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Training Log Archive: kensr

In the 31 days ending Aug 31, 2006:

activity # timemileskm+mload
  Bicycling9 12:02:27 185.4(3:54) 298.37(2:25) 11001955.3
  Road Running11 8:49:01 51.2(10:20) 82.4(6:25) 6701466.6
  Trail Running10 4:35:13 16.6(16:35) 26.71(10:18) 950759.7
  Weight Training9 4:10:00750.0
  O-course Training2 2:40:00 0.93 1.5160.0
  Cross Training2 2:00:00240.0
  Hiking1 1:00:00 2.0(30:00) 3.22(18:38)60.0
  Off Trail Running3 57:04 3.2(17:50) 5.15(11:05) 330171.2
  Track workout1 46:30 5.0(9:18) 8.05(5:47)100.5
  Bike - trainer1 30:00150.0
  Total28 37:30:15 264.33 425.4 30505813.3
averages - weight:163lbs

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Thursday Aug 31, 2006 #

Trail Running (Daily hill run) 16:00 [3] 1.0 mi (16:00 / mi) +100m 12:13 / mi

Bicycling (Cavandish/Black River) 2:07:00 [3] 33.4 mi (3:48 / mi) +500m 3:38 / mi
shoes: Steel Torpedo

Nice weather, but felt a bit tired.
C • tired? 2

Wednesday Aug 30, 2006 #

Road Running long (Bartonsville) 2:11:00 [3] 12.0 mi (10:55 / mi) +270m 10:12 / mi

Across Missing Link to 103, down across Bartonsville Covered Br and back GMtn Tpke. Extended onto Upper Bartonsville Rd to get off crowned shoulder of 103 and into some shade.

Trail Running hills (Dailly hill run) 18:00 [2] 1.0 mi (18:00 / mi) +100m 13:44 / mi

Tuesday Aug 29, 2006 #

Trail Running (Dailly hill run) 14:00 [2] 1.0 mi (14:00 / mi)

Weight Training 30:00 [3]

Monday Aug 28, 2006 #

Bicycling (To/from track) 1:08:00 [2] 14.0 mi (4:51 / mi)

Mtn bike to track. Took long way back via the Bartonsville covered bridge. Discovered new short cut called, fittingly, Missing Link Rd.
Then lap around the Pines ski trail.

Track workout warm up/down (Recovery laps) 33:00 [1] 3.0 mi (11:00 / mi)

Track workout intervals (8 x 400's) 13:30 [5] 2.0 mi (6:45 / mi)

Ok, time for a speed workout. Target, under 1:40.
1.51, 1.46, 1.44, 1.42
1.39, 1.35, 1.38, 1.37
Took awhile, but fast twitch muscles started to come around.

Trail Running (Dailly hill run) 16:00 [2] 1.0 mi (16:00 / mi)

Man, were legs beat for this.

Sunday Aug 27, 2006 #

Trail Running (Windmill Ridge) 53:00 [3] 4.0 mi (13:15 / mi) +250m 11:06 / mi

Up onto Windmill Ridge from new N access parking. Steady climb to open ridgeline. Hit a posted sanctuary where dogs are prohibited, so turned back there.
C • Do you run with a dog? What ki... 6

Trail Running (Dailly hill run) 11:40 [3] 1.0 mi (11:40 / mi) +100m 8:54 / mi

More running after we got back to house. Trail slick from rain, but still a good run.

Saturday Aug 26, 2006 #

Bicycling (Brattleboro Hospital ride) 2:24:00 [2] 36.0 mi (4:00 / mi)

Fund raiser for the hospital supported by our local Y. First 8 miles at a leisurely pace with Ruthie, then cut off for an extra 25 km loop before the return ride. Legs tired from yesterday, but route wasn't that hilly.

Trail Running (Dailly hill run) 12:33 [3] 1.0 mi (12:33 / mi) +100m 9:35 / mi

Quick dash up with Casey after the bike ride.

Friday Aug 25, 2006 #

Trail Running (Dailly hill run) 16:00 [3] 1.0 mi (16:00 / mi) +100m 12:13 / mi

Bicycling (Horseshoe Acres) 1:07:30 [3] 20.0 mi (3:22 / mi) +300m 3:13 / mi

Legs felt good for ride. Still off 4 minutes from best time, but definite progress.

