Training Log Archive: kadleyIn the 30 days ending Nov 30, 2010:
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Tuesday Nov 30, 2010 #
Strength 1:00:00 [3]
Full set x 3 legs, core, arms (pullups 10/8/9)
Monday Nov 29, 2010 #
1 PM
Roller skiing (Rte 103) 1:37:24 [3] 12.02 mi (8:06 / mi) +194m 7:43 / mi
RT to VT Country Store. 10 min sets of no pole, double pole, V2, V1 each way.
Sunday Nov 28, 2010 #
11 AM
O - competition race (Mt Norwottuck) 2:00:37 [4] 10.0 km (12:04 / km) +360m 10:13 / km
Score -O, CCW. Overshot pacing to first couple controls, guess that happens if you come off a 1:40 map and go to 1:11.5 (?). No real problems until #92, then shot past the control area and almost off the map. Relocated off a nice stone wall, but it was one 200 m S and didn't do any help. Finally bailed after wasting 22 min.
Then swept across the bottom of the map, seeing Charlie and Ali at #52 and #63. Then we separated, I guess with me in the middle. Got the controls thru #71 and then had to head in, picking up #72, #34 and #31 on the way. Kind of disappointing to slide by all those controls I bypassed, as I felt good on the running.
Then swept across the bottom of the map, seeing Charlie and Ali at #52 and #63. Then we separated, I guess with me in the middle. Got the controls thru #71 and then had to head in, picking up #72, #34 and #31 on the way. Kind of disappointing to slide by all those controls I bypassed, as I felt good on the running.
2 PM
Hiking hills (Skinner St Park) 1:30:00 [3] 1.0 mi (1:30:01 / mi)
Helping JJ haul his hang glider up on top of Skinner peak. Neat assembly and launch. Good wind sent him straight up off the cliff. Back to the bottom in time to meet for the landing. Memories of Kill Devil Hill, only much more finesse demonstrated today.
Dean watching JJ prep:
In flight:
Dean watching JJ prep:
In flight:
Friday Nov 26, 2010 #
4 PM
Roller skiing (Rte 11) 40:11 [2] 4.81 mi (8:22 / mi) +75m 7:58 / mi
Late afternoon, cleared up after some freezing drizzle. No pole warm up; 4 x double pole, V1. Then dark again, still really early.
Stretching 10:00 [0]
Strength 55:00 [3]
Full core x 3 sets, added a few more reps.
Thursday Nov 25, 2010 #
9 AM
Road Running warm up/down 25:00 [0] 2.4 mi (10:25 / mi) +30m 10:02 / mi
Road Race race (Zacks 5K Woodstock) 22:19 [4] 3.0 mi (7:26 / mi) +30m 7:13 / mi vdot: 41.9
Nice course, maybe a little short, couple of dinky hills. Not sure how this would go, as I just ran for the rogaine. Haven't done any speed work or much running for several weeks, as knees were aching.
Went off pretty fast, luckily since there were tons of little kids right on the start line. Course necked down and snapped a quick turn and things probably backed up with the 800 or so runners. Got rid of the ankle biters and ran smooth, feeling good. Kept the pace around 7:30 miles and that was just right for today.
Happy with the run; got some goodies for 2nd old fart.
Went off pretty fast, luckily since there were tons of little kids right on the start line. Course necked down and snapped a quick turn and things probably backed up with the 800 or so runners. Got rid of the ankle biters and ran smooth, feeling good. Kept the pace around 7:30 miles and that was just right for today.
Happy with the run; got some goodies for 2nd old fart.
4 PM
Roller skiing 26:44 [3] 2.76 mi (9:41 / mi) +20m 9:28 / mi
A little roller skiing just before dark, since tomorrow's forecast isn't so great. Had time for a warm up and no pole and double pole hills and then it was dark. Forgot that's happening around 4:30 now; need a bit more sunshine! Felt relaxed and smooth.
Wednesday Nov 24, 2010 #
Road Running (Cummings Rd ) 20:00 [2] 2.0 mi (10:00 / mi)
Easy run with Casey.
Stretching 10:00 [0]
Tuesday Nov 23, 2010 #
Note
Long flight back from beautiful NZ. Did have a chance to finish Stieg Larsson's trilogy.
Knees and body seem to have done well running on grass. Better than my back vs airline seats.
Knees and body seem to have done well running on grass. Better than my back vs airline seats.
Strength 45:00 [3]
Full set x 3 strength exercises.
Monday Nov 22, 2010 #
Stretching 10:00 [0]
Plenty of time for this in LA airport waiting for the next leg home.
