Training Log Archive: RJMIn the 30 days ending Jun 30, 2013:
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Saturday Jun 29, 2013 #
Running 33:43 [3]
weight:182.5lbs shoes: Asics 2170 2013
Late afternoon easy run in mt peace
Strength 5:00 [3]
Friday Jun 28, 2013 #
Natural History 3:00:00
PWWR fields d, e, c then keying and pressing in the lab
Running 30:15 [3]
shoes: Asics 2170 2013
after a long and stressful day took an evening run to relax. it helped
Thursday Jun 27, 2013 #
Note
slept:4.5 (rest day)
Wednesday Jun 26, 2013 #
BikeCommute 40:00 [2]
slept:7.0
rainy in
Tuesday Jun 25, 2013 #
BikeCommute 40:00 [2]
rhr:42 slept:6.0 weight:184.5lbs
Crosby both ways. Hot, humid, and threat of thunderstorms
Running 19:55
shoes: Asics GT2170-2012
Morning on campus - 3x ~600 (hard to tell where the end is for the 5th lane) at 6min pace, with 300m recovery
Monday Jun 24, 2013 #
BikeCommute 1:00:00 [2]
slept:7.0 weight:184.5lbs
TP in, crosby back. Hot and sweaty. Felt weak and slow
Natural History 1:00:00 [0]
Keying BNP mosses
Sunday Jun 23, 2013 #
Event: Hinckley Reservation
Orienteering -race 1:30:00 [3] ***
15c rhr:41 slept:7.0 weight:183.5lbs shoes: Inov8 rocklite 315 -3
Score O at Hinckley, Stypczynski design. 90F, glad i brought the camelback. Somehow didn't put two of 25 controls on my map, but in the end that was a good thing - most people had trouble finding them, and they were out of the general circulation. Design was strange - the high pointers were really scattered, and the low pointers were basically along the lake trail like a white course. So, i wen for hig points to southeast first, which went ok, although one was a reentrant or two off. In southwest hit the other high pointers and with 25 minutes left had to start triage, but found myself trapped between the edge of the map and a lot of very dark green (everything was hard to go through today - thick and full of thorns). Tried to find a way to two more high pointers, but just couldn't fight through, so ran to road off the map and looped around to the dam. picked up a few low pointers on the way back, came in with 30s to spare. Still not in real shape, but having so many controls slightly off (top when it should have been bottom, hung low, in thick brush) would have stopped me from running hard many times anyhow. Good fun.
Natural History 1:30:00
BNP tamarack bog and then keying/pressing
Saturday Jun 22, 2013 #
Running 32:20 [3]
slept:7.0 shoes: Asics GT2170-2012
Easy run on a hot day to the cash machine and back (+ hardesty). Felt ok, but i'm obviously not fully heat acclimated. Continuing to spend a few hours each day painting the north side of the house.
Natural History 45:00 [1]
Led pollinator walk at bnp - one person came on this hot day! Then poked around garden bowl and sampled circle plots
Friday Jun 21, 2013 #
Running 47:00 [3]
slept:7.0 shoes: Asics GT2170-2012
Around buchtel HS, jefferson st. Nice morning
Thursday Jun 20, 2013 #
Natural History 2:00:00 [1]
McCoy fen with Bissel and NEON. Amazing plants! Learned about 4 new sedges and lots of other stuff
Wednesday Jun 19, 2013 #
BikeCommute 1:00:00 [2]
rhr:43
tp in, crosby back, busy day
Tuesday Jun 18, 2013 #
Running 33:50
slept:8.0 shoes: Asics GT2170-2012
After a full day, snuck in some speedplay along castle- 55 to 90 seconds on, about a minute recovery.
