Training Log Archive: kensrIn the 30 days ending Jun 30, 2009:
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Tuesday Jun 30, 2009 #
Road Running (Chester via PO) 55:00 [3] 5.7 mi (9:39 / mi)
weight:158lbs
Finally, a running day. Cut short due to rain that grew into a full thunderstorm and downpour.
Monday Jun 29, 2009 #
Cross Training 1:00:00 [3]
Yes, more trail work. Serious work around N approach to porcupine caves. Trail drops across steep slope. Sections with slanted ledge just under surface. Had to drop in boulders to build base and haul in fill from up the trail. Irwin on the excavator and me on his dozer. Great toy -- joystick control on the blade and many levers for machine control. Intuitive and lots of fun; kind of tough on the kidneys -- rough ride.
Action shots:
first cut
excavator work
more
dozer
more
grooming surface with my dozer
Action shots:
first cut
excavator work
more
dozer
more
grooming surface with my dozer
Sunday Jun 28, 2009 #
Cross Training 1:00:00 [3]
Cleaned up slash.
Weed whacked around the Xmas trees. 80 of the 120 planted last year are doing well. Not bad for some very rough transplants -- oversized and no root balls.
Picked a dozen quarts of strawberries with Ruthie. Great eating!
Weed whacked around the Xmas trees. 80 of the 120 planted last year are doing well. Not bad for some very rough transplants -- oversized and no root balls.
Picked a dozen quarts of strawberries with Ruthie. Great eating!
Saturday Jun 27, 2009 #
Cross Training (Trail work) 1:00:00 [3]
Clearing trees ahead of excavator doing rough trail grading. Getting better at precision felling with shallow notch and wedges.
Then Dan showed up and we dragged a log and some old dozer treads to smooth out the earth work.
Then Dan showed up and we dragged a log and some old dozer treads to smooth out the earth work.
Friday Jun 26, 2009 #
Cross Training (Timber work) 1:00:00 [3]
Had to work through mid-day, so only got the afternoon on the trail, clearing trees. Irwin brought over his big dozer to extract a huge boulder from the middle of the landing. That will also make faster work of shoving dirt around. Getting close to the porcupine caves from the far side.
Thursday Jun 25, 2009 #
Cross Training (Timber work) 1:00:00 [3]
Another long day clearing and hauling. Hot and humid -- summer at last. Broke it up with some trail grooming on the bulldozer. Excavator got to the porcupine caves and had to stop -- no enough fill to make a stable slope. Started coming in from Dan's Dive on the other end. Will be able to bring in more boulders from that side.
Wednesday Jun 24, 2009 #
Cross Training (Trail work) 1:00:00 [3]
Construction all day. Irwin was in with the excavator, and I continued to clear trees. Widened the R logging road and built some switchback junctions for secondary trails. Started back across top trail and got halfway to porcupine cave. Spent some time following up with the dozer smoothing out the trail.
Tuesday Jun 23, 2009 #
Roller skiing (Rte 103) 1:20:00 [3] 12.0 mi (6:40 / mi)
weight:159lbs
Flatted heading out from the car. Fortunately had a spare rim and mounted tire, so just had to do a quick switchout. Worked okay, but alignment was a little off and it didn't run true on the downhills. Will adjust before next time.
Monday Jun 22, 2009 #
Bicycling (BF/Saxtons River) 1:10:00 [3] 17.0 mi (4:07 / mi)
With Steve and a couple friends in a Y group. He races and they're hard core, so luckily this was an easy recovery day for them. Just right for me on the first bike day out.
Sunday Jun 21, 2009 #
Cross Training 1:00:00 [2]
Another day cutting trees and hauling slash. Got a 20' swath opened up to and thru the boulder section. Need plenty of clearance to get heavy equipment across the pitch and side cut the slope.
Before that went to Quechee at sunrise to watch the hot air balloons take off. About 15 got airborne and then lingered in the quiet air. Some were drifting in circles and dipping into the river.
