Training Log Archive: Work4justiceIn the 7 days ending Mar 28, 2015:
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Saturday Mar 28, 2015 #
3 PM
Mountain Bike (Mostly dirt) 2:32:49 33.57 mi (4:33 / mi) +118m 4:30 / mi
ahr:134 max:157 shoes: Salsa El Mariachi Ti XTR
Went looking for single track and gravel, and gave up on the single track when I tried a few times--too slimy. Ran errands, dropped off a paper to the super at Island Lake for the meet and got supper groceries. Cold and windy!
Friday Mar 27, 2015 #
Running (Dirt road mostly) 47:00 [3] 5.1 mi (9:13 / mi) +15m 9:08 / mi
shoes: Hoka One One 9.5 #1
Tried for slower, other than cold felt great. Had to strava forgot to charge watch.
Thursday Mar 26, 2015 #
Note
Just left Trader Joes having shopped for my regular obligatory chicken strip, cherry juice, kind bar and salad dressing shopping. Clerk said "dude! You need to live a little I have got to put a chocolate bar in your bag!" So he picked a Ritter sport. I abhor grocery shopping...but this made me smile.
5 AM
Spinning 1:04:44 20.61 mi (3:08 / mi) +1m 3:08 / mi
ahr:133 max:163
Running 30:08 3.16 mi (9:32 / mi) +2m 9:31 / mi
ahr:144 max:156
Tuesday Mar 24, 2015 #
5 AM
Spinning 55:55 17.0 mi (3:17 / mi) +1m 3:17 / mi
ahr:137 max:163
Princess wore short sleeves and quarter length pants.
weights (core) 16:08 0.44 mi (36:40 / mi)
ahr:100 max:127
Situps, flutter kicks, side plank pulses and plank jacks.
Monday Mar 23, 2015 #
7 AM
Yoga (Flow Yoga) 1:00:00 [2]
Ran on treadmill before to shake out legs and to try my new Hokas.
6 PM
Running 30:38 3.1 mi (9:53 / mi)
ahr:105 max:150
Fartleky attempt. Hit watch this morning so the wonky data. The first part HURT. After about 10 min I was OK.
Sunday Mar 22, 2015 #
Event: Raccoongaine
9 AM
Running 6:01:48 17.94 mi (20:10 / mi) +1162m 16:47 / mi
ahr:140 max:187
Raccoongaine VI with Mr. Wonderful. So awesome all around. I was a little nervous going into the race! Got so much out of this race experience, had a blast, and whaddyaknow we won mixed elite! Hands down would race with him again any day-great teammate.
Mr. Dubs was the nav, but we both got maps so I got to add my two cents worth every now and again, and I was OK at making sure we were doing nutrition and such things. We started off on a great pace and sustained throughout. We put together a plan for 16/18/20 straight line. I think our plans went well, and also to take a harder look at the 10 pointers and figure out if the time getting them could be maximized elsewhere. At the end made a press for another 10 point, and I got tripped and fell into a brambles and branches of a felled tree--which in the end cause us to lose that very ten points. Bugger on me. Mr. Dubs was incredibly encouraging throughout, which was great, his focus and that encouragement totally made the race for me.
The biggest highlights were seeing a skeleton with the skull and spine intact in a creek bed on a rock, traversing an earthen wall over a rushing river with no foot holds and only roots for our hands. Mr. Dubs doesn't know this, but I dangled a couple times. Eeep! So cool. The Creek scrambles were beautiful, as well as all the moss and pines.
On the physical side I had some bad bad cramping in my calves early on. I used calf sleeves for the first time and wondered if that had anything to do with it. I took in ecaps and then by hour 3 and 4 really perked up and the cramping was gone. I struggled with tripping and falling about 4 or 5 times. Seemed frequent. Powering hills got me too. I could trot along a trail pretty well and I think kept up for the most part. Kept wanting to look at the map. In the last half hour we had to test a river for its crossability, and I volunteered to go in to test. I sunk to about mid calf, yelled "retreat!" (at least in my head I did) tried to pull legs out of the suckage. My quads seized and it was so hard to move them for about 10 minutes. I should have told Mr. W, but I didn't want to worry him and wanted to go for broke, but they weren't moving. Gotta figure that out. Went out with 2L of water, returned with .5 and a little bit of food. I used 4 gu, and didn't eat a whole lot. I was amazed at how well I could walk after sitting in the car. HR monitor slipped for a few miles, so upwardly adjusted average HR.
Mr. Dubs was the nav, but we both got maps so I got to add my two cents worth every now and again, and I was OK at making sure we were doing nutrition and such things. We started off on a great pace and sustained throughout. We put together a plan for 16/18/20 straight line. I think our plans went well, and also to take a harder look at the 10 pointers and figure out if the time getting them could be maximized elsewhere. At the end made a press for another 10 point, and I got tripped and fell into a brambles and branches of a felled tree--which in the end cause us to lose that very ten points. Bugger on me. Mr. Dubs was incredibly encouraging throughout, which was great, his focus and that encouragement totally made the race for me.
The biggest highlights were seeing a skeleton with the skull and spine intact in a creek bed on a rock, traversing an earthen wall over a rushing river with no foot holds and only roots for our hands. Mr. Dubs doesn't know this, but I dangled a couple times. Eeep! So cool. The Creek scrambles were beautiful, as well as all the moss and pines.
On the physical side I had some bad bad cramping in my calves early on. I used calf sleeves for the first time and wondered if that had anything to do with it. I took in ecaps and then by hour 3 and 4 really perked up and the cramping was gone. I struggled with tripping and falling about 4 or 5 times. Seemed frequent. Powering hills got me too. I could trot along a trail pretty well and I think kept up for the most part. Kept wanting to look at the map. In the last half hour we had to test a river for its crossability, and I volunteered to go in to test. I sunk to about mid calf, yelled "retreat!" (at least in my head I did) tried to pull legs out of the suckage. My quads seized and it was so hard to move them for about 10 minutes. I should have told Mr. W, but I didn't want to worry him and wanted to go for broke, but they weren't moving. Gotta figure that out. Went out with 2L of water, returned with .5 and a little bit of food. I used 4 gu, and didn't eat a whole lot. I was amazed at how well I could walk after sitting in the car. HR monitor slipped for a few miles, so upwardly adjusted average HR.