Natural History 30:00 [0]
keying mosses
Monday Jun 17, 2013 #
BikeCommute 1:00:00 [2]
slept:8.0
tp in, crosby back. Nice day, got sweaty both ways. Busy at school and home
Sunday Jun 16, 2013 #
Natural History 1:00:00 [1]
slept:8.0
Panzner plant harvest, then potting, then circle plot census. Prorated
Bicycle 55:00 [3]
weight:184.5lbs
around neighborhood, including dead ends along sand run rim. Spinning the 60 most of the time
Saturday Jun 15, 2013 #
Natural History 30:00 [1]
getting plants from Panzner B for potting. prorated
Friday Jun 14, 2013 #
BikeCommute 20:00 [2]
slept:7.5
rode back from school
Thursday Jun 13, 2013 #
Trail Run 47:00 [2]
slept:8.0 weight:185.5lbs shoes: Asics GT2170-2012
Driving back from columbus dropped by malabar farm park and did a trail run. Started at visitor center, went behind sawmill to go clockwise. THe trail was pretty much just a hint of double track (mildly less dense part) in the open grassland for a mile or so, then some nice woods. No major botanical interest (rosa understory), but good canopy.
Trails a little muddy but no major problems. Just ran slow and relaxed and had a good time. It's a ski trail, and would be nice if there was good coverage.
Trails a little muddy but no major problems. Just ran slow and relaxed and had a good time. It's a ski trail, and would be nice if there was good coverage.
Wednesday Jun 12, 2013 #
Trail Run 35:40
slept:6.0 shoes: Asics GT2170-2012
After a full field day of VIBI in an emergent site, 90F. Ran along various gravel trails and near the bison pen at Darbycreek. Did 3x2min with 1 min jog, and 1x1.5min to finish.
Natural History 4:00:00 [0]
VIBI class - 7 field hours, not much moving.
Tuesday Jun 11, 2013 #
Trail Run 58:00 [3]
slept:6.5 shoes: Asics GT2170-2012
After first day of class, ran along darby creek near the class site, south and around fort ancient, then wandered on various trails until i evenutally stumbled back to my starting point. Warm day, but pleasant. Felt pretty good, but the mile or so of road verge towards the end was a little hard on the legs compared to trails
Strength 10:00 [1]
in hotel that evening
Natural History 1:10:00
VIBI class and first field sampling practice (wooded area in 'prairie park'. both strongly prorated
Monday Jun 10, 2013 #
Note
I need to manage this recovery better, and ease in slowly.
Actually writing out a plan sounds like a good idea. SO:
I'm now able to handle my background bike commute of roughly 2:30/week, along with about 1:50 of running (mostly off road).
Before the injury of Feb 2012 i was doing about the same biking, and about 3-4 hr running a week.
PLAN as of April 17: ramp up the running by about 10% a week. with the goal of getting back to about 3 hours/week in 6-8weeks. I can do a bit more if the running is mostly while orienteering, less if it's all roads. I will include in this a few intervals, beginning with about 4x200 this morning after commuting (= 3 minutes). and increasing at about the same rate (around 20 seconds/week). Road biking can be mixed in as possible, probably an hour a week to begin with. Once i can run 3 hours a week, i should focus mostly on hill climbing and intervals rather than more distance.
Week Running hours (specs) Intervals Actual Verdict
April 21: 2:00 (50+30+40) 3.0 min 49+20+48=2:13 On target
April 28: 2:10 (26+36+71) 3.3 min 60 (& junk) + 26+36 = 2:13 On target
May 5: 2:20 (40+40+60) 3.6 min 24+28+56+36=2:24 (3.75I) On target
May 12: 2:30 (35+35+80) 4.0 min 100 missed badly
May 19: 2:40 (40+40+80) 4.3 min
May 26: 2:50 (45+40+85) 4.6 min
June 3: 3:00 (45+45+90) 5.0 min
Verdict: didn't quite stick it out the whole way exactly on target, but i am getting over 2 hours of running a week now, and doing more speedwork than expected. Most of the shortfall was because i mostly banked on having a long saturday run and my schedule didn't allow that. I'm not quite up to normal now, but i think i can concentrate on base miles now, and can run an hour without too much difficulty
Actually writing out a plan sounds like a good idea. SO:
I'm now able to handle my background bike commute of roughly 2:30/week, along with about 1:50 of running (mostly off road).
