Training Log Archive: RickaIn the 7 days ending Apr 21, 2012:
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Thursday Apr 19, 2012 #
Cycling 2:30:00 [2]
Urban ride. Towards Busch Stadium (Cards lost) on an errand, south to Carondelet Park, along entire length of River Des Peres, meander back paralleling Arsenal. Not bad for late on a friday afternoon. Legs felt good.
Wednesday Apr 18, 2012 #
Cycling 1:00:00 [2]
Running an errand, to & from Francis Park. Home just in time for Survivor.
Running 18:00 [2]
Sluggish run in Francis Park. Grass heavy, legs heavy. Lots of people in park including three exercise groups.
Tuesday Apr 17, 2012 #
Swimming 36:00 [3]
8*6 lengths. Felt strong today.
Right shoulder has been tweaky for a while. Due to 'sleep on sleeping pad' or to some forgotten fall? It loosened during swim.
Right shoulder has been tweaky for a while. Due to 'sleep on sleeping pad' or to some forgotten fall? It loosened during swim.
Machines 27:00 [3]
9 double sets on machines. Curious how shoulder feels tomorrow.
Unpack car, two loads laundry, three yards mowed, one car washed - a good day1
Unpack car, two loads laundry, three yards mowed, one car washed - a good day1
Monday Apr 16, 2012 #
Note
Rest day.
I started walking 1.25 mile trail at Old Stone Fort SP south of Nashville. Thunderstorm hit 0.5 mile in. Tried to run back - NO WAY and pointless.
Pioneers thought this was an Indian fort. Actually a 2000 year old mound formation by Hopewell era Indians. Apparently never used for living or defense. 50 acres above and between two Duck Rivers for ceremony only for over 400 years - wow!
Nashville coffee shop for good coffee and Internet connection! Home tonight. Walking uphills of Nashville painful. Looking forward to resuming variety of cross-training: biking, swimming, and machines.
I started walking 1.25 mile trail at Old Stone Fort SP south of Nashville. Thunderstorm hit 0.5 mile in. Tried to run back - NO WAY and pointless.
Pioneers thought this was an Indian fort. Actually a 2000 year old mound formation by Hopewell era Indians. Apparently never used for living or defense. 50 acres above and between two Duck Rivers for ceremony only for over 400 years - wow!
Nashville coffee shop for good coffee and Internet connection! Home tonight. Walking uphills of Nashville painful. Looking forward to resuming variety of cross-training: biking, swimming, and machines.
Sunday Apr 15, 2012 #
Running warm up/down 6:00 [1]
Hydration works! Legs felt much springier than expected. Any uphill tough.
Running 50:20 [3]
If I keep errors small, there is hope! Even with at least 4 errors totaling 6 minuets, I nabbed a bronze! I recognized and recovered efficiently from every bobble! (This is one of the first times I've had a sense of "how did I just get here?")
Competitors: Only Walter had smooth (and bloody) run. Bortz edged me due to my late bobbles; Bob Lux MP again (no idea why); Boltz, Clatterbuck, and Nolan struggled. Many M50's and M55's in low 40's -and 3 F50's under 50 - but they're so young!
S-1: Short first leg (similar to ones I set at Cuivre River Middle) got me. Bearing, saw Tom Nolan meadering, pace count ran out, wnet bit further, curled back. FINALLY I read the terrain on map - found clearing. I just never read the control circle properly - weird. "Aim right to reentrant, turn left" was obvious and fast. Nolan still wandering as I left. -3 minutes
1-7: Very clean, not fast but with hills and vegetation few on Green had any pace - good! Expansive bare rock (ala S Bar F Scout Ranch) was very useful - no veg and well-mapped (except 'grey on green' was hrad to see). From 2 on, I realized that bare rock was best feature and used it well - good adaptation.
7-8: found boulder on hill as AP. Drifted left to first bare rock; hesitation; found subtle spur, ran it. Worked as Clatterbuck joined me - he'd just made huge error. I'm surprised I lost -1.5 minutes here - felt like less.
8-14: Clean to spectator control. Small loop left, "Be Careful". Tight square of controls in rocky, hilly terrain was tough!
14-15: Drifted right onto large rock face. Corrected well. 30s
15-16: Bearing and pace. On wrong side of big reentrant! Why? Oops, compass was set on 14-16 bearing. Bottom of reentrant, read rocks well, up side. Pleased to limit error to 1 minute.
17-18: Ran hard to chute & chute, 30 degrees off, hit chute 60m right of GO control. It was so tempting to "Just wave" at GO control. Ran left, back right - nothing left in legs.
I could have been cleaner, but keeping errors small and 3rd place feel great!
It is clear that the two weeks of hiking, back-packing, and orienteering have been a big physical boost - made possible by the 3 months of increased exercise base. Phase one of retirement is a success!
Competitors: Only Walter had smooth (and bloody) run. Bortz edged me due to my late bobbles; Bob Lux MP again (no idea why); Boltz, Clatterbuck, and Nolan struggled. Many M50's and M55's in low 40's -and 3 F50's under 50 - but they're so young!
S-1: Short first leg (similar to ones I set at Cuivre River Middle) got me. Bearing, saw Tom Nolan meadering, pace count ran out, wnet bit further, curled back. FINALLY I read the terrain on map - found clearing. I just never read the control circle properly - weird. "Aim right to reentrant, turn left" was obvious and fast. Nolan still wandering as I left. -3 minutes
1-7: Very clean, not fast but with hills and vegetation few on Green had any pace - good! Expansive bare rock (ala S Bar F Scout Ranch) was very useful - no veg and well-mapped (except 'grey on green' was hrad to see). From 2 on, I realized that bare rock was best feature and used it well - good adaptation.
7-8: found boulder on hill as AP. Drifted left to first bare rock; hesitation; found subtle spur, ran it. Worked as Clatterbuck joined me - he'd just made huge error. I'm surprised I lost -1.5 minutes here - felt like less.
8-14: Clean to spectator control. Small loop left, "Be Careful". Tight square of controls in rocky, hilly terrain was tough!
14-15: Drifted right onto large rock face. Corrected well. 30s
15-16: Bearing and pace. On wrong side of big reentrant! Why? Oops, compass was set on 14-16 bearing. Bottom of reentrant, read rocks well, up side. Pleased to limit error to 1 minute.
17-18: Ran hard to chute & chute, 30 degrees off, hit chute 60m right of GO control. It was so tempting to "Just wave" at GO control. Ran left, back right - nothing left in legs.
I could have been cleaner, but keeping errors small and 3rd place feel great!
It is clear that the two weeks of hiking, back-packing, and orienteering have been a big physical boost - made possible by the 3 months of increased exercise base. Phase one of retirement is a success!
C • MP 2