Training Log Archive: Mr WonderfulIn the 31 days ending Dec 31, 2011:
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Saturday Dec 31, 2011 #
Running 50:00 [4] 3.5 mi (14:17 / mi)
Holy hades. I should've used the heart rate monitor.
I'm considering the http://attackpoint.org/eventdetail.jsp/event_9520 Kahtoola Mountain run, which is either 4k or 8k of running on a ski hill with 300m of climb per 4k. Winning pace last year was around 10:00/mile, so I thought I would try 10% grade @ 6 mph.
I thought I might die after 1/3rd of a mile.
So I did repeats of 0.3 @ 6 mph & 10%, followed by a ~3/4 mile rest of 4 mph, 1%.
So that kinda rules out the 8k since it's in five weeks or so.
I'm considering the http://attackpoint.org/eventdetail.jsp/event_9520 Kahtoola Mountain run, which is either 4k or 8k of running on a ski hill with 300m of climb per 4k. Winning pace last year was around 10:00/mile, so I thought I would try 10% grade @ 6 mph.
I thought I might die after 1/3rd of a mile.
So I did repeats of 0.3 @ 6 mph & 10%, followed by a ~3/4 mile rest of 4 mph, 1%.
So that kinda rules out the 8k since it's in five weeks or so.
Thursday Dec 29, 2011 #
Walking 20:00 [3] 1.0 mi (20:00 / mi)
Sleepy walk out at the four seasons nature preserve near Lake Geneva, Wisconsin. It kind of has a random boardwalk out to a spot in the swamp where they got tired of building a boardwalk, and then build an observation tower. We would've walked more, but I'm not much for laps and we about covered it with the mile. Nice weather for it.
Wednesday Dec 28, 2011 #
2 PM
Walking 50:00 [1] 3.0 mi (16:40 / mi)
Nice walk of a glacial conservation area near Richmond, IL. http://dnr.state.il.us/inpc/directory/sitefiles/ar... Some hills made it sort of a work out. If I lived here, I would jog the snot out of this place. Great views abound.
Tuesday Dec 27, 2011 #
Note
Drove to Wisconsin.
Monday Dec 26, 2011 #
2 PM
Biking 2:00:00 [2] 20.0 mi (10.0 mph)
slept:11.0
Big rapids to in laws place east of Morley. Mostly on roads; forgot to ask how to get on White Pine trail, so I was only on that for a couple miles near rhe end. Nice day; bit of a head wind.
Sunday Dec 25, 2011 #
7 PM
Running 45:00 [2] 3.5 mi (12:51 / mi)
1 mile run, half mile walk, 1.25 run, half mile walk, quarter mile run. dark country roads were a little creepy; highest heartrate was probably while walking as a large dog followed me a bit while barking loudly. For many meters glances back showed two eyes reflecting my headlamp.
Saturday Dec 24, 2011 #
1 PM
Biking 1:00:00 [2] 10.0 mi (10.0 mph)
slept:11.0
Leisurely ride from in laws' to morley and back. First ride with clipless....victory! No troubles. Of course I am pretty timid. Also I had a rear slick since the bike is usually on the trainer, but it was not an issue on snow covered dirt roads. I did it as a single speed type ride, so as to avoid getting into a ghost shift zone.
2 PM
Running 45:00 [2] 3.5 mi (12:51 / mi)
Since everyone was asleep or watching tv when I got back from my bike ride, I swapped shoes and went for a walk/jog around the block. Gorgeous weather.
Friday Dec 23, 2011 #
6 AM
Erg rowing 50:00 [2]
Ringer #4
Mostly just glad I got up. I was pretty tired yesterday.
Mostly just glad I got up. I was pretty tired yesterday.
Thursday Dec 22, 2011 #
Biking 50:00 [2]
Ringer #3. The show is growing on me a bit. Which must mean it will be or has already been canceled.
Cilpping is easier with each ride. I'm curious about what unclipping will feel like in the real world.
Cilpping is easier with each ride. I'm curious about what unclipping will feel like in the real world.
