Training Log Archive: kensrIn the 30 days ending Apr 30, 2008:
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Wednesday Apr 30, 2008 #
Road Running (Springfield RR loop) 33:20 [3] 4.0 mi (8:20 / mi)
Ran the loop in practice for race on Sunday. First mile has a short, steep hill, next is flat with a little climb; last two mostly back down.
9.04 / 8.50 / 7.42 / 7.48
9.04 / 8.50 / 7.42 / 7.48
Road Running (Springfield RR loop) 33:00 [4] 4.0 mi (8:15 / mi)
Wanted to do the first hill again. Ran it and then decided to get the rest of the climb in as well. So just kept going and did the whole thing for a second time.
9.11 / 8.34 / 7.37 / 7.38
9.11 / 8.34 / 7.37 / 7.38
Road Running warm up/down 6:00 [2] 0.5 mi (12:00 / mi)
Trying to figure out the start/finish points.
Tuesday Apr 29, 2008 #
Off Trail Running (Hill run) 45:00 [2] 3.0 km (15:00 / km)
Planned to do weights today due to heavy rain, but Casey saw me with gear and insisted on a run. So ran up the hill and around some proposed ski trail routes and thru every puddle in the woods.
Weight Training 30:00 [4]
weight:163lbs
Std 3 sets of arms, core, legs.
9 pullups
9 pullups
Monday Apr 28, 2008 #
Trail Running (Upsala, SE) 1:00:00 [1] 3.0 km (20:00 / km)
Running the forest around Boris' apt. Mostly studying the map and matching it to terrain. Trying to figure out what rock features are mapped as faces, boulders, or not at all (most).
Sunday Apr 27, 2008 #
O - competition race (Tiomila) 58:25 [5] 5.7 km (10:15 / km)
9th leg of relay. Negotiated a short, daylight leg, so had one of the easier runs. Knowing the difficulty of Swedish forests at times, and past experience with 10-20 minute mistakes, ran this conservatively. Stayed focused the entire run and kept in contact with the map and terrain. Backing off a bit paid off, as the run was clean.
Enjoyed the race; good weather, terrain, map and especially the CSU company.
Enjoyed the race; good weather, terrain, map and especially the CSU company.
Thursday Apr 24, 2008 #
Track workout warm up/down 20:00 [2] 2.0 mi (10:00 / mi)
One mile warmup; 1 lap between each interval
Track workout (4x 400) 1:04:00 [5] 1.0 mi (1:04:01 / mi)
Track run to loosen up the fast twitch muscles. Calves knotted up at the start and worked them clear.
1.44; 1.43; 1.38; 1.29
1.44; 1.43; 1.38; 1.29
Off Trail Running warm up/down (HS trails) 25:00 [3] 1.5 mi (16:40 / mi)
Up into the woods behind the track. Have digitized the map of this area; need to field check and add the neat rock features, including a Patuckaway-sized erratic.
Wednesday Apr 23, 2008 #
Road Running (Chester via PO) 1:01:00 [3] 6.0 mi (10:10 / mi)
Warm day. Bit stiff from the weekend. Busy week, so have limited time to run. Maybe more Thursday.
Sunday Apr 20, 2008 #
O - competition race (Relay) 1:06:25 [5] 6.95 km (9:33 / km) +325m 7:45 / km
Ran red anchor leg for 8 pt team; 6.4 km. Good course on Mendon Ponds map; 29 controls. No problem on hills; did slow down quite a bit. Lots of controls in the glacial kettle terrain.
Saturday Apr 19, 2008 #
Off Trail Running warm up/down 11:00 [3] 1.0 mi (11:00 / mi)
O - competition race (Letchworth Gr) 38:45 [5] 3.8 km (10:12 / km)
Middle distance, course length 3.3 km. Lost 30 sec on three controls; made serious 2 min error on #4, too far R and below control. Ran okay throughout with no trouble on hills. Running still slow; got pretty hot today -- certainy not skiing weather.
O - competition race (Sprint) 15:25 [5] 2.1 km (7:20 / km)
Sprint up around the ski hill; 2.1 km. Trail not clear by #2 slowed and hesitated. Misread hill on #5 and cut L; should have gone straight up the notch.
Wednesday Apr 16, 2008 #
Track workout warm up/down 27:00 [2] 3.0 mi (9:00 / mi)
Track workout intervals (6 x 400) 9:20 [5] 1.5 mi (6:13 / mi)
Repeat of Monday, but with a clear track. Immediate muscle response to the first workout; dropped times by 8-10 sec:
1.38, 1.34, 1.33, 1.34, 1.30, 1.30
Also did some easy explosive moves: 5 x squat jumps, calf jumps; 5 pullups.
