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Training Log Archive: kensr

In the 31 days ending May 31, 2007:

	activity	#	time	miles		km		+m	load
	O - competition	3	18:12:40	48.72	(22:26)	78.4	(13:56)	500	4370.7
	O-course Training	5	11:11:00	28.46	(23:35)	45.8	(14:39)		1926.0
	Bicycling	10	7:54:00	73.7	(6:26)	118.61	(4:00)	500	1386.0
	Cross Training	5	7:00:00						1020.0
	Hiking	2	6:00:00	6.0	(1:00:00)	9.66	(37:17)		720.0
	Road Running	5	4:19:05	25.2	(10:17)	40.56	(6:23)	100	817.3
	Trail Running	5	1:58:58	7.8	(15:15)	12.55	(9:29)	700	356.9
	Track workout	2	53:15	5.3	(10:03)	8.53	(6:15)		143.8
	Weight Training	2	25:00						105.0
	Total	27	57:53:58	195.17		314.1		1800	10845.7
averages - weight:164lbs

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Thursday May 31, 2007 #

Cross Training (Cutting firewood) 1:00:00 [3]

Couple hours cutting the last of the sugar maple that blew down last year. Top of the tree got hung up in smaller saplings and had to cut them down to get everything on the ground.

Wednesday May 30, 2007 #

Track workout warm up/down 18:00 [3] 1.5 mi (12:00 / mi)

R knee is sore behind the joint -- soft tissue, not joint itself. Gets stiff whenever it's immobile for a while -- sitting, driving. We'll see how a bit faster pace works out.

C • Knee 2

Track workout (6 x 400 m) 10:00 [5] 1.5 mi (6:40 / mi)

Working on increasing tempo of runs. What better place than on the track -- the watch doesn't lie!
Target was 1:40. Actual:
1.43, 1.42, 1.39, 1.36, 1.38, 1.33

Tuesday May 29, 2007 #

Bicycling (Butternut Hill loop) 1:55:00 [3] 16.5 mi (6:58 / mi) +500m 6:22 / mi

Mtn bike CCW out Lovers Lane via Baileys Mill. Took the side road off the top of Butternut Hill and climbed another hundred meters elevation to the dead end on Ingraham Hill at 1800'. Checked out the snowmobile trails in the Town forest, but still too soft for riding.

Have lowered the bike seat 1" and it rides much better. Can drop my weight back on the steep downhills and not feel like I'm going to dive over the handlebars. Also running at lower tire pressure (40#); that seems to reduce bouncing off the rocky trails.

Monday May 28, 2007 #

Cross Training (Cutting firewood) 3:00:00 [2]

Clearing downed tree at end of logging road and cutting down all the saplings around the perimeter. Bucking to firewood length.
Then enlarged and graded the turnaround, but that involved mechanical equipment and was more a workout for the hydraulics.

Bicycling (Kingdom Valley trails) 35:00 [3] 2.6 mi (13:28 / mi)

Laps around the trails w/Casey on the bike. Actually, I was on the bike, she was running rampant.

Note

Pulled the black plastic off the graden to plant veggies and found 3 snakes coiled up and very snug under the warm blanket. One was a typical garden snake and not sure about the other two -- have to check the reptile book. Mottled two-tone tan like a copperhead. But didn't have the triangular head of a venom snake, so wasn't worried about them.

C • Milk snakes, perhaps. 2

Sunday May 27, 2007 #

Bicycling (Mt Snow Area, VT) 1:01:00 [3] 7.0 mi (8:43 / mi)

Checking venue for AR.

O-course Training (Mt Snow Area, VT) 3:35:00 [3] 15.0 km (14:20 / km)

Checking control locations. Couple neat spots, photos to follow in two weeks.

Saturday May 26, 2007 #

Hiking (GMUHS) 3:00:00 [2] 3.0 mi (1:00:00 / mi)

Initial field survey of local high school property. They have 160 acres going very deep, almost a mile, they want mapped. Some interesting terrain, but significant hillside included.
AOWN: at the very highest point, spotted a scarlet tanager in brilliant plumage sitting about 10' from where we paused for a rest.

C • mapped how? 2

Cross Training (Clearing brush) 1:00:00 [2]

Used my new brush hog to clear saplings along the driveway. Makes quick work of saplings up to 2", but still have to haul away the mess.

