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Training Log Archive: kensr

In the 31 days ending Aug 31, 2008:

	activity	#	time	miles		km		+m	load
	Road Running	16	13:29:54	81.4	(9:57)	131.0	(6:11)	450	2475.2
	Roller skiing	5	7:09:30	64.3	(6:41)	103.48	(4:09)		1288.5
	O - competition	1	5:55:00	18.64	(19:03)	30.0	(11:50)		1065.0
	Bicycling	3	4:14:30	60.1	(4:14)	96.72	(2:38)		763.5
	Cross Training	1	2:00:00	2.5	(48:00)	4.02	(29:50)		360.0
	Trail Running	4	1:35:56	5.9	(16:16)	9.5	(10:06)	100	316.5
	Weight Training	2	50:00						180.0
	Off Trail Running	1	30:00	1.5	(20:00)	2.41	(12:26)		60.0
	Track workout	1	26:30	3.25	(8:09)	5.23	(5:04)		56.5
	Kayaking	1	20:00
	Total	25	36:31:20	237.59		382.37		550	6565.2
	[1-5]	25	36:11:20
averages - weight:159.3lbs

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Sunday Aug 31, 2008 #

Event: Fair Hill 6 Hour Rogaine

O - competition race (Fair Hill rogaine) 5:55:00 [3] 30.0 km (11:50 / km)

6 hour rogaine with Ruthie. Nice 1:15 Fair Hill maps; plenty of controls, so had constant route choices and options.

Weather hot, but not as humid as yesterday. Ran a little bit, but mostly fast walking. No nav problems. Strong right up thru the finish.

Picked up 2100 of 3600 points. Won team masters by a healthy margin. Mommy is so hard core.

C • so how exactly did you conv... 2

Saturday Aug 30, 2008 #

Road Running (Bethesda) 29:50 [2] 3.0 mi (9:57 / mi)

Easy run from Kenny's to loosen up after long drive. Stopped at Holabird Sports (Baltimore) and picked up a couple pairs of running shoes. Great service by a lady who remembers our kids' feet seven years after we left the area.

Thursday Aug 28, 2008 #

Weight Training (Wall weights) 20:00 [3]

Double pole, 6 x 20 reps at an extra 10#; 122 lbs total.

Wednesday Aug 27, 2008 #

Roller skiing (Rte 100 Weston) 54:00 [3] 9.0 mi (6:00 / mi)

Out 100/155 to start of second hill. Felt smooth and easy. Some V2, mostly V1.

Tuesday Aug 26, 2008 #

Bicycling (Rte 103) 1:23:00 [3] 22.0 mi (3:46 / mi)

Found a slot this morning I could get out for a ride. Figured the air would be still and traffic light. Wrong on both counts. Strong headwind on the way back. Legs felt like toast.

Had an incident similar to RAAM coming down the first hill into town. Hit some rough pavement and the front wheel started to oscillate. Built up into serious resonance and just barely got it under control. Didn't help to have a semi bearing down on me from behind. Anyone got theories on front forks, tires, frame geometry and resonance?

C • Fork resonance 10

Monday Aug 25, 2008 #

Road Running (Chester via Church Ln) 59:00 [3] 7.0 mi (8:26 / mi)

Weather trending cooler and drier. Nice late afternoon for running. Pushed to keep pace in the 8's per mile, including the return back up from Chester. Felt good despite long hill run yesterday.

Sunday Aug 24, 2008 #

Road Running hills (Butternut Hill) 1:18:43 [4] 8.35 mi (9:26 / mi) +450m 8:05 / mi

Butternut Hill CW via Goldwaithe. Favorite hill loop. First mile on rte 11 to get it out of the way, then into the woods and shade for the rest of the way. Up for exactly 4 miles (44.45) then long booming downhills with a couple short ups to change pace. Pushed the downhills right to the point where the quads were about to cramp. Legs felt fresh for the whole run.

Kayaking (KVA Beaver Pond) 20:00 [0]

Decided to check out the summer's beaver pond up close. Actually extends along 500' of road frontage and then drops over an intermediate dam and goes some more downstream. Didn't investigate that part as it's quite narrow and still has brush in it.

The upper pond has been nicely cleared out by the construction projects of dam and beaver house building. Flushed a blue heron from the pond, but didn't see the beaver.