Before that went to Quechee at sunrise to watch the hot air balloons take off. About 15 got airborne and then lingered in the quiet air. Some were drifting in circles and dipping into the river.
Friday Jun 19, 2009 #
Road Running (Chester via PO) 47:43 [4] 6.0 mi (7:57 / mi)
Warm, humid, drizzle. Felt good again, so tried pushing on the downhill leg. First mile around 7 min, then flattens. Held it thru mile four and then struggled on the run back up. Still, best time on this.
22.53 / 24.49
22.53 / 24.49
Note
Went to Lempster, NH today for the dedication of their wind farm. Twelve 2 megW turbines. Mostly in the clouds, but broke in the open a few times for nice up close viewing. And speeches by the politicians and bbq, too.
Wednesday Jun 17, 2009 #
Roller skiing (Rte 100 Weston) 36:30 [3] 6.0 mi (6:05 / mi)
Afternoon spent tree cutting. Then heard from Tom D and headed to Weston for some early evening rollerskiing. Felt relaxed and smooth.
19.50/16.40
19.50/16.40
Tuesday Jun 16, 2009 #
Road Running (Chester via PO) 49:30 [3] 6.0 mi (8:15 / mi)
weight:160lbs
Felt good after off days and a relaxed work day with local consulting. Pushed parts to pretty hard pace, trying to figure out limiting factor -- why can't I just go faster? Still not sure. Not winded, not puking, not burning in the thighs. Hard to push really hard when you're running by yourself. But keep cranking the pace a bit harder. Interesting exercise. And gradually getting better times. Noticed I'm rolling up the hills without pooping out. Well, four out of five. The last is long and steady back to the house and pace is dropping more than I want -- about 1-1/2 min/mile.
Note
Ended up 5th of about 75 in Saturday's race. Also oldest in field, although they gave that prize to someone else -- no great loss!
Monday Jun 15, 2009 #
Note
Uh oh -- bought the bulldozer. Look out mountainside!
Wait 'til Ruthie comes back from visiting her mom ... no room in the garage for her car.
Wait 'til Ruthie comes back from visiting her mom ... no room in the garage for her car.
Off Trail Running (Kingdom Valley Trails) 1:05:00 [3] 4.0 mi (16:15 / mi)
Up around new trail route with Casey, then across street to Cummings loop. Rainy.
Sunday Jun 14, 2009 #
Cross Training (Timber work) 1:00:00 [2]
Felling trees and stacking slash. Almost up to porcupine cave.
Road Running (Chester via PO) 1:06:00 [2] 6.2 mi (10:39 / mi)
Grindingly slow run. Really slow because:
a) First easy workout in a week
b) Spent all day manhandling trees and slash
c) Had lunch at Curtis' and pigged out on the buffet
d) Got distracted by neighbor's bulldozer out front with a For Sale sign on it
Oh man, this is trouble!
a) First easy workout in a week
b) Spent all day manhandling trees and slash
c) Had lunch at Curtis' and pigged out on the buffet
d) Got distracted by neighbor's bulldozer out front with a For Sale sign on it
Oh man, this is trouble!
Saturday Jun 13, 2009 #
Road Running warm up/down 20:00 [2] 2.0 mi (10:00 / mi)
Road Race race (Chester 5K) 22:24 [5] 5.0 km (4:29 / km)
Was going to Northfield, but saw the local race in Chester this week and decided to avoid the drive.
Moderate hill at the end of mile 1 and steep hill on dirt road at 2-1/2. Just got the first split at 7.43. Fun race with maybe 50, including a bunch of elementary kids. Almost got beaten by one of them, but he had to stop twice to tie his shoe and then faded on the hills.
Moderate hill at the end of mile 1 and steep hill on dirt road at 2-1/2. Just got the first split at 7.43. Fun race with maybe 50, including a bunch of elementary kids. Almost got beaten by one of them, but he had to stop twice to tie his shoe and then faded on the hills.
