Training Log Archive: ccsteve

It was more like 2 hours of walking - you know - across yards, down the road, with bits of stoppage while doorbells were rung... -)

The boy scout troop puts on a haunted ride through Locust Hill CC each year and I drove, tagged along, and played the part of a creepy guy in the shadows... Over the three hours I probably walked a mile or two and had time to exercise muscles with odd gaits, balance positions and lunges. It definitely counts as a "workout" of some degree as my legs are sore this day after...-)

6:32 / 1:02 / 7:11

New hill workout today. I decided with Blossom open I didn't want to run it... I also read about a cycle event in the park - probably a good thing as I found a great new hill route.

Ran over to Irondequoit Bay Park East off Denonville Pl - An older O map shows a park connection there and when I arrived I found a nice trailhead.

There's a high area with a trail rising all the way up and a short somewhat steep section down, Here it is: (and it probably looks better in the topo view - it just looks like running through the forest otherwise;-)

http://www.gmap-pedometer.com/?r=2359553

I'm going to call it 700m up and 300m down.

Here's the odd part - my O map clearly shows 9-10 5m contours on the climb, and that's what it feels like. Google pedometer says it is only 25m or so... I'm going to go with the 50m... [[Hmm - thinking - maybe it is 3m contours and the O map is mislabeled... If anyone gets over here, make an estimate for yourself and let me know please;-]]

I really like this climb as it is runnable the whole way and doesn't have many flat or too steep sections. (though it does flatten out at the top for a bit of a break before the end) [If you have the O map, I start midway between the "swamp" on the lowest section of trail around the hill, and stop at the triangle junction as the trail heads off the plateau down the hill, I head down right there]

Pacing was about 360 strides up. That makes the 3:58 climb at 90 spm, the 4:45 at 82, and the others in between. (though I probably shortened my stride on the 4:45 as well so it may not be that low, I only counted on 3 and 4]

warmup m1 - 8:51, m2 - 6:59 [.9 miles - I can make it 2 mile running into the woods next time]
warmup / explore - 2:57
walk / rest - 5:01
climb 1 - 3:58, walk down - 1:51, rest - 2:00
climb 2 - 4:13, walk down - 1:53, rest - 2:00
climb 3 - 4:14, walk down - 2:15, rest - 2:00
climb 4 - 4:23, walk down - 2:01, rest - 2:00
climb 5 - 4:45, walk down - 2:06, rest - 2:00
climb 6 - 4:34, walk down - 2:06, rest - 2:00
climb 7 - 4:30, walk - 7:15
warmdown m1 - 8:41, m2 - 10:00

C • 5' and 25' contours on USGS topo 1