Training Log Archive: jcampbellIn the 30 days ending Nov 30, 2013:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||
| 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 | Fr | Sa | ||||||||||||||||||||||||
Saturday Nov 30, 2013 #
Cycling 37:52 [4] 9.5 mi (3:59 / mi)
slept:7.5 weight:198.8lbs shoes: Bike: Jamis Coda Comp - hybrid
7.20am: beautiful sunny day, well sun low in the sky and really cold 28degF with wind chill of 20degF. Thank goodness for buff's as put one on under my bike helmet and it was definitely needed. Out. 20.22, back 17.30. Pushed pretty hard.
My feet took forever to thaw.
My feet took forever to thaw.
Friday Nov 29, 2013 #
Cycling 45:00 [2] 9.5 mi (4:44 / mi)
slept:8.0 weight:199.8lbs shoes: Bike: Jamis Coda Comp - hybrid
Generally I have just felt pretty wore out this last week, drained of any energy. Best thing to do was a gentle bike ride around the loop as exercise is still needed.
Note
11.30am: an early start for Flyers game. Carol and I did our traditional game, this year against the Winnipeg Jets. A good game, though the Flyers were definitely outplayed in the 3rd period, but they still won 2-1.
Thursday Nov 28, 2013 #
running 43:54 [2] 5.1 mi (8:36 / mi)
slept:7.5 weight:199.8lbs shoes: Ascis GT-2000
8.55am: run along the river. Cold 31degF with wind chill of 22degF, but a beautiful sunny day for the Thanksgiving Day parade along the Parkway. Ironically, I had too many good layers so was over dressed!
Stretching 9:00 [0]
Good stretch after run.
Erg 10:00 [3] 2.33 km (4:18 / km)
9.50am: as ran, opted for a 10 minute session. Resistance level 10. Listening to Pink Martini's, set a stroke rate of 25/min, kept a good consistent pace. 141 calories burnt - equivalent of one slice of pumpkin pie without cream?
walking 1:00:00 [1] 3.0 mi (20:00 / mi)
2.10pm: Walk along Forbidden Drive with Carol and Ellie. It was looking beautiful with the leaves down and some fine reflections of trees off the river. It was cold.
Now onward to Thanksgiving dinner. It will be quiet without either Alison or Heather being home.
Now onward to Thanksgiving dinner. It will be quiet without either Alison or Heather being home.
Wednesday Nov 27, 2013 #
Erg 15:00 [3] 3.44 km (4:22 / km)
slept:7.0 weight:198.8lbs
6.00am: Tired but alarm clock woke me up early and as it was pissing rain, opted for the erg. Resistance level-10, slow build up first 7.5 mins 24 strokes /min, then upped the cadence to 27 strokes/minute for 2nd half. 207 calories burned.
Tuesday Nov 26, 2013 #
Erg 15:00 [3] 3.43 km (4:22 / km)
weight:197.8lbs
5.40am: Really cold outside so opted for erg which I haven't done in a long time. Level 10. Steady start and slow build up. Burned 207 calories, equivalent of one 'mars bar'! Need to erg at least once a week.
Saturday Nov 23, 2013 #
running 1:06:31 [3] 7.5 mi (8:52 / mi)
slept:8.0 weight:197.8lbs shoes: Ascis GT-2000
9.30am: Ran out West River Dr to Strawberry Mansion Bridge (32.15), over the bridge (4.14), and back Kelly Drive (30.02). Felt pretty good considering how little running I have been doing.
Stretching 10:00 [0]
Good stretch after run.
Tuesday Nov 19, 2013 #
Cycling 43:05 [2] 9.5 mi (4:32 / mi)
slept:6.0 weight:197.6lbs shoes: Bike: Jamis Coda Comp - hybrid
5.40am: Cycled the loop, a wicked head wind the first 2 miles going out and part of the way back. Good to be out.
Stretching 1:25 [0]
Good stretch after run.
Sunday Nov 17, 2013 #
Orienteering race 1:02:10 [4] 5.7 km (10:54 / km) +220m 9:09 / km
slept:7.0 weight:196.6lbs shoes: Innov8-2(Yellow)
8.50am: DVOA A-Meet- Hay Creek - Green X
First time on this map, a little thicker than yesterday. 1. Having taken the lower route I ended up being above the control! 1-2: clean - steady. 2-3: a good leg, though slow working ones way through the mountain laurel. With all the leaves the trails were not that obvious. Glad for a significant platform to to have been a clear check en route, then realized I needed to be further round the hill - clean from there. 3-7: clean and steady. 7-8: originally thought of taking the trail the whole way around, but opted to go straight over the top of the hill and despite being slow going down the hill especially at the top with the mountain laurel, nailed the control. 8-9: opted for taking the trail the whole way round and in from the back. Fine, just not running too fast. 11: was a give me control, though as feeling tired, was happy to take it. 11-12: right on line and saw a control and dropped down into it to discover on checking the codes it was not mine, not even the same feature!! Guest the brain was playing games with me. Had to climb up to platform, I should have just kept on the line I was going before I saw the other control. 12-finish: clean, but slow.
A fun course with some great legs.
