Training Log Archive: kensrIn the 30 days ending Sep 30, 2008:
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Tuesday Sep 30, 2008 #
Weight Training 45:00 [3]
AM strength workout. Ten minute warmup jog in the Pines with Casey. Then 35 sec planks all around. 1 set 30 situps, 20 back extensions, 15 squats, 15 Russian hamstrings; 15 pushups, 6 pullup, 20 bench dips, 15 curls, 12 bent over flys. 5 min cool off jog.
Roller skiing (Speed) 38:00 5.0 mi (7:36 / mi)
10 min warmup; then 15 sec pickups with 90 sec recovery. Had trouble with this. Pickups were to be Level 5, but couldn't get my HR much past Level 3 threshhold. Ended up with 30 sec pickups and 1 min recoveries x 14 on road below house. Last half were double poling; started getting HR higher as I got up on better grade. So more of an aerobic threshhold workout.Next time will go up hill from us; extended climb (1 km).
Sunday Sep 28, 2008 #
Road Running warm up/down (/recoveries) 23:44 [1] 2.5 mi (9:30 / mi)
Road Running intervals 27:13 [4] 3.5 mi (7:47 / mi)
Training has been sluggish lately, so decided to try some planning. Got a free trial to the Central XC Academy program, plus researched a little in Sleamaker's Serious Training for Endurance Athletes. Both confirmed most of my training has been at junk intensity level 2, 75% max HR. This is too hard for a recovery day, and not hard enough to do much good.
So broke my 6 mile run into four intervals of about 6 minutes at level 4, 90% max HR, separated by recovery running at level 1. Level 4 seems to be 144 for me (max 160), but will do a specific hill test later, since that seems low. Intervals were:
Warmup - 5.00
Interval 1 - 5.36 easy downhill, ending HR 125, not working very hard even at 6:44 pace
Recovery - 4.44
Interval 2 - 6.45 uphill at end, HR 144
Recovery - 4.55
Interval 3 - 7.23 uphill at end, HR 144
Recovery - 3.28
Interval 4 - 7.29 easy uphill, HR 148
Cooldown - 5.40
Felt good, hit the hot tub for the first time this season.
So broke my 6 mile run into four intervals of about 6 minutes at level 4, 90% max HR, separated by recovery running at level 1. Level 4 seems to be 144 for me (max 160), but will do a specific hill test later, since that seems low. Intervals were:
Warmup - 5.00
Interval 1 - 5.36 easy downhill, ending HR 125, not working very hard even at 6:44 pace
Recovery - 4.44
Interval 2 - 6.45 uphill at end, HR 144
Recovery - 4.55
Interval 3 - 7.23 uphill at end, HR 144
Recovery - 3.28
Interval 4 - 7.29 easy uphill, HR 148
Cooldown - 5.40
Felt good, hit the hot tub for the first time this season.
Saturday Sep 27, 2008 #
Weight Training 30:00 [4]
3 sets x 20 reps; 6 sets wall wgts
Friday Sep 26, 2008 #
Event: North American Championships
Road Running (Chester via PO) 58:40 [3] 6.0 mi (9:47 / mi)
Rainy day, easy run. Not bad once you got over the being wet part.
Thursday Sep 25, 2008 #
Trail Running (GMtn High School) 20:00 [3] 1.5 mi (13:20 / mi)
Around the hiking trail, using the cutoff.
Track workout intervals 31:00 [3] 3.8 mi (8:09 / mi)
Recovery lap between each interval. Wanted to do a mile at a decent pace, but couldn't get the legs moving. May be still suffering from effects of head /chest cold.
400 - 1.50
400 - 1.45
mile - 7.30
400 - 1.34
1/2 mile - 3.24
400 - 1.50
400 - 1.45
mile - 7.30
400 - 1.34
1/2 mile - 3.24
Tuesday Sep 23, 2008 #
Trail Running (Daily hill run x 2) 23:00 [3] 1.5 mi (15:20 / mi)
Run up with Casey. Then over and trimmed branches off a couple new connecting trails in the Pines.
Monday Sep 22, 2008 #
Road Running (Chester via PO) 47:30 [4] 6.0 mi (7:55 / mi)
Hard run at sunset. Good pace down thru town, and as usual had to force the tempo coming back up. Best time on this circuit.