Thursday Aug 24, 2006 #

Road Running (Butternut Hill loop) 1:22:45 [3] 8.0 mi (10:21 / mi) +400m 8:57 / mi
weight:163lbs

Good hill run mostly on deserted back roads. But no sign of non-existent CML's hanging from trees.
9.56/13.37/11.37/12.59/8.44/8.54/8.48/8.08

Trail Running (Dailly hill run) 16:00 [3] 1.0 mi (16:00 / mi) +100m 12:13 / mi

Wednesday Aug 23, 2006 #

Trail Running (Daily hill run) 18:00 [2] 1.0 mi (18:00 / mi) +100m 13:44 / mi

Early morning run. In dark w/headlamp; walked the rough steep sections on Dan's Dive. Have a standard route now, so it's no longer really off-trail.

Weight Training 30:00 [3]

3 sets x 20

Tuesday Aug 22, 2006 #

Road Running (Cummings Rd +) 30:00 [3] 3.0 mi (10:00 / mi)

Who says it doesn't pay to exercise? Found $10 lying in the middle of the new road running up into nowhere.
C • I'm pretty sure thats my $10. ... 4

Off Trail Running (Dailly hill run) 14:04 [3] 1.0 mi (14:04 / mi) +100m 10:44 / mi

Bicycling (Gassets CW) 1:12:00 [3] 19.4 mi (3:43 / mi)
shoes: Steel Torpedo

Mean headwind on final leg up over hill from Springfield.

Monday Aug 21, 2006 #

Road Running (Chester via PO+) 1:03:00 [3] 6.0 mi (10:30 / mi)

Loop thru town with added leg off Cummings.

Off Trail Running (Dailly hill run) 17:00 [3] 1.0 mi (17:00 / mi) +100m 12:58 / mi

Picked up Casey and ran to the crest via Dan's Dive.
C • Are you ready to ride? 6

Bicycling (Horseshoe Acres) 1:11:57 [3] 20.0 mi (3:36 / mi) +300m 3:26 / mi

Nice cool afternoon ride. Fresh pavement on Andover Rd eliminated a section of cracks and potholes. Legs felt good.

Sunday Aug 20, 2006 #

Off Trail Running (Dailly hill run) 26:00 [3] 1.2 mi (21:40 / mi) +130m 16:13 / mi

To ridge crest up Dan's Dive and along almost to Boulder summit; stopped before we got near new house. May stop at crest on future jaunts.

Weight Training 30:00 [3]

Can start strength exercise on shoulder this week, so adjusted wgts: took 25# off wall wgt, now have about 65#; added 10# to leg extension and curls.
3 sets x 20 reps

Saturday Aug 19, 2006 #

Road Running warm up/down (To/from GrnMtnTpke) 36:00 [2] 3.5 mi (10:17 / mi)

Really sluggish; humid + big breakfast.
C • 3.5 miles of weight training? ... 2

Road Running tempo (Green Mtn Tpke) 27:16 [3] 3.0 mi (9:05 / mi)

Post crash benchmark. Five+ minutes off from last year -- have some work ahead of me.
9.13/9.31/8.32

Friday Aug 18, 2006 #

Weight Training 20:00 [3]

Dinner got ready, so only 2 sets x 20.

Thursday Aug 17, 2006 #

Bicycling (Vt 103 to 91) 1:17:00 [3] 22.0 mi (3:30 / mi)

Use this as my tempo ride, but today was to just check out a bit longer distance on the steel torpedo. Planned on going out this morning, but it was too chilly! So waited until lunch, and then of course I could stop by the Vt Country Store. Had a sampling of a dozen cheeses and a few relish/cracker combos before shoving on.

Felt ok during ride, but shoulder is stiffening up a bit now.

Wednesday Aug 16, 2006 #

Road Running (Cummings Rd +) 28:30 [2] 3.0 mi (9:30 / mi)

Afternoon run with Casey. Warm, so run was slow until mud puppy dove into the swamp on the new extension and cooled off.

Weight Training 30:00 [3]

Usual set 3 x 20 reps. Single knee squats ok today.

Monday Aug 14, 2006 #

Road Running (Cummings Rd +) 31:00 [3] 3.0 mi (10:20 / mi)

Morning run with the girls.

Bicycling (Pleasant Valley cw) 44:00 [3] 10.0 mi (4:24 / mi)

A little looser today.

