Training Log Archive: kensrIn the 30 days ending Jun 30, 2008:
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| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||||||||||||||
Monday Jun 30, 2008 #
Bicycling (Gassetts) 1:12:00 [3] 19.5 mi (3:42 / mi)
Clear, sunny day, despite forecast for rain. Quick loop out 103 to
Gassetts and back via N Sprngfld. Nice pavement, not much traffic. Good ride. Couple minutes faster than last year.
Gassetts and back via N Sprngfld. Nice pavement, not much traffic. Good ride. Couple minutes faster than last year.
Sunday Jun 29, 2008 #
Trail Running hills (Okemo) 1:49:00 6.0 mi (18:10 / mi) +600m 13:52 / mi
weight:164lbs
hot and humid run up Okemo. Well, very humid -- temp in the woods was in the 70's. Lower trail good, upper section had some mud and slippery rocks; had to be a little careful. Washed off in the stream just before the parking lot on the way out -- felt great.
up 1.02 / down 47
up 1.02 / down 47
Saturday Jun 28, 2008 #
Road Running warm up/down 35:00 [2] 3.4 mi (10:18 / mi)
Road Running tempo (Green Mtn Tpk) 24:31 [3] 3.0 mi (8:10 / mi)
Legs pretty tired, but decided a run along the Tpk would be okay. Quite a humid day; but not too hot.
Splits: 8.10 / 8:05 / 8:16
Splits: 8.10 / 8:05 / 8:16
Friday Jun 27, 2008 #
Roller skiing (Rte 11 hills) 45:00 [3] 6.8 mi (6:37 / mi)
Break in today's rain, so got out to roller ski after dinner. Almost crashed going up the hill trying to avoid a red eft that ran out under my wheel (think I squished him anyway).
Got a look at the beaver that moved into the marsh at the bottom of the driveway. Noticed yesterday the water had backed up a bit, and suspected a rodent was endeavering to build a new home. Has two short dams already constructed. Hasn't yet started clearing out the brush and saplings, but that will be next.
Got a look at the beaver that moved into the marsh at the bottom of the driveway. Noticed yesterday the water had backed up a bit, and suspected a rodent was endeavering to build a new home. Has two short dams already constructed. Hasn't yet started clearing out the brush and saplings, but that will be next.
Thursday Jun 26, 2008 #
Track workout warm up/down 40:00 [2] 3.5 mi (11:26 / mi)
Warm up/cool down plus a lap between every interval.
Track workout intervals (8 x 400's) 13:00 [5] 2.0 mi (6:30 / mi)
Slow at first and then picked up time as I loosened up. After the fifth interval, decided to stop trying to sprint, since I was going so slow, and just run fast. After all, I used to run 10k's at this pace and certainly didn't work this hard. That shift of thinking immediately cut 5 seconds off the times:
1:40, 1:38, 1:38, 1.36, 1.38
1.33, 1.32, 1.34
1:40, 1:38, 1:38, 1.36, 1.38
1.33, 1.32, 1.34
Tuesday Jun 24, 2008 #
Trail Running 1:05:00 [3] 7.0 mi (9:17 / mi)
Flat, along the shore of L Champlain. Mix of 10:00 and 7:30 miles.
Sunday Jun 22, 2008 #
Trail Running hills (Daily hill run) 11:22 [4] 0.7 mi (16:14 / mi) +100m 11:15 / mi
Between rain showers, after dinner.
7.29/3.53/11.22
7.29/3.53/11.22
Weight Training 30:00 [3]
3 sets 20 reps
curls, wall wgts; one-leg squats, leg curls/extensions; situps, back extensions
3 x 5 pullups
curls, wall wgts; one-leg squats, leg curls/extensions; situps, back extensions
3 x 5 pullups
Saturday Jun 21, 2008 #
Cross Training 1:00:00 [2]
Cutting small trees along the driveway and trucking them off to the burn pile. Clearing some breathing room.
Trail Running (Windmill Ridge) 1:30:00 [3] 4.9 mi (18:22 / mi)
From the trailhead at Sleepy Hollow Ln, up onto the ridgeline and Bemis Hill, then a loop around the Martin Wildlife Sanctuary. Very lightly used trail. Unfortunatley not connected with the sections S to Putney Mtn. Same ridge, but about a half mle of trail is missing.
Bicycling (Popple Dungeon) 1:00:00 [1] 13.0 mi (4:37 / mi)
Easy ride with Ruthie to end of pavement in Popple Dungeon. Slow riding, much harder on the butt than cranking away.
Friday Jun 20, 2008 #
Roller skiing (Rte 11 hills) 41:00 [3] 6.0 mi (6:50 / mi)
To drop into Chester and then up over hill past Pleasant Valley to church, right at dusk.
