Training Log Archive: kensrIn the 31 days ending Aug 31, 2005:
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| 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 | Tu | We | |||||||||||||||||||||||
Wednesday Aug 31, 2005 #
Road Running (Chester via Church St) 1:00:00 [3] 6.2 mi (9:41 / mi)
Muggy, close; then rain, which felt better.
Monday Aug 29, 2005 #
Weight Training 10:00 [5]
Was sore after doing this Friday, but felt much better today.
Pull ups 8
Wall wgts 4 x 15
Vacuumed spiders from ceiling in basement.
Pull ups 8
Wall wgts 4 x 15
Vacuumed spiders from ceiling in basement.
Stretching warm up/down 20:00 [1]
Decided to enter new category for this. Not a muscle builder, but flexibility is something I need to keep working on.
Road Running (Chester via Church St) 1:03:00 [2] 6.2 mi (10:10 / mi)
(injured)
Knee not liking running at the moment. Did this as an easy jog and knee felt a bit unstable the whole time. Will ice and keep the running easy for a few more days.
Checked out marsh by road and beaver has definitely set up shop. Didn't see it, but heard the tail slap as I got close. Dam is 18" high and has flooded the upper third of the marsh. He can chew on all the sapplings he wants down in that area.
Checked out marsh by road and beaver has definitely set up shop. Didn't see it, but heard the tail slap as I got close. Dam is 18" high and has flooded the upper third of the marsh. He can chew on all the sapplings he wants down in that area.
Saturday Aug 27, 2005 #
Bicycling (Mtb Grafton) 2:10:00 [3] 27.0 mi (4:49 / mi)
weight:160lbs
Road ride to Grafton. Mostly paved, with some dirt roads on the way back. Detoured to check out the start of a short-cut with a really steep hill -- will save it for flatlanders' visits. Finished with a ride around the ski trails.
Trail Running (Ski trails) 16:00 [2] 1.5 mi (10:40 / mi)
Run around the trails, then another run around looking for Casey.
Friday Aug 26, 2005 #
Weight Training 10:00 [5]
weight:162lbs
Time to start doing this again.
Pullups
Wall wgts 4 x 15
Pullups
Wall wgts 4 x 15
Wednesday Aug 24, 2005 #
Bicycling (Pleasant Valley ccw) 41:00 [3] 10.0 mi (4:06 / mi)
Test ride to see how my knee was doing and check out the raised seat height on the mtb. Both felt good. Surprised in the bike shop yesterday when the tech said the pedal-to-seat height should be the same for my mtb and road bike. I thought the mtb should be lower for better maneuvering, but he said the mechanical advantage is more important. In any case, it works fine on the road; we'll see in the woods.
He also said to forget about upgrading my Peugeot road bike. It is so old the components will crumble if I put a wrench to them. So I guess it's no granny gear nor replacing the steel crank arms. Ok on the flats, but the VT hills are a struggle.
He also said to forget about upgrading my Peugeot road bike. It is so old the components will crumble if I put a wrench to them. So I guess it's no granny gear nor replacing the steel crank arms. Ok on the flats, but the VT hills are a struggle.
C • Bike 2
Sunday Aug 21, 2005 #
O - competition race (Great Mountain Rogaine) 24:07:00 [4] 75.0 km (19:18 / km) +2910m 16:10 / km
Really nice rogaine by WCOC in NW CT on 150 sq km of mostly privately owned forest. Thanks Rick and Susie, George and Lyn for all your work!
The Great Mtn Forest has complicated contours and lots of rock features, and few roads or trails. This would be perfect for a US Champs A meet, complete with the forestry school for HQ in the middle of the property. Go for it WCOC!
Weather warm and 100% humidity. Rain and fog last night. Will add mileage and route later. Wrenched knee stepping over fallen tree in laurel -- was coming down a hill and there was nothing on the other side. Also butchered my feet -- will be off for a couple days.
Ran a hard race with Glen. Did the NE section Sat afternnoon, got 910 points by 6:00. Then moved west across the top of the map. Did almost everything there in the dark. Then dropped to the SW and got in some trouble. Lost time running to 80 and 75 and climbing them. Then tried to get 71 on our run back and got confused by a new road at our access point. Had to bail and ended up on the wrong side of the hill. Finally, our worst case contingency plan failed to consider the last 5 km of our run-in was all uphill. Pushed really hard, but ended up 7 minutes overtime.
Despite the resulting penalty, we still took 1st masters and 1st overall -- two in a row!
Route: 77-70-86-49-87-39-79-86-41-78-23-60-67-29-48-66-84 dark 47-35-65-26-74-36- missed 45 -64-34-73-69-83- dawn - 43-25-80-75- missed 71 - finish
The Great Mtn Forest has complicated contours and lots of rock features, and few roads or trails. This would be perfect for a US Champs A meet, complete with the forestry school for HQ in the middle of the property. Go for it WCOC!
Weather warm and 100% humidity. Rain and fog last night. Will add mileage and route later. Wrenched knee stepping over fallen tree in laurel -- was coming down a hill and there was nothing on the other side. Also butchered my feet -- will be off for a couple days.