Sunday Nov 21, 2010 #
12 AM
O - competition race 11:56:00 [3] 30.0 km (23:52 / km) +1300m 19:37 / km
More rogaine. Lost considerable time with slow nav from 103 to 81 to 90 in the after midnight hours. Not lost, but hard travel with a couple hundred m climb on each leg winding along spurs and across drainages.
Then crapped up time down near the ocean looking along the creek for 84. Dropped down for the old road and bridge too soon.
Good run in last 4 hours.
Ended up 5th MSV and within reach of podium if had a few breaks had gone our way.
Nice terrain and organization, but could have had more detail than 20 m contours; also missing many many fences and a few secondary roads and water features. Enough sheep and their droppings to last quite a while.
Then crapped up time down near the ocean looking along the creek for 84. Dropped down for the old road and bridge too soon.
Good run in last 4 hours.
Ended up 5th MSV and within reach of podium if had a few breaks had gone our way.
Nice terrain and organization, but could have had more detail than 20 m contours; also missing many many fences and a few secondary roads and water features. Enough sheep and their droppings to last quite a while.
Saturday Nov 20, 2010 #
Event: World Rogaine Championships
12 PM
O - competition race (WRChamps Cheviot NZ) 12:00:00 [3] 39.0 km (18:28 / km) +1350m 15:44 / km
Started on open fields in the NW with fast running. Was raining almost immediately, but comfortable temp and ok running in shorts.
After dark it rained harder and we were up on bare hilltops in the SW with some wind. Complicated ridge and spur terrain. Lots of electric barbed wire fences to scale. All pasture with gazillions of sheep staring at us. Right out of Black Sheep.
After dark it rained harder and we were up on bare hilltops in the SW with some wind. Complicated ridge and spur terrain. Lots of electric barbed wire fences to scale. All pasture with gazillions of sheep staring at us. Right out of Black Sheep.
Thursday Nov 18, 2010 #
Stretching 2:00:00 [2] 5.0 km (24:00 / km)
Model event. Lots of climb and mystery landforms as the map is 1:40 with 20 m contours. Open high pasture overlooking the Pacific.
Wednesday Nov 17, 2010 #
Stretching 10:00 [3]
In NZ after perfect set of flights from Boston-SF-Auckland-Christchurch. Who ever said travel was tough? Hard to adjust it's spring here. Weather about the same, but much more daylight.
Was good and did some stretching. Would have done it yesterday, too, except Tuesday seems to have disappeared.
Off to check out model area.
Was good and did some stretching. Would have done it yesterday, too, except Tuesday seems to have disappeared.
Off to check out model area.
Monday Nov 15, 2010 #
Stretching 10:00 [0]
At Logan on way to NZ. Time to stretch before I start ripping apart like A&A.
Sunday Nov 14, 2010 #
11 AM
O - competition race (Beech Hill) 1:55:00 8.3 km (13:51 / km) +324m 11:36 / km
Red course at Beech Hill. Interesting approach through the prison. Gives meaning to "uncrossable fence".
To #1, ignored green on map and got stuck in blackberry thorns.
#4, found map to be slightly distorted, hit ridge S of control, but knew where I was and adjusted.
#5, didn't decipher the contours quite right and looked too soon; relocated off two shallow mounds to NE.
#11, got way off to W, on wrong side of dirt road (gee, guess they forgot to map this one). We're talking seriously off map. But ended up heading S parallel to road, and popped back across it (when I saw the prison guard towers up the hill), exactly even with the control. So lost time due to extra wandering, but not because I was searching at all.
Aside from being less than crisp on the navigation, felt good running. Can feel the extra strength on the hills and rough terrain from the recent core exercises, thanks coach.
Nice area, kind of remote due to odd access, map okay. Pretty close to home; less than 1-1/2 hrs. Worth coming back for some training runs.
To #1, ignored green on map and got stuck in blackberry thorns.
#4, found map to be slightly distorted, hit ridge S of control, but knew where I was and adjusted.
#5, didn't decipher the contours quite right and looked too soon; relocated off two shallow mounds to NE.
#11, got way off to W, on wrong side of dirt road (gee, guess they forgot to map this one). We're talking seriously off map. But ended up heading S parallel to road, and popped back across it (when I saw the prison guard towers up the hill), exactly even with the control. So lost time due to extra wandering, but not because I was searching at all.
Aside from being less than crisp on the navigation, felt good running. Can feel the extra strength on the hills and rough terrain from the recent core exercises, thanks coach.
Nice area, kind of remote due to odd access, map okay. Pretty close to home; less than 1-1/2 hrs. Worth coming back for some training runs.