1.38, 1.34, 1.33, 1.34, 1.30, 1.30
Also did some easy explosive moves: 5 x squat jumps, calf jumps; 5 pullups.
Monday Apr 14, 2008 #
Track workout (4 x 400m) 30:00 3.0 mi (10:00 / mi)
Snow gone from track, so decided to do some intervals. Track team also came out and was being taught what all the lines mean. Hard to find a clear zone for running. Got in 4 laps and was time to quit.
1:41's (1:37-1:42)
1:41's (1:37-1:42)
Sunday Apr 13, 2008 #
Event: 30th Annual Billygoat Run
Cross Training (Downhill skiing) 2:00:00 [3]
Had some free tickets, so Dan and I spent the morning downhill skiing at Okemo. Frozen spring conditions, well groomed, so it was pretty good. Snow flurries a few times while we were on the lift; definitely not a warm, sunny spring day. By noon it warmed enough so the lower third of the mountain was heavy corn snow, grabby and a lot of work. Called it quits and headed home to rebuild the stone wall and other spring chores.
Saturday Apr 12, 2008 #
Skate Ski (Kingdom Valley Trails) 45:00 [1] 3.0 km (15:00 / km)
Yeah, one last shot before everything melts out. Still have snow on 80% of the trails, but it's dirty and icy most places. So toured around, even out to the end of the logging road. Time to stash the skis until snow comes back next October ... November?
Great season -- 1356 km since starting with a little bit at the end of November. Solid skiing from December 3rd with 10" snow through last week April 8. Four months this year. Not a reversal of global warming; it was actually warmer than I'd expect, but also more precipitation. And it was cold enough here to come down as snow, unlike points a bit further south.
Great season -- 1356 km since starting with a little bit at the end of November. Solid skiing from December 3rd with 10" snow through last week April 8. Four months this year. Not a reversal of global warming; it was actually warmer than I'd expect, but also more precipitation. And it was cold enough here to come down as snow, unlike points a bit further south.
Road Running (Chester via Church Ln) 1:04:00 [3] 6.2 mi (10:19 / mi)
Run with Ruthie, Casey and Dan to end of Cummings, then Dan and I continued down and around Chester. Easy run on nice sunny afternoon.
Friday Apr 11, 2008 #
Road Running (Rte 11 hills) 44:22 [3] 5.0 mi (8:52 / mi)
Rainy. Good run down to end of straight on 11 and then back up to top of hill. Maintained better pace on the upgrade.
Wednesday Apr 9, 2008 #
Road Running (Green Mtn Tpk) 1:31:00 10.0 mi (9:06 / mi)
weight:162lbs
Plan was for a distance run to see how long I could hold a pace in the 8-9 min/mi range. Got out 5 miles and was still at 8:40, so decided that was enough and headed back in. Pleased with the pace this early in transition. My tendency lately is to just laze along at an ever slower pace that has been hitting 10 min/mi. Determined to drop it down significantly for this season's running.
Tuesday Apr 8, 2008 #
Skate Ski (Kingdom Valley Trails) 50:00 [2] 7.2 km (6:57 / km)
Had to work until early afternoon, so temps were pretty warm by the time i got on the snow. Clear and hot sunny day, temps pushing 60; just like LA skiing, except we actually have snow and can see the sun.
Monday Apr 7, 2008 #
Skate Ski (Kingdom Valley Trails) 1:10:00 [3] 10.4 km (6:44 / km)
Hard freeze overnight. Got out before everything turned to mush.
Road Running (Cummings Rd +) 29:30 [3] 2.5 mi (11:48 / mi)
Afternoon run with Casey on some jello-like dirt roads. Yes, mud season!
Legs really beat and back sore, either from cutting up firewood yesterday or from too much cross training between skiing and running. Don't expect the skiing to last much longer, however, so I guess that will cure itself. Then on to biking and roller skiing, once the sand gets off the roads.
Legs really beat and back sore, either from cutting up firewood yesterday or from too much cross training between skiing and running. Don't expect the skiing to last much longer, however, so I guess that will cure itself. Then on to biking and roller skiing, once the sand gets off the roads.
Sunday Apr 6, 2008 #
Skate Ski 1:14:00 14.2 km (5:13 / km)
Good overnight freeze, then warmed up right away. Groomed first thing and skied in the morning. Dirty in the woods = slow, soft in the fields = slow. Still fun.
Open area in the S field below the old well spring; ground is wet from high water table. Encroaching on trail as it runs nearby. Packed snow is still a foot thick, but is melting out from underneath. After a while the cantilever is too great and it collapses. So becoming a squeeze thru that area. May bury some small culverts next year. But hey, what do you expect in April? Some people (Ruthie, for instance) are saying it's aready spring and time for grass to appear.
