Training Log Archive: kensrIn the 31 days ending May 31, 2009:
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| 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 | Th | Fr | Sa | Su | ||||||||||||||||||||
Sunday May 31, 2009 #
Road Running warm up/down 33:00 [2] 2.9 mi (11:23 / mi)
Road Race race (Newfane 5K) 23:43 [5] 5.0 km (4:45 / km)
Came off a week of rest/house construction and decided for a time trial. Course turned out to be more hilly than expected, and included trail running on a newly cut path around the local school.
splits: 6.51 - fast start, down large hill
7.56 - flat on dirt road, up hill to turn around and back down
8.40 - back up first hill, then into woods for 1/2 mile on trail
.16 - whatever was left, across field to finish (probably not an accurate split)
10th overall. Started next to a girl who was pushing a baby carriage. I had checked out the woods trail and suggested the carriage would not handle it well. She dumped the carriage and thanked me later for avoiding a disaster (she finished 2nd overall - baby would have had quite a ride!).
splits: 6.51 - fast start, down large hill
7.56 - flat on dirt road, up hill to turn around and back down
8.40 - back up first hill, then into woods for 1/2 mile on trail
.16 - whatever was left, across field to finish (probably not an accurate split)
10th overall. Started next to a girl who was pushing a baby carriage. I had checked out the woods trail and suggested the carriage would not handle it well. She dumped the carriage and thanked me later for avoiding a disaster (she finished 2nd overall - baby would have had quite a ride!).
Wednesday May 27, 2009 #
Road Running (Cummings Rd +) 35:00 [3] 2.7 mi (12:58 / mi)
Rain. Casey stayed nice and clean, but wet, until we got home. Then she rolled some fresh dirt and ended up muddy -- and happy.
Tuesday May 26, 2009 #
Roller skiing (Rte 103) 1:17:00 [3] 12.0 mi (6:25 / mi)
High school to VT Country Store and back. All new pavement and wide (8') shoulders thanks to our fed stimulus money at work.
Monday May 25, 2009 #
Road Running (Cummings Rd +) 33:00 [3] 2.6 mi (12:42 / mi)
Morning run with Casey.
Had planned to do another later in the day, but got tied up tearing apart sun room. Removed and raised the door 10", so it will be level with the new deck to come. Of course, this means the floor of the sun room has to be raised, so you don't walk up out of a hole going outside. That will be good, as the room will now be at the same elevation as the rest of the house. All this demolition was lots of fun. Now I just have to put things back together.
Had planned to do another later in the day, but got tied up tearing apart sun room. Removed and raised the door 10", so it will be level with the new deck to come. Of course, this means the floor of the sun room has to be raised, so you don't walk up out of a hole going outside. That will be good, as the room will now be at the same elevation as the rest of the house. All this demolition was lots of fun. Now I just have to put things back together.
Sunday May 24, 2009 #
O - competition race (Mt Tom) 1:54:48 [4] 9.0 km (12:45 / km)
NEOC club champs. Enjoyed blue course set by Saegers. Nominally 7.7 km, 260 m climb.
Not particularly fast, as much was going up or across hillside, but nav was fine. Took care on several controls in the bland areas. Much pace counting and compass work.
End of rest week. Looks like the coming week will be light at work, as 3 clients have postponed activity. May be rainy, but will plan on doing double sessions when possible. Training camp 2.
Not particularly fast, as much was going up or across hillside, but nav was fine. Took care on several controls in the bland areas. Much pace counting and compass work.
End of rest week. Looks like the coming week will be light at work, as 3 clients have postponed activity. May be rainy, but will plan on doing double sessions when possible. Training camp 2.
Saturday May 23, 2009 #
Cross Training 1:00:00 [1]
No run today, except down to CT. Came back and thinned out 5 trees from along the drive with new chain saw. Bought a Stihl to replace the 30 yr old John Deere, after getting grief from some pro loggers about using a saw with no chain brake. New one has about the same displacement (55 cc), but cuts really quick. Nice tool to have for clearing a new ski trail.