Saturday Aug 23, 2008 #

Road Running (Chester via PO) 53:00 [3] 5.6 mi (9:28 / mi)

Trail work this morning at the high school. Then tearing up the Lumber Road trail with the Kubota. Finally time for a run, despite the heat -- pushing 80.

Friday Aug 22, 2008 #

Track workout warm up/down 19:00 [1] 2.0 mi (9:30 / mi)

One mile warm up; one lap between each 400m.

Track workout (5 x 400 m) 7:30 [5] 1.25 mi (6:00 / mi)

Heavy schedule this week; finally a chance to get out this afternoon.
94, 86, 86, 90, 95
Couple good quarters, then legs started to lose their edge.

Trail Running (GMtn High School) 30:00 [2] 1.8 mi (16:40 / mi)

Easy trip around the hiking/running/ski trail. Has dried out over the past week, leaving a good surface for running.

Sunday Aug 17, 2008 #

Road Running (Cummings Rd) 24:00 [3] 2.1 mi (11:26 / mi)

Saturday Aug 16, 2008 #

Roller skiing (Alex's loop) 2:46:00 [3] 24.0 mi (6:55 / mi)

With Alex, up from Boston. Weston -> Terrible Mtn -> Andover Rd -> Rte 11 -> Magic Mtn -> Londonderry Rte 100 -> Weston.

Early morning ski, very pretty route. Hadn't done the rte 11 section before.

Felt good until the final 2 miles uphill back to Weston. About then it was 9AM and a few pickup trucks came blasting by. Needed another gu, but didn't think the hill would last as long as Alex warned!

Great workout -- thanks for the run!

C • Would it have been better i... 2

Thursday Aug 14, 2008 #

Road Running (Cummings Rd) 24:00 [2] 2.0 mi (12:00 / mi)

Evening run with Casey.

Wednesday Aug 13, 2008 #

Off Trail Running (Hill run) 30:00 [2] 1.5 mi (20:00 / mi)

Up the hill with Casey for a warmup.

Weight Training 30:00 [4]

3 sets x 20 reps one leg squats, leg extensions, curls; situps w/wgt, back extensions; curls
6 sets x 20 reps wall wgts -- time to increase wgt from 110#
7 pullups

Tuesday Aug 12, 2008 #

Road Running (Cummings Rd) 21:30 [3] 2.0 mi (10:45 / mi)

Evening run with Casey.

C • rollerskiing this weekend 4

Trail Running hills (Daily hill run x 2) 19:52 1.3 mi (15:17 / mi)

Hills runs with Casey, then a dip in the pond (by her).
7.02 / 3.33 = 10.35
6.21 / 2.56 = 9.17 PR

Monday Aug 11, 2008 #

Road Running (Chester via PO) 51:20 6.0 mi (8:33 / mi)

Felt good with day off from running. Sore from yesterday, but quickly felt like pushing around the loop.

Sunday Aug 10, 2008 #

Cross Training (Trail work) 2:00:00 [3] 2.5 mi (48:00 / mi)

Morning spent clearing roots from GMUHS trail. Heavy work done by excavator, but lots of roots left behind need trimming. May actually work as a ski trail this winter; still very soft from recent rains.

Roller skiing (Rte 103) 1:30:00 [3] 14.3 mi (6:18 / mi)

Beautiful weather continued from yesterday, but thunderstorms were on the horizon. Cut short the last 1.5 miles down to I-91 as I could hear thunder moving in. Managed to avoid getting wet.

However, didn't manage to avoid a crash. First, a banana peel stuck to my wheel and rolled up into the frame and locked the wheel. Kept upright on that one and shook the peel loose.

But on the way back, stuck the pole tip into a crack and snagged it. Again, stayed upright. Then took a look at the tip to make sure it hadn't broken off. While doing that, the other pole dangled down and tripped up my ski. Oops! Nice flip and a bit of road rash. Must have been spectacular, 'cause a couple cars stopped. Nothing serious; expect some stiffness tomorrow morning.

C • but was the pole ok? 4

Saturday Aug 9, 2008 #

Road Running (Chester via PO) 56:20 [2] 5.7 mi (9:53 / mi)
weight:159lbs

Morning run, first clear, sunny day in a long time. Stiff, but nice run.