Saturday Nov 13, 2010 #
Strength 45:00 [3]
Full workout, arms, legs, core x 3 sets.
Rebuilt causeway over creek using spare 50' telephone pole as a buttress for the downstream embankment. Edge had been sliding into the creek. Roadway was getting a little narrow with a good 10' drop to the water.
Rebuilt causeway over creek using spare 50' telephone pole as a buttress for the downstream embankment. Edge had been sliding into the creek. Roadway was getting a little narrow with a good 10' drop to the water.
Thursday Nov 11, 2010 #
5 AM
Trail Running warm up/down 20:00 [1] 1.02 mi (19:36 / mi) +82m 15:41 / mi
Run on trails to warm up on very chilly, dark morning (25F).
6 AM
Roller skiing 45:00 4.49 mi (10:01 / mi) +54m 9:40 / mi
Working with Alex on poling, V2 timing and position. Pole tips don't stick in asphalt when it's this cold! Good session. Hard arm work, but elbow feels okay; certainly better than when doing pushups, pullups and dips.
Wednesday Nov 10, 2010 #
Trail Running hills (Ski Walking) 1:04:00 [2] 2.4 mi (26:40 / mi)
Ski walking and bounding with ski poles. Up the ski trails a couple times.
Tuesday Nov 9, 2010 #
Off Trail Running (Kingdom Valley Trails) 30:00 [2] 1.5 mi (20:00 / mi)
Around the trails with Casey, mostly off trail; in the dark with crummy headlamp. Just rewired supermax, so it should be ready to go for NZ.
Stretching 15:00 [0]
Reminder to keep doing this.
Monday Nov 8, 2010 #
Trail Running (Kingdom Valley Trails) 30:00 [2] 1.5 mi (20:00 / mi)
Around the trails with Casey. Up to the hill top. Off trail for some as well.
Strength 40:00 [4]
Full arms, legs and core x 3 sets.
Sunday Nov 7, 2010 #
Trail Running warm up/down 12:00 [3] 0.8 mi (15:00 / mi)
Trying to stay warm.
10 AM
O - competition race (Hickory Run - Long) 1:26:27 [4] 7.93 km (10:54 / km) +177m 9:48 / km
Mostly nice run, but big blowup going thru heavy rhododendron to #12 cost the race. Actually had to seriously relocate midway (4 min lost) and then when I got to the control area (9 min). Guess I'm pleased I was able to accurately relocate, but shouldn't have lost position in the first place. Underestimated the density of the green coming out of #11; could have picked a longer faster route that avoided it. Up until then the running had been reasonable. I guess that's why this part was dark green.
Had a couple long legs and ran hard on these. Legs felt good and nothing hurt afterward; knee, achilles fine.
Oops -- later, knee starting to ache. We'll see.
Had a couple long legs and ran hard on these. Legs felt good and nothing hurt afterward; knee, achilles fine.
Oops -- later, knee starting to ache. We'll see.
Saturday Nov 6, 2010 #
Event: Hickory Run
O - competition warm up/down 12:00 [1] 1.0 mi (12:00 / mi)
Raw and chilly morning, had to get warm.
11 AM
O - competition race (Hickory Run) 45:56 [4] 2.63 mi (17:28 / mi) +107m 15:30 / mi
Green X. Middle distance with lots of 2-400 m legs. Ran pretty well thru #11; relaxed too much and looked for #12 part way up the slope rather than at the top. Mistook a form line for a full contour. Didn't see the little boulder under the tree and relocated back towards the field from #11. Then found it okay, but lost 5 min on the exercise. Overshot the crest of the hill on #13 and had to double back, 1 1/2 min there. Had a nice finish split, though.
Thursday Nov 4, 2010 #
Strength 40:00 [3]
weight:162lbs
Light workout on the arms, dips and pullups; standard for everything else x 3 sets.
Note
Planned roller skiing today, but weather was all-around rotten, so skipped it and did strength instead. Trace of snow, but mostly lots of rain.
Got some insulation and installed it on most of the N wall of the barn. Next I might have to do the house.
Got some insulation and installed it on most of the N wall of the barn. Next I might have to do the house.
Tuesday Nov 2, 2010 #
3 PM
Roller skiing long (Brattleboro rte 30) 1:15:00 [3] 10.72 mi (7:00 / mi) +62m 6:52 / mi
Up rte 30 from the Retreat Farm. Long and flat along West River. Cold wind coming down river made it chilly on the way out. Lots of V1, double pole, no pole.
6 PM
Strength 1:00:00 [3]
weight:162lbs
Full arm, leg and core workout; 3 sets of various knarly nasties.