Friday May 22, 2009 #
Roller skiing (Rte 11) 58:00 [3] 8.1 mi (7:10 / mi)
Cooler today, perfect for roller skiing. Did 1/2 mile intervals on straight road section towards Chester. Dble pole down and V1 offset back. Did one interval of V3/4: 3 poles in a row and a skip; not quite V2. Felt good getting back into the flow, with more leg action than before.
Thursday May 21, 2009 #
Road Running (Chester via PO) 55:00 [3] 6.0 mi (9:10 / mi)
weight:162lbs
Felt good after a week of mostly rest. Feet firmed up and were okay running. R knee twinged from road camber at mile 5, but seems alright later. Ran in the evening to avoid today's hot weather.
Wednesday May 20, 2009 #
Note
Measured actual distance for rogaine as 70 km. At our lower expected range; thought we might get over 90 km if the travel was like the world champs in 2004. Alas, the hillsides were much steeper, so it was slower up and down. Also, had flight problems, so couldn't get in Thursday to acclimatize. Really felt that on the hills. Basically walked the whole way, with only a few sections of jogging.
Did the western loop first, finishing by dropping down the cliffs to 86 in darkness. Glad to get all the high points out of the way. Travel was clean in that section, just a couple harsh climbs, like the straight lines from 78-89 and 85-75.
Then we did the northern section in the dark. Careful pace counting and compass nailed 90-50 and 60-80. Missed a bit on 40-71 and 61-60.
After a miss on 62, headed west and swept the controls back to the hash house. Pushed to the end and picked up a bunch of controls on the way back.
Trashed my feet, but at least had no bleeding blisters. Maybe feel like a run tomorrow.
Did the western loop first, finishing by dropping down the cliffs to 86 in darkness. Glad to get all the high points out of the way. Travel was clean in that section, just a couple harsh climbs, like the straight lines from 78-89 and 85-75.
Then we did the northern section in the dark. Careful pace counting and compass nailed 90-50 and 60-80. Missed a bit on 40-71 and 61-60.
After a miss on 62, headed west and swept the controls back to the hash house. Pushed to the end and picked up a bunch of controls on the way back.
Trashed my feet, but at least had no bleeding blisters. Maybe feel like a run tomorrow.
Monday May 18, 2009 #
Bicycling (Chester) 10:00 [3] 2.0 mi (5:00 / mi)
Dropped off minivan at Benny's to get brakes fixed. Wear strips have been dragging, but when checked they said the pads were okay. However, to and from Albany they started grinding, so I knew they were into metalsmithing. Probably need new rotors, now.
Ride back for the first outing this year.
Ride back for the first outing this year.
Saturday May 16, 2009 #
Event: Mogollon Rim Rogaine
O - competition 23:57:00 70.0 km (20:32 / km)
NA rogaine champs with Greg. No sleep Sat and only 3 hrs last night on the red-eye, so will have to enter more when I'm coherent.
Great race. Greg saved us a couple times with timely relocations when we were down in the semi-mapped canyon reentrants. Nice terrain. Fair amount of climb in and out of the canyons, 200-600' each time. Open vegetation; ran in shorts and still have skin left. Lots of rocky ground mixed with sandy areas. Made running difficult. Greg just power-walked and let me jog to keep up.
Ended up 6th in the open class with 2150 pts, pretty competitive except for the top couple teams, which got around 2700..
Great race. Greg saved us a couple times with timely relocations when we were down in the semi-mapped canyon reentrants. Nice terrain. Fair amount of climb in and out of the canyons, 200-600' each time. Open vegetation; ran in shorts and still have skin left. Lots of rocky ground mixed with sandy areas. Made running difficult. Greg just power-walked and let me jog to keep up.
Ended up 6th in the open class with 2150 pts, pretty competitive except for the top couple teams, which got around 2700..
Tuesday May 12, 2009 #
Road Running (Cummings Rd +) 26:10 [3] 2.6 mi (10:04 / mi)
Cool evening run with Casey. Easy, but felt good.
