.
Red Top Mountain SP
Day 1 was in the park north of the main road through the park. Rather chilly in the morning (30's) but sunny and reasonably calm. Mostly OK, but two bad controls cost around 6 to 8 minutes.
Thursday Jan 15, 2015 #
Running 42:51 [2] 5.87 km (7:18 / km)
Neighborhood run.
Nice day. Sunny, just a slight breeze and temp around 20F.
Nice day. Sunny, just a slight breeze and temp around 20F.
Wednesday Jan 14, 2015 #
Elliptical warm up/down 20:00 [2]
Interval proram. Level 15. 1510 strides.
Strength (machines) 1:00:00 [1]
Usual set of machines.
Monday Jan 12, 2015 #
Other (Snow removal) 30:00 [1]
About an inch of slush. Not enough to get out the blower.
Sunday Jan 11, 2015 #
Trail running 55:44 [2] 6.4 km (8:42 / km)
Baird Park
Cloudy, temp around 20F and calm. An inch or so of snow.
Really dragging for the first 1.5km (mostly up) but recovered on the way down. The footing on the south loop was lousy due to the frost, but the north loop was quite good.
Cloudy, temp around 20F and calm. An inch or so of snow.
Really dragging for the first 1.5km (mostly up) but recovered on the way down. The footing on the south loop was lousy due to the frost, but the north loop was quite good.
Thursday Jan 8, 2015 #
9 AM
Elliptical warm up/down 20:00 [2]
Interval program. Level 15. 1520 strides.
Chilly in the gym this morning.
Chilly in the gym this morning.
10 AM
Strength (machines) 1:00:00 [1]
Usual set of machines.
Some improvement.
Some improvement.
Wednesday Jan 7, 2015 #
Elliptical 2:10:00 [2]
120 min. Cross Train 1. level 15.
10 min. Manual. Level 10.
Cardio cinema: 'Jersey Boys'
10 min. Manual. Level 10.
Cardio cinema: 'Jersey Boys'
Tuesday Jan 6, 2015 #
Running 44:55 [3] 5.86 km (7:40 / km)
Neighborhood run.
Chilly morning, low 20's. No wind and a few flurries. Slow, but felt OK.
Chilly morning, low 20's. No wind and a few flurries. Slow, but felt OK.
Monday Jan 5, 2015 #
Elliptical warm up/down 20:00 [2]
Level 15. 1440 strides.
Strength (machines) 1:00:00 [1]
First workout of the year and first log in a long time. Injury and a cold have kept training to a minimum for the last month.
Most of the usual machines and most at lighter weight.
Most of the usual machines and most at lighter weight.