Thursday May 24, 2007 #

O-course Training (Burnt Mtn) 45:00 [2] 2.0 km (22:30 / km)

Hanging extra control flags while waiting for Erin and Kristoffer.

O-course Training (Burnt Mtn) 2:03:00 [3] 8.2 km (15:00 / km)

Nominal 5.7 km. Today was Erin's turn to set the course. Several butterfly loops. Just because we visited the same control more than once didn't make it any easier! The survey tape tends to disappear even when you're next to it. Several times found the feature and then had to search really hard before I saw the tape.

Fun course. Even tho Kristoffer got chased by a moose (I just saw the tracks in the mud)!

Wednesday May 23, 2007 #

Bicycling (Kingdom Valley trails) 33:00 [3] 2.5 mi (13:12 / mi)

Mtn biking the ski trails, with Casey in hot pursuit. Trails have dried out and grass not too long yet. Felt much more comfortable on climbs and rocky sections today; better balance. Good practice.

Tuesday May 22, 2007 #

O-course Training (Burnt Mtn) 1:50:00 [3] 7.2 km (15:17 / km)

Training with Kristoffer and Erin. Nominally 6 km. Lots of trouble focusing today. Failed to pace count and looked too early on a couple legs. Sloppy nav and had trouble finding several controls I had just flagged on Saturday! Fun training, but not my finest run.

Sunday May 20, 2007 #

O - competition race (Billygoat) 2:32:40 [4] 15.3 km (9:59 / km) +500m 8:35 / km

Thatcher SPk. Nominal distance 12.5 km.
Overall good nav. Lost maybe a minute at five controls due to imprecise attack point and a weak route choice. Otherwise, time lost was due to running speed.
Was expecting 2-1/2 hours, so came pretty close.

Billygoat XXIX - Splits

Saturday May 19, 2007 #

Event: Billygoat

Bicycling (Hanover NH) 50:00 [3] 11.0 mi (4:33 / mi)

Ride with Brad up west side of river from WRJct and across thru Hanover; then down to WLebanon and back to WRJct. Cold ran the whole way. Not great fun, but good AR training for positive thinking.

O-course Training (Burnt Mtn) 1:50:00 [2] *** 9.0 km (12:13 / km)

Over to Burnt Mtn and hung flagging on the SE section. Will setup some courses thru there for next week. Easy pace today.

C • nice! 1

Friday May 18, 2007 #

Cross Training (Ditch digging) 1:00:00 [3]

Water line to pond plugged up over the winter (one pond up in the woods feeds the other in the field). Tried boosting the pressure with a pump to no avail. Then ran fence wire down the line until I hit the obstruction. As expected, it was at a buried joint. Dug it up and cleared it, only to encounter more downstream. Moved along and dug some more. Ultimately dug about 50' of trenches to uncover at the probelm spots. This has been going on for a few days. Also gave up and started removing the dirt with the backhoe, which as expected gave me a few more spots to insert joints.

Finally have water flowing, but one really sore back from the trenching.

Thursday May 17, 2007 #

O-course Training (Burnt Mtn) 1:08:00 [4] **** 4.4 km (15:27 / km)

On the Burnt Mtn map at Dartmouth Hitchcock. Running a course set amoungst 65 control flags hung by Erin and Kristoffer. Fun run with them and Loki. Used the S end of the map; very complex rock faces and small swamps.

Wednesday May 16, 2007 #

Weight Training 5:00 [5]

10 pullups

Tuesday May 15, 2007 #

Bicycling warm up/down (To/from track) 36:00 [2] 8.0 mi (4:30 / mi)

Track workout warm up/down 18:00 [1] 1.3 mi (13:51 / mi)

Laps to warm up, mostly while talking on the cell phone.

Track workout intervals 7:15 [3] 1.0 mi (7:15 / mi)

4 x 400m, pace workout to get used to running a bit quicker. Aiming for 7 min/mi today = 1:45 lap.
Actual: 2.04, 1.48, 1.45, 1.39
Not particularly ambitious, but R knee was sore from the weekend and wasn't looking to stress it.

