• 1h 01m
  • 15.17 miles
  • 14.92 Mi/hr

(Bike Base
Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2)
For the most part I followed the plan. It's hard for me to find an all flat course, plus it's really hard for me to not be consumed with what my MPH is when I'm riding. I need to get rid of the bike computer for awhile I think so I can take it easy when I'm supposed to.




I agreed to run the Lilac 5K next Sunday with my MIL's sister (Rob's aunt, of course). It's her very first running race and she's nearing 60 years old, so I think it's really cool and exciting!! Her running partners kind of backed out on her (they decided to run the 10K instead), so I said I'd go along with her and make sure she's not last (her big fear!) She will be far from last, though. She thinks she can run a 10 min. pace, so I keep trying to convince her that's great, but she's still nervous (of course we can all relate to that, I think...) We drove the course last night to see what it's like. She's one of the most neurotic people I know, so it should be interesting at least, but it will mostly be fun! She kept writing down at every 1/2 mile mark a marker (i.e. fire hydrant in front of yellow house). I'm not really sure how that helps her, but I told her I'd wear my GPS so I could tell her what mile we're at, etc. This will be the first 5K I think I'll actually be excited to run in!! No pressure!

This is, of course, assuming I can still walk after the previous day's du! HA! Wink

  • Orienteering
  • 2h 00m

This Mama is tired! I don't know if I should officially log it, seeing as I only really walked most of the course, but I orienteered (walked) for 2 hours. There were 10 of us in the group! Me and the kids, Rob's parents, an aunt, and 2 cousins with their 9-month old twin boys. We were a sight. I just walked and let the others point the way. It could count as strength training since I often had Bryn on my shoulders!? Maybe?

Well, anyway, I'm officially pooped. The meet was in Letchworth State Park, about 1 1/2 hour drive. Rob was meet director. On the way home, I had to pull off to close my eyes for 5 or 10 minutes. It was not good. And the kids fought and whined the whole way home. Not only was I tired, I was grumpy. I think I've earned my "day off" tomorrow.


Beautiful day to be out, though! That park is really something.

  • 1h 35m
  • -----
  • -----

Out with Rob again! Gotta love babysitters! :)
It was supposed to be a 2 hour easy, flat ride, but I decided I wanted to ride the 10 mile Spring Classic Duathlon course which is very hilly. My bike said I averaged 16.3 mph! Whoopie!!!! We'll see come race day, though, after a couple of miles of running.

After the 37 min jaunt in Mendon Ponds, we packed up the bikes again and headed to Pittsford for the canal path. We did the remainder on the flat course, but decided we were really too tired to make it 2 full hours so we just called it a night. This is my 7th day in a row without an official day off, though, so I didn't feel too bad cutting things short. I need an 80 min run tomorrow. We're headed to Letchworth for an orienteering meet tomorrow, so maybe I'll get my run in while I'm there. We'll see, but I do need to find a real day off soon! Who knew I'd ever say that!?!?!

  • 1h 20m
  • 3608.92 yards
  • 02m 13s /100 yards

Adv/Int Workout
W/U 500 (200s, 100k, 200p)
2x( 2x100 kick on 2:30
(1x100 build on 2:05
Main Set:
5x100 drill on 2:15
5x100 pull on 2:05
5x100 swim fast and strong on 2:00
100 easy
16x25 on 0:40 odds stroke, evens choice
W/D 200

There were only 5 of us. I had a lane to myself, but tried to keep up with Jackie most of the time which helped push me along. It seems like my stroke is getting better which helps the swimming conditioning seem better. Felt good tonight! Hope next Tuesday will be a go too!

Wow!  Look at me!  6 days in a row of orange boxes!  Cool

  • 1h 04m
  • 6.51 miles
  • 09m 50s /Mi

(Run: Run Base
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than mid-Z2.)

Stayed on canal path. Feet and left knee not feeling great.
Slipped up on the way home keeping HR down. Did a good job except for the last couple of minutes when I was speeding up a bit to get home for dinner.

  • 1h 40m
  • 23.18 miles
  • -----

(Big Gear
WU: 15'
MS: 12 x 1' - (30" fast, 30" sprint) 3-5' FULL recovery. Start out sitting and pedal very hard getting up to race speed, once you hit 30', STAND UP and REALLY push hard on the sprint for another 30'. This will hurt. A lot. It's supposed too!
CD: 15')

You know, the instructions were correct - it hurt A LOT! These sucked. A LOT!!!

Rob and I rode out from Great Embankment Park on the canal to Genesee Valley Park, around U of R, and back again. I'd never been past Pittsford on the canal before, and was glad to see where it goes. It is paved the entire way which is a real plus.
I got quite a bruise to the ego when Rob passed me on his Mtn. bike on one of my "sprints." Granted, it was my 8th one, and his first, but I still wasn't happy about it. If I don't see some results as far as an improved avg. speed in my upcoming races I think I'm going to pack it in. (Well, maybe not pack it in, but I will curl up into a fetal position and cry!!)

  • 41m
  • -----
  • -----

Didn't keep track of distance; just ran up and down streets in neighborhood. The sprints were a little brutal, but I felt pretty good - like I could maintain the speed for the whole minute each time.
I wore my Adidas shoes - the ones that tend to give me blisters. I think I escaped them this time.
(Run Speed
WU: 10'
MS: 8x1 minute sprint, with 2' recovery.
CD: 5'

  • 15m

Core work, most of it with the fitness ball.

Kam29's Training Log

 May 2007 
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