Sunday Sep 21, 2008 #
Road Running (Chester via Church Ln) 1:05:00 [2] 6.9 mi (9:25 / mi)
Sunrise run around town. Cool, comfortable; another perfect early fall day. Ran across several others out early, including one guy roller blading right down the middle of VT 103 (not too much car traffic yet).
Had a local stop by yesterday and ask if he could trap the beaver. Nice to ask. Since it's not posted, he really could just go ahead on his own. I'm happy to have my personal dam-builder; it's fun to watch the construction and see the water level gradually rising. Now the beaver is beginning to clear out the brush and small saplings around the ponds. This morning, saw a 5" tree freshly severed and floating in the pond. Will post "no trapping" around the area and let him continue for a while. Once he starts in on the sugar maples up the hillside, might be a different story.
Had a local stop by yesterday and ask if he could trap the beaver. Nice to ask. Since it's not posted, he really could just go ahead on his own. I'm happy to have my personal dam-builder; it's fun to watch the construction and see the water level gradually rising. Now the beaver is beginning to clear out the brush and small saplings around the ponds. This morning, saw a 5" tree freshly severed and floating in the pond. Will post "no trapping" around the area and let him continue for a while. Once he starts in on the sugar maples up the hillside, might be a different story.
Hiking (GMtn High School) 45:00 [3] 2.0 mi (22:30 / mi)
Hike around with Ruthie and Casey to check out the finished trail. Groomed this week with a section of chain link fence towed behind an atv, really smoothed out the surface. Will try that on my trails -- and the driveway, too. Trail is in great shape: 6' wide all around, well drained and a solid top. Nice job by the Chester Conservation Committee. Townspeople say they want more hiking and walking trails, so this is a good model to work from.
Saturday Sep 20, 2008 #
Roller skiing (Rte 11 hills) 57:00 [3] 7.0 mi (8:09 / mi)
weight:157lbs
Dawn trip up the hill and then back towards Chester. Temp a chilly 35F. Was going to do a loop around Chester, but legs felt really sluggish. Figured I just hadn't recovered from yesterday evening.
Then did a weigh-in and found I'm down a couple quarts of fluid. So dehydration is the likely culprit. Drink up!
Then did a weigh-in and found I'm down a couple quarts of fluid. So dehydration is the likely culprit. Drink up!
Friday Sep 19, 2008 #
Road Running (Chester via PO) 49:36 [4] 6.0 mi (8:16 / mi)
Hard frost last night, cool all day. Great late afternoon run. Felt lots of energy (or maybe caffeine?). Held a good pace, even coming back up from towm.
Thursday Sep 18, 2008 #
Roller skiing (Rte 11 hills) 47:00 [3] 7.0 mi (6:43 / mi)
On the new stretch of pavement towards Springfield. Caught up with the asphalt trucks and rollers over the top of the hill. Return side has not yet been repaved. Did lower section and an extra lap on the straight V2.
Wednesday Sep 17, 2008 #
Road Running (Chester via PO) 55:00 [3] 5.65 mi (9:44 / mi)
Dawn cleansing run. Sinuses mostly cleared after run.
Paving on Rte 11 continues. Have covered and even extended the shoulders in places. Nice for running, great for roller skiing!
Paving on Rte 11 continues. Have covered and even extended the shoulders in places. Nice for running, great for roller skiing!
Weight Training (Wall weights) 15:00 [3]
weight:159lbs
3 sets x 20 rep
Monday Sep 15, 2008 #
Note
(sick)
Sniffed my way across the Atlantic with a major head cold. Ears didn't clear on the last drop into Boston, so loading up on Airborne.
Might be the result of a chest deep crossing early yesterday morning. Temps in the high 30's. Took about 3 hours of jogging to dry off most of the water and start getting warm. And of course, not much sleep recently.
No problems with any blisters.
***
Covered about 90 km actual distance, ran half at an easy jog:
Sat day 8 hrs 34 km
Night 10 hrs 32 km
Sun morn 5.5 hrs 23 km
Legs felt fresh for the first 2/3's. Then stiffened up after the swim.
Might be the result of a chest deep crossing early yesterday morning. Temps in the high 30's. Took about 3 hours of jogging to dry off most of the water and start getting warm. And of course, not much sleep recently.
No problems with any blisters.