Thursday Jun 11, 2009 #
Cross Training (Logging) 1:00:00 [1]
Clearing saplings and small trees from line of new ski trail.
Track workout warm up/down 30:00 [2] 3.0 mi (10:00 / mi)
Track workout intervals (4 x 400) 6:12 [5] 1.6 km (3:52 / km)
Target was a pacing 1:40 per 400. Legs tired from yesterday, so figured it would be tough. However, first came in well under, so I guess body was just playing mind games. So ran them a little bit harder and results were okay.
400's, with 3 min in between: 1.34, 1.33, 1.30, 1.34
400's, with 3 min in between: 1.34, 1.33, 1.30, 1.34
Wednesday Jun 10, 2009 #
Road Running warm up/down 34:00 [2] 3.2 mi (10:37 / mi)
Road Running tempo (Green Mtn Tpk) 23:29 [4] 3.0 mi (7:50 / mi)
Too close to Monday's hard workout, legs didn't feel dead, but weren't quick either. Should have cleaned and rewetted contacts; blowing wind and car dust shut them down. Maybe pollen, too.
Splits 7.41, 7.57, 7.50
Splits 7.41, 7.57, 7.50
Monday Jun 8, 2009 #
Road Running (Chester via PO) 48:40 [4] 6.0 mi (8:07 / mi)
Warm, but still a great day for running. Off for a couple days, so felt fresh. Decided to push right from the start. Couldn't go fast enough to hurt, but seemed to hit a max speed and that was it.
Aiming to break 48 min, but pace drifted off on the return up the hill. Will need to do sub-7's on the way down to average out in the target range. Big improvement over the last 2 months. Near PR, which was run on a route short by maybe 1/4 mile.
Aiming to break 48 min, but pace drifted off on the return up the hill. Will need to do sub-7's on the way down to average out in the target range. Big improvement over the last 2 months. Near PR, which was run on a route short by maybe 1/4 mile.
Sunday Jun 7, 2009 #
Hiking 1:00:00 [1]
Morning today and yesterday flagging new ski trails. May have figured a way down the hillside without breaking my neck in slick conditions. Trail cutting starts in a couple weeks.
Weight Training 1:00:00 [3]
Hauling logs up from beaver pond. He cut down the trees last fall and let them sit. I think he's moved on or been slammed by a car, as the pond has drained out. So the logs are mine. Cut them to moveable length and carried them up the hill to the loader. Got the tradeoff between too few pieces = too heavy to carry, and too many = too many trips. Ended up at what I could pick up I moved.
Friday Jun 5, 2009 #
Roller skiing (Rte 103) 1:26:00 [3] 13.0 mi (6:37 / mi)
Down 103 past Vt Country Store. With Tom D, but he had crashed Wed and his wheels weren't tracking straight. So he bailed before we left the parking lot. Nice day, but a little humid.
Thursday Jun 4, 2009 #
Road Running (Chester via PO) 49:49 [4] 6.0 mi (8:18 / mi)
weight:160lbs
Nice run. Pushed pretty well the whole route. Starting to pick up the pace. Actually got into some hurting coming back up the hill from town. Still needs work.
Wednesday Jun 3, 2009 #
Trail Running (GMtn High School) 34:00 [3] 2.1 mi (16:11 / mi)
Ran the hiking trail with Casey.
Tuesday Jun 2, 2009 #
Road Running (Chester via PO) 51:38 [4] 6.0 mi (8:36 / mi)
Started a little slow, then since it was hot, decided to surge across the sunny spots and recover in the shade. Got all the way thru town, and the hill coming back was all shade. So I just pushed the whole way.
Working on technique: arm swing, leaning the waist forward, falling forward. Good experimenting.
Working on technique: arm swing, leaning the waist forward, falling forward. Good experimenting.