Sunday Aug 13, 2006 #

Hiking (Flume Trail) 1:00:00 [1] 2.0 mi (30:00 / mi)

Can't believe I paid $10 to go for a hike. On the whole, however, nice trail up the creek.

Saturday Aug 12, 2006 #

O-course Training 40:00 [1] 1.5 km (26:40 / km)

Hanging controls for Erin's o-courses, novice and advanced.

Friday Aug 11, 2006 #

Road Running (Cummings Rd +) 33:00 [2] 3.0 mi (11:00 / mi)

Easy run with Casey, nursing knee. Took side road into new development area. No houses yet; adds a km to the run.

Weight Training 20:00 [3]

3 x 20 reps legs, arms, torso. Skipped the squats as my L knee popped when I jumped from the counter last night while hanging crown molding in the kitchen.

Thursday Aug 10, 2006 #

Road Running (Cummings Rd) 20:30 [3] 2.3 mi (8:55 / mi)

Pushed a bit harder on the hills today, trying to recover some speed. Still not sure of the new distance.

Wednesday Aug 9, 2006 #

Road Running (Cummings Rd) 23:00 [3] 2.4 mi (9:35 / mi)

Morning run w/Ruthie and Casey. Nice cool dry day; great summer weather!

Bicycling (Pleasant Valley cw) 46:00 [3] 10.0 mi (4:36 / mi)

Easy road ride on the mtn bike. Felt okay, but avoided getting knocked around on the dirt road section.

Bicycling (Ski trails) 5:00 [3] 0.6 mi (8:20 / mi)

Loop around the ski trails to see how it felt off-road. Handled it kind of gingerly, as I really didn't want to dump the bike.

Tuesday Aug 8, 2006 #

Weight Training 30:00 [3]

3 sets x 20 reps, upped wgt on leg extensions and curls
Legs, arms, core

Note

Been also doing stretching exercises to regain range of motion of shoulder. Since I never fully stopped moving it, articulation is pretty good. Muscle tissue is tight around the cut, however, and needs to be broken loose. May be a while before I scratch my back.

Sunday Aug 6, 2006 #

Weight Training 30:00 [3]

3 x20 reps
Legs, arms, torso
Added wgt to the situp. Felt very good.

Trail Running (Windmill Ridge Reserve) 1:24:00 [3] 3.6 mi (23:20 / mi)

From cemetary trailhead, up Hemlock Tr to jct (19.38). Then N to current end on ridge (19.23). Detour up to glacial erratic. Back (18.39/14.14). N section is new and blazed fairly well, but has no tread path. Luckily had guide-puppy to sniff out the trail. Trail will eventually reach Cambridgeport for a continuous run from Putney Mtn.

Had to wait until after lunch for the run, as it was only 45F when I got up this morning. Nice to have cool weather!

Cross Training 1:00:00 [3]

Again, not normally qualifies as a workout, but haven't been doing any of this for a while. Just had to cut thru the two fallen trees that blocked the upper ski trails. No real problem there, soft pines. Had some gas left so started cutting the saplings from the new spur dropping off the middle of the logging road. Gave the upper body a fair exercise; shoulder feels okay.

Saturday Aug 5, 2006 #

O-course Training 2:00:00 [1] ***

Vetting control locations for Erin's wedding (got to make it to the go-control before you can be married)! Also tweaking map.

Cross Training 1:00:00 [1]

Hanging crown molding in living room. Normally not considered exercise, this managed to be a workout using (mostly) one arm and getting up a 28' prespliced section solo.
C • I'm impressed 2

Friday Aug 4, 2006 #

Note

Doc says it's ok to do range of motion exercise and light jogging. Hehehe; ready to start up again!
C • Good news. 4

Road Running (Cummings Rd) 23:00 [2] 2.0 mi (11:30 / mi)

Easy jog out to end of Cummings Road. Found it has been extended to a new house, so distance has increased by 60m. Will have to recalculate speeds; still safe to say it's slow today.

Thursday Aug 3, 2006 #

Weight Training 30:00 [3]

Usual 3 sets 20 reps
Arms, torso, legs.
Will ratchet up the load if the doc says it's ok tomorrow to be doing (any) exercise.

Wednesday Aug 2, 2006 #

Bike - trainer 30:00 [5]

10 min warmup @ 90
max hr test 5 min @ 100-105; max 176, avg 164
5min recovery
max test 2 @ 95; hr avg 164
5 min cool down

on porch in broiling heat just to make it interesting

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