***
Covered about 90 km actual distance, ran half at an easy jog:
Sat day 8 hrs 34 km
Night 10 hrs 32 km
Sun morn 5.5 hrs 23 km
Legs felt fresh for the first 2/3's. Then stiffened up after the swim.
Sunday Sep 14, 2008 #
O - competition (WRC 2) 11:40:00 [3] 39.0 km (17:57 / km)
All night in the SW segment. Halfway thru disaster struck -- each of us had an SI chip strapped to our wrist, and had to punch within a minute to prove we both went to the control. The chips were secured with hospital-type bands, and had to stay on the whole time upon penalty of DQ -- you couldn`t cut one off and let your partner take it to the punch.
After one of the few nasty bushwacks, we punched the control only to discover Glen`s was gone. So DQ? We pondered whether to quit right there, or continue on to see what might have been. That we did, but it kind of sapped our aggressiveness. You really have to be in a whacko mood to push hard in these for 24 hours.
So on we went, planning our protest, but figuring we had no chance. Ultimately, it turned out a number of punches were lost because the bands broke -- just not suited for the rigors of rogaining. So our results counted after all.
Not a great point count, but an interesting competition. Will have to figure how far we went and how much was running -- quite a bit, I think.
After one of the few nasty bushwacks, we punched the control only to discover Glen`s was gone. So DQ? We pondered whether to quit right there, or continue on to see what might have been. That we did, but it kind of sapped our aggressiveness. You really have to be in a whacko mood to push hard in these for 24 hours.
So on we went, planning our protest, but figuring we had no chance. Ultimately, it turned out a number of punches were lost because the bands broke -- just not suited for the rigors of rogaining. So our results counted after all.
Not a great point count, but an interesting competition. Will have to figure how far we went and how much was running -- quite a bit, I think.
Saturday Sep 13, 2008 #
O - competition race (World Rogaine Champs) 12:00:00 [4] 50.0 km (14:24 / km)
Day 1. Started in woods to NW, making good time. Dropped down to pick up 73 from the N, taking a short cut along a chain of islands in the marsh. Big mistake. Discovered the difference between marsh and flooded marsh, and also that not all the detail quite matched. Lost maybe 45 min and never did locate the control. Spent considerable time extracting ourselves from the island complex.
Fairly chilly, about 40 with a brisk wind in the open. Very pretty forest and meadows, all part of Karula Nat Park. Many abandoned farmsteads.
Glen had a scary moment when his heart started to palpitate at maybe >200 bpm cresting a hill. Laid low for a bit, took some electrolyte tablets, and things settled down. (!)
Fairly chilly, about 40 with a brisk wind in the open. Very pretty forest and meadows, all part of Karula Nat Park. Many abandoned farmsteads.
Glen had a scary moment when his heart started to palpitate at maybe >200 bpm cresting a hill. Laid low for a bit, took some electrolyte tablets, and things settled down. (!)
Tuesday Sep 9, 2008 #
Off Trail Running 25:00 [2] 1.0 mi (25:00 / mi)
Easy run on the hill out back; checking out a route down from the top for Gerg on his new short skis.
Sunday Sep 7, 2008 #
Weight Training 20:00 [4]
Wall wgts 5 sets 20 reps
Saturday Sep 6, 2008 #
Road Running warm up/down 30:30 [3] 3.2 mi (9:32 / mi)
Road Running tempo (Green Mtn Tpk) 22:52 [4] 3.0 mi (7:37 / mi)
Warm and very humid -- waiting for Hanna to come thru. Good run even though I was dripping sweat from the start. A little bit longer than in the past to get exactly three miles (stop sign to yellow posted sign after big tree). Slowd some on the last mile; slightly uphill.
7.14/ 7.44/ 7.53
7.14/ 7.44/ 7.53
Thursday Sep 4, 2008 #
Bicycling (Horshoe Acres) 1:09:00 [3] 20.0 mi (3:27 / mi)
Let air out of the tires -- down to 100 lbs. Also adjusted the seat slightly. Ride went well; no shimmy, but also kept the speed under 30 mph.
Wednesday Sep 3, 2008 #
Road Running (Chester via PO) 50:48 [3] 6.0 mi (8:28 / mi)
Monday travel all day; yesterday long work day. Finally out today just before a thunderstorm rolled through. Ran pretty hard, but it was hot and humid, so I slowed down on the way back up from town.