Sunday May 13, 2007 #

O - competition (3rd segment) 2:57:00 [4] 10.0 km (17:42 / km)

This followed two back-to-back rest periods, arranged so I could get almost 4 hrs sleep.
More in the SE, closer in, almost all at night.

O - competition (4th segment) 3:55:00 [4] 14.4 km (16:19 / km)

To the SW.
Nav throughout was good, with just a couple misses. Running not too fast, but kept loping along at a steady pace and never got tired.
Ended up 2nd masters behind Charlie Leonard, who had a fine run.

Saturday May 12, 2007 #

O - competition race (CNYO Regaine) 4:50:00 [4] 19.2 km (15:06 / km)

Solo rogaine at Hammond Hill. 24 hour race divided into 4 chunks, with required rest periods of various lengths. Odd, but successful format. Have never been so well fed nor rested during a rogaine. Even clean sox at every stop!
1st segment covered the NW section of the map.

O - competition race (2nd segment) 3:58:00 [4] 19.5 km (12:12 / km)

This segment started at 6 pm and went 4 hours, with the last half in darkness. Used that for a long road run, up Hammond Hill Rd.
Went SE this time.

Thursday May 10, 2007 #

Bicycling (Gassets CW) 1:14:00 [3] 19.5 mi (3:48 / mi)

Easy ride down to Chester and then started heading towards Ludlow. Expected rain as I heard thunder in the distance. Never started raining, so kept on going around the Gassets loop. Good time until I hit the Springfield Rd hill on the way back.

Wednesday May 9, 2007 #

Road Running (Chester via PO) 54:00 [3] 5.0 mi (10:48 / mi)

Morning run. Great crisp day.

Trail Running (Daily hill run) 12:17 [3] 1.0 mi (12:17 / mi)

W/Casey.

Bicycling (Kingdom Valley) 20:00 [3] 2.0 mi (10:00 / mi)

Mtn biking the ski trails.

Tuesday May 8, 2007 #

Road Running (Cummings Rd) 37:00 [3] 2.8 mi (13:13 / mi)

Morning jog with Casey.

Monday May 7, 2007 #

Bicycling (Kingdom Valley) 30:00 [3] 3.0 mi (10:00 / mi)

Mtn biking around the ski trails. Surface is drying out, so traction on the hills is getting better. Legs were fresh and felt more solid than last ride.

Pullups 10

Sunday May 6, 2007 #

Road Running race (Springfield Rd Race) 31:03 [5] 4.0 mi (7:46 / mi)

Beautiful sunny morning. Nice course with a hill at 1 mile, then down after 2 miles. Measured length accurate. Was aiming to get under 30 min, but not today.
7.51 / 8.28 / 7.21 / 7.22

Road Running warm up/down 22:00 [2] 2.0 mi (11:00 / mi)

Back to get my turtleneck shirt.

Road Running (Daily hill run) 14:00 [3] 1.0 mi (14:00 / mi) +100m 10:41 / mi

Run with Casey; spotted a turkey hen. No sign of neighbor's bear.

Saturday May 5, 2007 #

Hiking (Chester Town Forest) 3:00:00 [2] 3.0 mi (1:00:00 / mi)

Flagging a hiking trail thru the town forest. Just counted half the time as we were wandering around a lot. Will be a good running trail, but not good for mtn biking nor xc skiing as the grade is steep and rocky in places.

Cross Training (Chain Saw) 1:00:00 [3]

Couple hours cutting down and bucking a small tree by the driveway. Good back workout swinging the chainsaw around.

Road Running (To/from GrnMtnTpke) 37:00 [3] 3.4 mi (10:53 / mi)

Road Running (Green Mtn Tpke) 27:12 [3] 3.0 mi (9:04 / mi)

Felt sluggish after wgts this morning.
8:31/9:18/9:24

Trail Running (Daily hill run) 14:00 [3] 1.0 mi (14:00 / mi) +100m 10:41 / mi

Tuesday May 1, 2007 #

Road Running (Springfield Dam) 36:50 [3] 4.0 mi (9:13 / mi)
weight:164lbs

Felt quite a bit better today. Wind not as strong.

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

Bicycling (Kingdom Valley trails) 20:00 [3] 1.6 mi (12:30 / mi)

Mtn bike around lower trails. Still soft and muddy in places, but good ride.