Before the injury of Feb 2012 i was doing about the same biking, and about 3-4 hr running a week.
PLAN as of April 17: ramp up the running by about 10% a week. with the goal of getting back to about 3 hours/week in 6-8weeks. I can do a bit more if the running is mostly while orienteering, less if it's all roads. I will include in this a few intervals, beginning with about 4x200 this morning after commuting (= 3 minutes). and increasing at about the same rate (around 20 seconds/week). Road biking can be mixed in as possible, probably an hour a week to begin with. Once i can run 3 hours a week, i should focus mostly on hill climbing and intervals rather than more distance.
Week Running hours (specs) Intervals Actual Verdict
April 21: 2:00 (50+30+40) 3.0 min 49+20+48=2:13 On target
April 28: 2:10 (26+36+71) 3.3 min 60 (& junk) + 26+36 = 2:13 On target
May 5: 2:20 (40+40+60) 3.6 min 24+28+56+36=2:24 (3.75I) On target
May 12: 2:30 (35+35+80) 4.0 min 100 missed badly
May 19: 2:40 (40+40+80) 4.3 min
May 26: 2:50 (45+40+85) 4.6 min
June 3: 3:00 (45+45+90) 5.0 min
Verdict: didn't quite stick it out the whole way exactly on target, but i am getting over 2 hours of running a week now, and doing more speedwork than expected. Most of the shortfall was because i mostly banked on having a long saturday run and my schedule didn't allow that. I'm not quite up to normal now, but i think i can concentrate on base miles now, and can run an hour without too much difficulty
BikeCommute 20:00 [2]
slept:8.0
To first day of summer school, then home in school van for the vibi workshop. Busy!
Sunday Jun 9, 2013 #
Event: FallsQuest Urban Rogaine
BikeCommute 3:00:00 [3] 26.6 mi (6:46 / mi) +450m 6:26 / mi
53c slept:8.0
City quest bike edition. Includes 500m push on a deer trail shortcut. Clean navigation but often hard to figure out what feature and what to write. Came in first in a good field
Saturday Jun 8, 2013 #
Natural History 1:30:00
slept:6.0
Panzner 15 acres in chest waders, then through A. lots of pushing through thick veg. Then keying sedges at the station.
planned to run in afternoon but porch rockr activities expanded to fill available time. Very pleasant music and chatting and supper
planned to run in afternoon but porch rockr activities expanded to fill available time. Very pleasant music and chatting and supper
Friday Jun 7, 2013 #
Trail Run 54:12 [3]
slept:5.0 shoes: Asics GT2170-2012
am before a busy day - at sand run main trail to revere and back. felt reasonably good until about 40min, then slight tightness
Natural History 1:00:00 [1]
panzner with mimi to scout monkey flower sites.
Thursday Jun 6, 2013 #
Running 33:00 [3]
slept:6.0 shoes: Asics GT2170-2012
around neighborhood before a busy day
Wednesday Jun 5, 2013 #
Strength 10:00 [1]
slept:6.0 weight:185.5lbs
Crazy day so has to skip the run.
Natural History 1:00:00 [3]
BNP. Wildly prorated
Tuesday Jun 4, 2013 #
BikeCommute 55:00 [2]
slept:7.0
TP in
Running 24:45
shoes: Asics GT2170-2012
At school wolf loop with speed play - 4x 90 with about 90 recovery
Monday Jun 3, 2013 #
Note
rhr:43
Busy
Sunday Jun 2, 2013 #
Bicycle 1:07:30 [3]
slept:7.0
Nice morning ride soth of panzners and in on frank. Still way slower than a few years ago, but felt a bit stronger. Some back and arm discomfort at 1hr, so need to build up slow
Saturday Jun 1, 2013 #
Trail Run 54:00 [3]
slept:7.0 shoes: Asics GT2170-2012
o'neil woods, both loops. Nice day, recent rain. Couldn't find pedicularis