Bicycling (Chester via Church Ln) 31:30 [3] 7.1 mi (4:26 / mi)

Quick loop just before dark. Road has survey marks every 0.1 mile as they're getting ready to repave. So great opportunity to calibrate my gps watch (okay) and my bike computer (off by 3%).

Friday Aug 8, 2008 #

Road Running warm up/down (Green Mtn Tpk) 28:30 [4] 3.3 mi (8:38 / mi)

To/from turnpike. Running between showers. Felt good, ran briskly even during warmup.

Road Running tempo (Green Mtn Tpk) 23:26 [5] 3.0 mi (7:49 / mi)

Pace run out and back on turnpike:
7.28 / 8.03 / 7.54

Trail Running (Daily hill run) 12:50 [3] 0.7 mi (18:20 / mi) +100m 12:42 / mi

Tired, but ran it with Casey. Took it easy coming down as route was slippery.
7.37 / 5.13

Thursday Aug 7, 2008 #

Road Running (Cummings Rd + Rte 11 hill) 1:04:00 [3] 6.3 mi (10:10 / mi)

First part with Ruthie and Casey. Then up over hilltop. No sign of weather drying out any time soon. Town came in and started to take apart beaver dam -- concerned roadbank might soften up.

Roller skiing (Andover Rd) 1:15:00 [3] 10.0 mi (7:30 / mi)

Out Andover Rd past the horseshoe turn and the top of that hill. Didn't go all the way to the crest of Terrible Mtn as a heavy shower was holding off and I didn't want to press my luck.

Played it cautious coming down the steep hill, using the speed reducers. Even so, didn't quite make the horseshoe bend and had to scramble a bit.

Had one section where I got some great hip action and the skating felt very smooth.

Wednesday Aug 6, 2008 #

Road Running (Newport VT) 44:00 [3] 4.0 mi (11:00 / mi)

Morning run in the drizzle. Good dirt road from motel down into park (Crawford). Only one car went by, lady (using term loosely) shouted, "shake your booty!" as she passed.

C • Canadians 1

Tuesday Aug 5, 2008 #

Bicycling (Derby Line) 2:20:00 [3] 31.0 mi (4:31 / mi)

Up along the top end of the Northeast Kingdom. Nice rolling hillside, beautiful views. Past two customs posts and three Border Patrol pickups staking out backroads for those trying to sneak over from Canada.

Monday Aug 4, 2008 #

Road Running (Chester via PO) 59:30 [3] 6.2 mi (9:36 / mi)

Good morning run. First part with Ruthie. She always starts at a faster pace than me, and soon tires a bit. Great to get me going, as I usually grind for the first mile or two. Then off to finish the loop around town.

Sunday Aug 3, 2008 #

Road Running (Cummings Rd +) 29:45 [2] 2.55 mi (11:40 / mi)

Morning wake-up with Casey.

Trail Running hills (Daily hill run x 3) 33:14 2.1 mi (15:49 / mi)

Run in light rain, between working on the rotten sill plate and hitting the spaghetti for dinner. Casey, too, all 3 laps, and only one plunge into the pond.
8.00/4.36; 7.10/3.42; 6.34/3.14 (9.48)

Saturday Aug 2, 2008 #

Road Running hills (Lovers Lane) 1:39:00 [3] 8.2 mi (12:04 / mi)
weight:158lbs

CCW up Lovers Lane and back down Goldwaithe. Mostly uphill. First run down Goldwaithe. Rarely used road, lots of grass growing up; nicer than Reservoir Rd and a bit longer.

Weight still dropping; need to do some hydration.

Friday Aug 1, 2008 #

Road Running (Chester via PO) 1:04:00 [3] 6.1 mi (10:30 / mi)
weight:161lbs

Morning run with Ruthie. Looks like they're getting ready to repave the highway out front. Hope they do a good job on the shoulder, for running and roller skiing.

Dropped 5 pounds while on vacation. Guess that's what increased mileage and double workouts will do for you. Not enough bratwurst and beer, obviously.

Roller skiing (Rte 11 hills) 44:30 [3] 7.0 mi (6:21 / mi)

Just before dinner; felt good to be back on the roller skis.

Took a break from ripping the deck off the back of the house. Siding has rotted and left nothing holding up the inside edge. Got everything off and now have to replace some sheathing, siding, and a section of the sill plate. then can build a new, improved, expanded deck.

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