Thursday Jun 19, 2008 #
Road Running (Chester via PO) 58:00 [3] 6.1 mi (9:30 / mi)
Still have a raw spot on my ankle, but seemed to fade away after a mile or so.
Wednesday Jun 18, 2008 #
Trail Running hills (Daily hill run x 5) 55:00 3.5 mi (15:43 / mi) +500m 10:53 / mi
max:155
With enough bandaids, finally got my feet into old, floppy running shoes. Decided to stay off the pavement to avoid more pounding, so did some hill workouts. Ran until I could feel my legs giving out.
Up/down/totoal
8.23/4.53/13.17
8.05/4.25/12.30
7.03/3.17/10.20
6.48/2.51/9.39
6.55/2.51/9.46
Happy with the workout; any RT under 10 min is good. Especially considering I could hardly walk Monday.
Up/down/totoal
8.23/4.53/13.17
8.05/4.25/12.30
7.03/3.17/10.20
6.48/2.51/9.39
6.55/2.51/9.46
Happy with the workout; any RT under 10 min is good. Especially considering I could hardly walk Monday.
Sunday Jun 15, 2008 #
O - competition race (Allegany Rogaine) 10:30:00 [3] 66.0 km (9:33 / km) +2500m 8:02 / km
US Rogaine Champs in Allegany SPk. Good venue with open woods, some sections with huge hardwoods sheltering grassy vegatation, a few others with nettles ...
Lots of climb; up and down, up and down. Still adding up elevation gains. Don't think I have a big enough calculator. Will add distance and details later.
1st Supervets, 2nd Vets; with Glen Brake.
Lots of climb; up and down, up and down. Still adding up elevation gains. Don't think I have a big enough calculator. Will add distance and details later.
1st Supervets, 2nd Vets; with Glen Brake.
Note
Figured out distance and climb --
Sat 11AM-dark 10hrs: 34 km / 4900' (3.4km/hr)
Overnight dark, 9 hrs: 18km / 1600' (2km/hr)
Sun dawn-11 AM, 4.5 hrs: 14km / 1500' (3.1km/hr)
Made good time Saturday considering the climb. Slowed at night due to some nasty nettles and hidden logs on Mt Onondaga. Picked it up again on the west side once the sun came up.
Found we missed an easy 40 points early on -- added a swing north from 805 to pick up 607; went right by 410 which would have required an extra 500m of downhill running. Towards the end, tried to find 504 from the top; followed the correct reentrant down, but apparently got into the reentrant just below the control. Had no interest nor time to climb back up 300' to find it from the road. So lost an easy 90 points, ended up with 1630.
No problems with shoulder. Speed laces on trail shoes pinched my toes and lost the skin on the top of the outer toes; only had a couple ibuprofen with me, so was distracting.
Sat 11AM-dark 10hrs: 34 km / 4900' (3.4km/hr)
Overnight dark, 9 hrs: 18km / 1600' (2km/hr)
Sun dawn-11 AM, 4.5 hrs: 14km / 1500' (3.1km/hr)
Made good time Saturday considering the climb. Slowed at night due to some nasty nettles and hidden logs on Mt Onondaga. Picked it up again on the west side once the sun came up.
Found we missed an easy 40 points early on -- added a swing north from 805 to pick up 607; went right by 410 which would have required an extra 500m of downhill running. Towards the end, tried to find 504 from the top; followed the correct reentrant down, but apparently got into the reentrant just below the control. Had no interest nor time to climb back up 300' to find it from the road. So lost an easy 90 points, ended up with 1630.
No problems with shoulder. Speed laces on trail shoes pinched my toes and lost the skin on the top of the outer toes; only had a couple ibuprofen with me, so was distracting.
Saturday Jun 14, 2008 #
O - competition (Rogaine Day 1) 13:00:00 [3]
Thursday Jun 12, 2008 #
Note
(injured)
Get this: was picking up today after a workshop in Derby Line (go north on I-91 to Canada and take a left). Did it in a church parish hall. In the parlor room to close some windows, coming out quickly from the darkened room into the bright hall, clobbered a coffee table I never saw. Flat on my face, or rather my right forearm. Could feel the shock right up thru my bionic shoulder. Will have to see how the rotator cuff settles down. Man ... done in by going to church.
Wednesday Jun 11, 2008 #
Roller skiing (Newport VT) 24:00 [1] 2.5 mi (9:36 / mi)
Around the downtown area along a railtrail. One mile loop crossed RR tracks and a wood plank bridge, which were tricky on the skis. Decided the skiing just wasn't worth it, so quit just before a storm came thru.