First time on this map, a little thicker than yesterday. 1. Having taken the lower route I ended up being above the control! 1-2: clean - steady. 2-3: a good leg, though slow working ones way through the mountain laurel. With all the leaves the trails were not that obvious. Glad for a significant platform to to have been a clear check en route, then realized I needed to be further round the hill - clean from there. 3-7: clean and steady. 7-8: originally thought of taking the trail the whole way around, but opted to go straight over the top of the hill and despite being slow going down the hill especially at the top with the mountain laurel, nailed the control. 8-9: opted for taking the trail the whole way round and in from the back. Fine, just not running too fast. 11: was a give me control, though as feeling tired, was happy to take it. 11-12: right on line and saw a control and dropped down into it to discover on checking the codes it was not mine, not even the same feature!! Guest the brain was playing games with me. Had to climb up to platform, I should have just kept on the line I was going before I saw the other control. 12-finish: clean, but slow.
A fun course with some great legs.
Saturday Nov 16, 2013 #
Orienteering race 59:24 [4] **** 5.5 km (10:48 / km) +145m 9:33 / km
spiked:13/slept:7.0 weight:196.8lbs shoes: Innov8-2(Yellow)
9.30am: DVOA A-Meet: French Creek North - green X
A perfect day for orienteering in French Creek as the visibility was very clear. As first time orienteering in a while did not want to start off too hard. 2-3 drifted a bit to the right and need to practice my distance estimation. 3-7 clean. 7-8: this was the leg I said to myself be careful as you can blow a lot of time. Planned to go from point to point with the good visibility, but was not careful and drifted further down the hill and not far enough. In the end found the platform 200m to the south and then relocated. About an 8 minute error! My prediction was right. Clean 8-10. 10-11: what looks simple had a nice little kicker in when to leave the trail. Nicely planned leg.11- finish clean.
Other than 7-8 I was happy with my run, especially as feeling a bit rusty and the lack of general running fitness.
A perfect day for orienteering in French Creek as the visibility was very clear. As first time orienteering in a while did not want to start off too hard. 2-3 drifted a bit to the right and need to practice my distance estimation. 3-7 clean. 7-8: this was the leg I said to myself be careful as you can blow a lot of time. Planned to go from point to point with the good visibility, but was not careful and drifted further down the hill and not far enough. In the end found the platform 200m to the south and then relocated. About an 8 minute error! My prediction was right. Clean 8-10. 10-11: what looks simple had a nice little kicker in when to leave the trail. Nicely planned leg.11- finish clean.
Other than 7-8 I was happy with my run, especially as feeling a bit rusty and the lack of general running fitness.
Tuesday Nov 12, 2013 #
Cycling 42:15 [3] 9.5 mi (4:27 / mi)
slept:6.25 weight:197.8lbs shoes: Bike: Jamis Coda Comp - hybrid
5.45am: cycled the loop. A wicked head wind most of the way out West River Dr to Falls Bridge. Temperature dropping as wanted to try to snow by the end. Out. 24.13 , back 18.02. Pushed hard back along Kelly Dr, hence a level 3. Felt good to be out.
Stretching 9:00 [0]
Good stretch after cycle.
Sunday Nov 10, 2013 #
walking 1:00:00 [1] 2.0 mi (30:00 / mi)
slept:7.0
6.45am: good gentle walk along the beach taking photography and watching the light change dramatically from sunny to a rain front come through, before heading back to Philly. An excellent few days.
Saturday Nov 9, 2013 #
walking 45:00 [1] 1.5 mi (30:00 / mi)
slept:6.5
Cancun, Mexico: Walk along the beach. There for a symposium organized by Haworth, which was excellent. Enjoying some downtime today.
Unspecified (Snorkeling) 20:00 [1]
2.30pm: first time trying snorkeling properly to look at a reef off the shore at Cancun. It was okay, but with the weather, it wasn't very clear and need to practice the technique as I kept getting mouthfuls of salt water! This was part of an afternoon of organized activity sailing on a catamaran and snorkeling with a bunch of folks. It was a lot of fun.
Tuesday Nov 5, 2013 #
Cycling 38:58 [4] 9.5 mi (4:06 / mi)
slept:5.5 weight:196.2lbs shoes: Bike: Jamis Coda Comp - hybrid
5.45am: Cycled the loop. Chilly 42degF. Pushed hard on the way back. Had to double back a bit to go down Parkway as train blocking crossing.
Stretching 1:25 [0]
Good stretch after cycling.
Sunday Nov 3, 2013 #
Cycling 40:05 [3] 9.5 mi (4:13 / mi)
slept:7.5 weight:198.6lbs shoes: Bike: Jamis Coda Comp - hybrid
9.15am: it was nice to have the extra hour of sleep with the clocks going back. Chilly 42degF and cloudy. Fall has definitely arrived and the best of the Autumnal colors has already happened. Must have been this last week. It is supposed to get below freezing tonight in Philly!
Anyway got caught up in a sponsored walk the first part of West River Dr. Interesting just how oblivious to their surroundings many people are, so it was slow going. Out 23.13, back 17.52., so for 1.25 miles it was very slow, then a good pace otherwise so overall time not truly reflective of effort.
Anyway got caught up in a sponsored walk the first part of West River Dr. Interesting just how oblivious to their surroundings many people are, so it was slow going. Out 23.13, back 17.52., so for 1.25 miles it was very slow, then a good pace otherwise so overall time not truly reflective of effort.
Stretching 9:30 [0]
Good stretch after cycle.
Saturday Nov 2, 2013 #
Cycling 41:20 [1] 9.5 mi (4:21 / mi)
slept:7.5 weight:198.8lbs shoes: Bike: Jamis Coda Comp - hybrid
9.40am: A gentle cycle around the loop.