Monday May 11, 2009 #
Roller skiing (Rte 100 Weston) 44:00 [3] 6.0 mi (7:20 / mi)
Weston out to the Rte 100 split. Easy, just being smooth.
25.00/19.00
25.00/19.00
Sunday May 10, 2009 #
Event: Billygoat
O - competition race 3:07:45 [4] 15.4 km (12:11 / km)
Started off clean, skipped 7. Picked up the trail coming out of 8 and made good time to area of 9. Overshot control and did extensive search past it. Probably lost 15 min and dropped way back in the standings. By myself after this. Another loss of contact at 12 and had to relocate off the end of the stone wall. Not a good route choice to 13.
Took to the road to 15. Decided not to cut by the house and went up the road under the power line instead. Got deep into the floating marsh, punched thru several times. Really dicey across almost 200 m of swamp. Sucked up another 15 min on this choice.
So what else? oh, sloppy on the short leg to 17 and relocated back off 16.
Not a satisfactory excursion. Not the least of which, got whomped by ski-o.
Took to the road to 15. Decided not to cut by the house and went up the road under the power line instead. Got deep into the floating marsh, punched thru several times. Really dicey across almost 200 m of swamp. Sucked up another 15 min on this choice.
So what else? oh, sloppy on the short leg to 17 and relocated back off 16.
Not a satisfactory excursion. Not the least of which, got whomped by ski-o.
Friday May 8, 2009 #
Road Running (Cummings Rd +) 1:00:00 [3] 6.0 mi (10:00 / mi)
Finally broke down and went for a run this week. Have really had a full schedule, and felt the need for recovery time. Free by mid afternoon, so decided to run. Temp hot, however, so took it easy as it was pushing 75F.
Wednesday May 6, 2009 #
Hiking (Timber cruise) 2:00:00 [1] 2.0 mi (1:00:00 / mi)
All day timber survey with forester to evaluate property for current use plan. Long term plan (40 yrs) for regeneration and harvest. In exchange for agreeing to developing a productive (read occasionally logged) forest, you get a tax break on the land. Part of plan is to develop additional access roads across upper elevations, which just might end up covered with snow in the winter.
Monday May 4, 2009 #
Road Running (Cummings Rd +) 38:00 [2] 2.6 mi (14:37 / mi)
Morning with Casey.
Sunday May 3, 2009 #
Road Running warm up/down 35:00 [2] 2.9 mi (12:04 / mi)
Road Race race (Springfield Road Race) 29:06 [5] 4.0 mi (7:17 / mi)
Cool, cloudy, nice running weather. Good warm up with a bunch of 50m surges. Dose of caffeine and hammer gel before the start.
Finished 9th last year, so started right on the line and took off fast. Held in pretty well, but the hot young guys drifted away over the first long, straight mile. Then up a quarter mile hill, pushing as much as I could, and across the top of the dam. At that point, it's the high point of the course and I just opened it up and tried to maintain the pace as we descended and hit the final flat back to the start.
Happy with the results. It was a minute off my goal, but still faster than last year. Won the old guys class.
Splits: 7.04, 7.55, 6.58, 7.08
Finished 9th last year, so started right on the line and took off fast. Held in pretty well, but the hot young guys drifted away over the first long, straight mile. Then up a quarter mile hill, pushing as much as I could, and across the top of the dam. At that point, it's the high point of the course and I just opened it up and tried to maintain the pace as we descended and hit the final flat back to the start.
Happy with the results. It was a minute off my goal, but still faster than last year. Won the old guys class.
Splits: 7.04, 7.55, 6.58, 7.08
Saturday May 2, 2009 #
Hiking 2:00:00 [1] 5.0 mi (24:00 / mi)
Spent morning along Rte 11 and adjacent roads picking up litter for Green-Up Day. Found much less trash than last year. Maybe the recession is causing people to hang on to their trash instead of throwing it out the window.
Then got out the chain saw and cut down a couple small trees and flushed off 5 stumps.
Then got out the chain saw and cut down a couple small trees and flushed off 5 stumps.