Ran a hard race with Glen. Did the NE section Sat afternnoon, got 910 points by 6:00. Then moved west across the top of the map. Did almost everything there in the dark. Then dropped to the SW and got in some trouble. Lost time running to 80 and 75 and climbing them. Then tried to get 71 on our run back and got confused by a new road at our access point. Had to bail and ended up on the wrong side of the hill. Finally, our worst case contingency plan failed to consider the last 5 km of our run-in was all uphill. Pushed really hard, but ended up 7 minutes overtime.
Despite the resulting penalty, we still took 1st masters and 1st overall -- two in a row!
Route: 77-70-86-49-87-39-79-86-41-78-23-60-67-29-48-66-84 dark 47-35-65-26-74-36- missed 45 -64-34-73-69-83- dawn - 43-25-80-75- missed 71 - finish
Wednesday Aug 17, 2005 #
Road Running (Terrebone, QE) 30:00 [2] 3.0 mi (10:00 / mi)
Easy run outside of Montreal.
Monday Aug 15, 2005 #
Bicycling (Mtn Bike) 1:13:00 [3] 15.0 mi (4:52 / mi)
Up the washout on Baileys Mill Rd and then over Butternut Hill loop. First time on loop in this direction. Didn't realize how steep the hill is until I came down it.
Saturday Aug 13, 2005 #
Trail Running (Mt Rose) 1:17:00 [3] 5.8 mi (13:17 / mi)
Early morning trip back up to the pass and a loop around part of the summit trail. Most of the run was at about 9,300. Felt really good after a week of acclimatizing.
So ends my summer week of high altitude training. Will see how long I can carry the conditioning. Right now planning another week at 10,000 just before xc ski season (another timely wedding in CO). And maybe a week at Royal Gorge just before the Birkie -- if I can get Greg interested.
So ends my summer week of high altitude training. Will see how long I can carry the conditioning. Right now planning another week at 10,000 just before xc ski season (another timely wedding in CO). And maybe a week at Royal Gorge just before the Birkie -- if I can get Greg interested.
C • 4
Friday Aug 12, 2005 #
Hiking hills (Mt Rose) 5:00:00 [3] 10.4 mi (28:51 / mi)
From highway pass (8,900) up the Tahoe Rim trail and summit side trail to Mt Rose summit (10,780). On the top Ruthie and I were swarmed with hordes of moths/butterflies flying around the rocks. Lower down, wildflowers were still in fine bloom.
Thursday Aug 11, 2005 #
Hiking long (Spooner Lake) 5:00:00 [2] 12.0 mi (25:00 / mi)
With G, Lyn and Ruthie from Spooner Lake along the Tahoe Rim trail N to Snow Valley Peak (9,214). Back a hiking trail lower in the valley. Amazing how the Sierra trails contour almost perfectly with no unnecessary grade. Very even and gradual climbing.
Wednesday Aug 10, 2005 #
Trail Running (So Lake Tahoe) 50:00 [3] 5.0 mi (10:00 / mi)
From motel on the state line up the gondola lift line and then off following a park service road up the hillside.
Tuesday Aug 9, 2005 #
Road Running (Ice Lake) 20:00 [2] 2.1 mi (9:31 / mi)
Morning jog to loosen up.
Hiking (Donner Pass) 5:00:00 [2] 12.0 mi (25:00 / mi)
Pacific Crest Trail from Donner Pass (7,100) over Mt Judah (8,240) and on to Anderson Peak and back. Trail runs right along the Sierra crest with drop dead views.
Monday Aug 8, 2005 #
Trail Running hills (Royal Gorge) 1:04:00 [3] 4.0 mi (16:00 / mi)
Ski trails to Palisade Peak (7,380).
Sunday Aug 7, 2005 #
Trail Running (Royal Gorge CA) 2:00:00 [3] 11.0 km (10:55 / km)
Ski trails and then foot trail up to top of Mt Disney (7,860). Nice views over the Sierras.
Kayaking (Ice Lake) 1:00:00 [2]
Easy paddling for 51 min and then decided to do a lap around the far side of the lake in the 9 min left of our rental. Flat out racing with Greg.
Saturday Aug 6, 2005 #
Trail Running (Royal Gorge CA) 43:00 [2] 4.0 mi (10:45 / mi)
Out in CA for nephew's wedding. Ruthie and I ran some xc ski trails and then a lap around Ice Lake.
Thursday Aug 4, 2005 #
Bicycling (Popple Dungeon) 1:30:00 [3] 16.0 mi (5:37 / mi)
weight:162lbs
Out Popple Dungeon via Dodge; then up Nudist Camp Rd until things got sparse.
Tuesday Aug 2, 2005 #
Note
Rest day -- tendon sore behind L knee. Should be ok with a day off.
Monday Aug 1, 2005 #
Bicycling (Flamstead loop ccw) 45:40 [3] 10.0 mi (4:34 / mi) +350m 4:07 / mi
Bit sore today, but decided for a quick bike loop before it rained (never did). More playing with the new bike.
To top of climb 29.08.
To top of climb 29.08.
Bicycling warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
Cool down with Casey around the ski trails. Have to mow them again, getting thick.