Open area in the S field below the old well spring; ground is wet from high water table. Encroaching on trail as it runs nearby. Packed snow is still a foot thick, but is melting out from underneath. After a while the cantilever is too great and it collapses. So becoming a squeeze thru that area. May bury some small culverts next year. But hey, what do you expect in April? Some people (Ruthie, for instance) are saying it's aready spring and time for grass to appear.
Saturday Apr 5, 2008 #
Skate Ski (Kingdom Valley Trails) 1:20:00 [2] 11.2 km (7:09 / km)
Still soft overnight, groomed and skied. Clouds cleared and sun warmed up really fast. Rewaxed to HF10 after one lap for the warmer conditions. Nice and relaxing, no speed today!
Road Running (Chester via Church Lane) 1:09:20 [3] 7.0 mi (9:54 / mi)
Beautiful sunny afternoon. Breezy and warm; chewing into the snowpack.
C • Sap 6
Friday Apr 4, 2008 #
Skate Ski (Kingdom Valley Trails) 1:10:00 [2] 10.1 km (6:56 / km)
1"snow last night; cold drizzle today. Skied late afternoon during end of drizzle. Snowpack froze last night, so it was still solid, but the skiing wasn't the most pleasant; very slow. On the plus side, the new snow covered most of the dirty surface snow.
Weight Training 30:00 [4]
3 sets x 20 leg extensions, leg curls, one leg squats; situps w/25#, back extensions; bicep curls, wall wgts
12 pullups
12 pullups
Thursday Apr 3, 2008 #
Road Running (Chester) 54:00 [3] 5.3 mi (10:11 / mi)
Down to the high school to do some 400's, but found the track still under 8" of snow. So ran around the village instead.
Skate Ski (Kingdom Valley Trails) 48:00 [2] 8.2 km (5:51 / km)
Had to work all day, so ran and then waited until after dinner to ski, letting the slush set up. Got it just as it was freezing together. Still have snow on the full loop around the fields, through the Pines, the Ravine and over Pook's Plunge. In the woods, however, the snow has gotten very dirty from branches and pine needles, so am constantly picking it clean.
Wednesday Apr 2, 2008 #
Skate Ski (Kingdom Valley Trails) 1:00:00 [3] 12.1 km (4:58 / km)
Groomed this morning when snow was frozen, busting up ice from yesterday's thaw and thunderstorm. Waited until after lunch and then skied, once again under clear, sunny skies. Got soft after a while, so called it quits.
Trail groomed up into good condition. Dirty in the woods from fallen branches. As snowpack melts, all the debris is left on the surface. Had to rake the Pines before grooming. Moved some snow onto the short 10m section at the S end of the Pines which melts out early. Used the big galvanized horse trough to move the snow. Fits perfectly on the groomer and adds weight to the grooming teeth. Between the Bombi treads and the groomer, am able to pulverize the frozen granular and even thin water ice. So skiing continues; next round of thaw and rain maybe this weekend.
Trail groomed up into good condition. Dirty in the woods from fallen branches. As snowpack melts, all the debris is left on the surface. Had to rake the Pines before grooming. Moved some snow onto the short 10m section at the S end of the Pines which melts out early. Used the big galvanized horse trough to move the snow. Fits perfectly on the groomer and adds weight to the grooming teeth. Between the Bombi treads and the groomer, am able to pulverize the frozen granular and even thin water ice. So skiing continues; next round of thaw and rain maybe this weekend.
Tuesday Apr 1, 2008 #
Road Running (Rte 11 hills) 56:00 [3] 5.8 mi (9:39 / mi)
Down to end of straight and up over hill to Pleasant Valley Rd / RT. Warm, foggy.
Almost got nailed by a sandwich move on the hill. I'm running against traffic on the far left shoulder. A guy going my way decides to pass in a no-passing zone going up the hill. He's abreast of the overtaken car when somebody crests the hill coming the other way. The passer bails out to the left shoulder. The oncoming car squeezes between him and the car he's passing (the sandwich). Close call but all's fine, except I'm also on the left shoulder and have no clue what's going on, because it's all behind me. Then a quick honk and the passer flashes past my right elbow. Not even time to give him the finger.
Almost got nailed by a sandwich move on the hill. I'm running against traffic on the far left shoulder. A guy going my way decides to pass in a no-passing zone going up the hill. He's abreast of the overtaken car when somebody crests the hill coming the other way. The passer bails out to the left shoulder. The oncoming car squeezes between him and the car he's passing (the sandwich). Close call but all's fine, except I'm also on the left shoulder and have no clue what's going on, because it's all behind me. Then a quick honk and the passer flashes past my right elbow. Not even time to give him the finger.