Tuesday Jun 10, 2008 #
Trail Running (Hill run) 12:00 [3] 0.7 mi (17:08 / mi) +100m 11:52 / mi
Quick, hot run with Casey. Then she took a dip in the pond and I took a cold shower.
8.10/3.50
8.10/3.50
Monday Jun 9, 2008 #
Bicycling (Horshoe Acres) 1:18:00 [3] 20.0 mi (3:54 / mi)
Hot, muggy. Lots of sweat in my contacts going out against a headwind, easy ride back.
Out 47, back 31
Out 47, back 31
Sunday Jun 8, 2008 #
Road Race race (Crowley 10k Rutland) 51:03 [5] 10.0 km (5:06 / km)
Rolling course, with straight highway sections and then side detours over a few hills. More climb than I expected. From the Marble Museum in Proctor to downtown Rutland. Early start, but still very hot in the sun. Not used to the temps yet.
29th overall of 100; 4th master. Those under 55 were either Open or "Sub-Master", which is kind of a neat designation. Beat Bill Rodgers by 3 minutes; he was nursing a sore muscle.
8.08 uphill right from the start
7.20
7.50
8.28 open, hot highway; gradual uphill
8.59 all uphill
8.31
1.43
Good time trial. Haven't been working on speed lately. Could have done better in cooler weather.
29th overall of 100; 4th master. Those under 55 were either Open or "Sub-Master", which is kind of a neat designation. Beat Bill Rodgers by 3 minutes; he was nursing a sore muscle.
8.08 uphill right from the start
7.20
7.50
8.28 open, hot highway; gradual uphill
8.59 all uphill
8.31
1.43
Good time trial. Haven't been working on speed lately. Could have done better in cooler weather.
Cross Training 2:00:00 [2]
Clearing trees and cutting into firewood. Hauling into shed to dry for next winter. Got 1 cord dry, another green, and many, many still standing that need whacking down.
New ski trail above swamp basically done, will need to secure "face" just before snowfall so rock wall doesn't cut loose.
New ski trail above swamp basically done, will need to secure "face" just before snowfall so rock wall doesn't cut loose.
Saturday Jun 7, 2008 #
Kayaking (Glen Lake) 2:00:00 [2] 3.5 mi (34:17 / mi)
With Ruthie for some canoeing. Used kayak paddles, so counted as kayaking rather than create another category. Nice lake with small coves and not much traffic except for our armada. Out with friends who were accompanying several blind paddlers; total of 15 boats!
Quick change to hot weather, pushing 90F and humid. Merciless.
Decided to do a 10k in Rutland tomorrow morning. Fortunately, it's an early start at 8:00 AM.
Quick change to hot weather, pushing 90F and humid. Merciless.
Decided to do a 10k in Rutland tomorrow morning. Fortunately, it's an early start at 8:00 AM.
Friday Jun 6, 2008 #
Trail Running (Daily hill run x 2) 26:00 [3] 1.5 mi (17:20 / mi) +200m 12:15 / mi
ahr:100 max:120
Another long day, long drive. Ran twice to loosen up.
13.30, 12.30
Never really got the HR cranked up.
13.30, 12.30
Never really got the HR cranked up.
Wednesday Jun 4, 2008 #
Trail Running hills (Daily hill run) 10:45 [4] 0.7 mi (15:21 / mi)
Back from Burlington. Run with Casey after long drive.
Up 6.45 / down 4.00
Up 6.45 / down 4.00
Tuesday Jun 3, 2008 #
Roller skiing (Champlain Bike Path) 1:24:00 [3] 10.0 mi (8:24 / mi)
Out the last 5 miles to the causeway and back. Lost the tip again at the far end and found it had snapped off this time. So came back no-poling the whole way.
Light rain. Surface okay except crossing the Winooski River Bridge, which has wooden planks. A bit skittish.
Light rain. Surface okay except crossing the Winooski River Bridge, which has wooden planks. A bit skittish.
Sunday Jun 1, 2008 #
O-course Training (Fox Forest) 15:00 [3] 1.5 km (10:00 / km)
Out at 5 AM to move a control, shortening the course a few km. Ultimately half the 23 teams got all the controls in the 4 hour time limit, which was the plan. Then they went off on mountain bikes and later canoes to the finish.
O-course Training 1:40:00 [3] 9.0 km (11:07 / km)
Picking up controls on the west half of the course.
O-course Training 1:34:00 [3] 8.5 km (11:04 / km)
Break for lunch, then picked up controls on the east side.
Better dressed today, but still managed to pick up some poison ivy. Hope the Zanfel does its thing.
Better dressed today, but still managed to pick up some poison ivy. Hope the Zanfel does its thing.