Wednesday Dec 21, 2011 #
Running 50:00 [2] 3.7 mi (13:31 / mi)
Ringer #2. A trifle predictable, but I like Nestor so we'll permit them some latitude to see where it goes.
Half mile intervals of 4 mph & 7 mph. I don't like to exercise with all the lights on, but it is a bit hard to see the treadmill buttons using only the glow from its lcd reflected back off my shirt. I had a panicked moment when I hit 9 mph instead of 7. Maybe Kimberly has a spare book lamp.
Minor right leg discomfort, so I will stick with intervals not more frequent than every other day. I don't want to risk a stress fracture. Curse my weight!
Half mile intervals of 4 mph & 7 mph. I don't like to exercise with all the lights on, but it is a bit hard to see the treadmill buttons using only the glow from its lcd reflected back off my shirt. I had a panicked moment when I hit 9 mph instead of 7. Maybe Kimberly has a spare book lamp.
Minor right leg discomfort, so I will stick with intervals not more frequent than every other day. I don't want to risk a stress fracture. Curse my weight!
Monday Dec 19, 2011 #
Erg rowing 50:00 [1]
Ringer Pilot. Perhaps not the greatest show e'er conceived.
Sunday Dec 18, 2011 #
2 PM
Biking 50:00 [3]
Trainer to latest hawaii 5-0. I actually installed the hitch today, and test fit the bike rack. Now I just need a bike!
Saturday Dec 17, 2011 #
Biking (trainer) 50:00 [3]
Bike on trainer to 12/5 H-5.0.
Running 1:00:00 [3] 5.0 mi (12:00 / mi)
Walk/run to pharmacy and atm. Roughly half and half. I have lungs to run more and faster, but I'm trying to ramp in to keep my legs intact.
Monday Dec 12, 2011 #
6 AM
Biking 30:00 [2]
First trainer ride with my mountain bike & first ever anything with clipless (some used eggbeater candies). Clipped in easier than when I tried last night. Just did an easy half hour because I was running behind, and to see if there will be any knee issues. Feels like more work than I remember when I had the road bike on there.
Sunday Dec 11, 2011 #
6 AM
Running 47:00 [3] 3.67 mi (12:48 / mi)
Half mile 4 mph; half mile 6 mph
Wednesday Dec 7, 2011 #
Wheelchair basketball 1:00:00 [0]
Not many kids showed up, so I ran a chair around to simulate opponents
Tuesday Dec 6, 2011 #
Erg rowing 50:00 [3]
Another Hawaii 5-0. Almost surprised I got up on time.
Now, to talk dear wife into dumping me out three miles from home after Salsarita's tonight....
Now, to talk dear wife into dumping me out three miles from home after Salsarita's tonight....
Monday Dec 5, 2011 #
Various 15:00 [3]
Just some easy weights. Hopefully will do a little something later
Sunday Dec 4, 2011 #
Walking 50:00 [1] 3.1 mi (16:08 / mi)
4mph, alternating one and four percent on mill every quarter
Saturday Dec 3, 2011 #
Event: 2011 December Chill
Adventure Race race 5:45:00 [5] *
spiked:42/42c
December Chill. Nav was too simple, just a few non optimal routes, but no huge time wasters. Fitness was the limiting factor today. We were 16th of 66; had hoped for better, but everyone's much faster.
Jeff's GPS log says 10.5 miles bike, 7 miles canoe, and 10 miles hike/jog/orienteering.
Also, apparently Jeff reports we were twenty minutes "less slow" to the leaders than last year, good for three spots improvement. Considering one of the top teams was a non-local national class team, that's not terrible.
Definite next steps:
* Bike more
* Run more
* Paddle more
then maybe wander about in woods a little
Jeff's GPS log says 10.5 miles bike, 7 miles canoe, and 10 miles hike/jog/orienteering.
Also, apparently Jeff reports we were twenty minutes "less slow" to the leaders than last year, good for three spots improvement. Considering one of the top teams was a non-local national class team, that's not terrible.
Definite next steps:
* Bike more
* Run more
* Paddle more
then maybe wander about in woods a little