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Training Log Archive: kensr

In the 31 days ending Jul 31, 2007:

activity # timemileskm+mload
  O - competition1 23:20:00 50.0(28:00) 80.47(17:24)4200.0
  Road Running7 7:04:16 42.05(10:05) 67.67(6:16) 4001336.9
  Trail Running7 5:04:10 16.8(18:06) 27.03(11:15) 1600969.4
  Cross Training4 4:00:00660.0
  Roller skiing3 3:32:00 24.13(8:47) 38.84(5:27) 200573.0
  Bicycling4 3:16:47 47.1(4:11) 75.8(2:36) 300722.1
  O-course Training2 3:08:00 8.08(23:16) 13.0(14:28)564.0
  Weight Training2 15:0045.0
  Total25 49:40:13 188.16 302.82 25009070.5
averages - weight:161.5lbs

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Tuesday Jul 31, 2007 #

Roller skiing (Andover Rd) 1:03:00 [2] 7.0 mi (9:00 / mi)

Got out to the start and realized I forgot my poles. So skied it anyway. Good leg workout. Relaxed pace.
12 pullups
C • uh oh. This looks like troubl... 2

Monday Jul 30, 2007 #

Road Running (Chester via PO+) 1:04:00 [3] 6.0 mi (10:40 / mi)

Hot and steamy. Slow today.

Sunday Jul 29, 2007 #

Cross Training 1:00:00 [3]

Morning spent on trail work at the Town forest trail. Afternoon a couple hours mowing the grass -- can't wait for Ruthie to come and get back on it!

Saturday Jul 28, 2007 #

Bicycling (Kingdom Valley trails) 30:00 [3] 2.5 mi (12:00 / mi)

Rest day. Ride around with Casey in chase. Neither too ambitious after yesterday's mtn run.
Also 10 pullups

Friday Jul 27, 2007 #

Trail Running (Mt Ascutney) 2:12:00 [3] 6.0 mi (22:00 / mi) +700m 16:09 / mi

Up the Brownsville Trail from the north. Nice change from the Weathersfield Trail (south), the auto road, or the Futures Trail (ghastly). Most sections were in really good shape and half was runnable. Hot day and Casey hit the quarry pit both going up and down. Really skanky water, but not doubt a cool plunge.

Thursday Jul 26, 2007 #

Trail Running (Daily hill run+) 20:00 [3] 1.0 mi (20:00 / mi)

Morning run and tour around with Casey.

O-course Training (Burnt Mtn) 1:35:00 [3] 6.1 km (15:34 / km)

Training run with Erin and Kristoffer. Set a course on the western section of the map. Not as accurately mapped and the central part; running messy in place. Got stuck going thru deep swamp grass coming in to the finish.
C • Controls? 4

Wednesday Jul 25, 2007 #

Bicycling tempo (103 ->I 91 RT) 1:07:11 [4] 22.0 mi (3:03 / mi)

Recovery day. Switched to bike and went for a tempo ride, pushing against the clock. Good day, calm conditions, rolling hills. Within two minutes of fast time last May; 6 minutes faster than this ride month ago.

Out 31.46/ back 35.24

Tuesday Jul 24, 2007 #

Roller skiing (No Springfield) 35:00 [3] 3.2 mi (10:56 / mi)

Met up with Tom D at his office in No Springfield. Skied around the business park and local roads. Rather than relax and get used to the new skis, Tom took off aggressively and crashed three times in the first 10 minutes. Interesting approach, but painful on the knuckles.

Roller skiing (Reservoir Rd) 1:04:00 [3] 7.1 mi (9:01 / mi)

After skiing with "crash", headed to the N Springfield dam and skied the road along the flood plain. More hilly than yesterday and a bit bumpier, too.

O-course Training (Burnt Mtn) 1:33:00 [3] 6.9 km (13:29 / km)
weight:161lbs

Back together with K & E for training in Hanover. Kristoffer set a good course with lots of short control legs. Kept things challenging and focused. Moved smoothly and navigated well, but not particularly fast thru the thick forest and swamps. Forgot my hat, so was whacking away at the deer flies for most of the run.

Good workout day. Not really tired, but may feel differently about it tomorrow.

Monday Jul 23, 2007 #

Roller skiing (Andover Road) 50:00 [3] 11.0 km (4:33 / km) +200m 4:10 / km

Finally was able to pick up the roller skis. Got V2 Aero 150's with speed reducers and brake. Also road poles with spring loaded tips to absorb shock.

Andover Rd from rte 11 to Horseshoe Acres and back. Speed reducers kept things in check on the way back. Asphalt is all new in the past year and is really fine. Felt very solid on the skis, even though it was drizzling and the pavement was wet. Action just like on snow.

Sunday Jul 22, 2007 #

Road Running hills (Butternut Hill loop) 1:15:46 [4] 8.0 mi (9:28 / mi) +400m 8:12 / mi

Afternoon, warm; but okay as soon as I was in the shade climbing on the dirt roads. My favorite hill run: 1/2 mile on rte 11 and then the rest dirt roads with zero traffic. 3-1/2 miles up, then 4-1/2 down.
Splits: 9.21, 12.47, 11.17, 11.31, 7.08, 7.38, 8.00, 8.00
Did it 10 min faster two years ago when Dan was hammering my butt.

Saturday Jul 21, 2007 #

Cross Training 1:00:00 [3]

Brushing out the trail in the town forest all morning. Then cutting up a 16" dia cherry tree that dropped on our power lines during a storm last week.

Bicycling tempo (Horseshoe Acres) 1:04:36 [4] 20.0 mi (3:14 / mi) +300m 3:05 / mi

After dinner on a full stomach. Still, not bad -- just a bit slower than my best time last year.

Friday Jul 20, 2007 #

Road Running (Chester via Church St) 1:02:09 [3] 7.0 mi (8:53 / mi)

Kept strong pace for entire run. Pushed and maintained rate even on last two uphil miles. Happy with recent progress; building distance and tempo. Been a long recovery from last summer.

Trail Running (Daily hill run) 15:35 [3] 1.0 mi (15:35 / mi)

Slow hill run with Casey after village circuit.

Thursday Jul 19, 2007 #

Weight Training 10:00 [3]

Light arm and leg workout.
10 pullups. Unfortunately, R shoulder was tight from weed wacking last night, and pulled it with pullups first thing this moring.

Wednesday Jul 18, 2007 #

Trail Running (Daily hill run) 11:11 [3] 1.0 mi (11:11 / mi) +100m 8:32 / mi

Good hill run w/Casey. Rainy and wet, but traction with studs just fine.

Monday Jul 16, 2007 #

Trail Running (Okemo Mtn) 56:54 [4] 2.9 mi (19:37 / mi) +600m 11:57 / mi

Up the Healdville Tr on the backside of Okemo. Met first goal of running non-stop to the top.

Trail has 4 parts:
3/4 mile approach, moderate climb
1/2 mile climb thru 10 switchbacks
1-1/2 mile contouring run with some climb, and
1/4 mile to the top with a couple steep pitches

Lots of improvement since last time I ran. Still rocky and lots of roots, but fallen trees removed and trail bed improved.

Trail Running (Okemo Mtn) 42:15 [3] 2.9 mi (14:34 / mi)

Much better than last time, when I fell at the top and limped down in the dark.

Sunday Jul 15, 2007 #

Road Running 35:00 [3] 3.0 mi (11:40 / mi)

Long Island. Easy morning run to purge the toxins from Saturday dinner.

Saturday Jul 14, 2007 #

Road Running (Manchester RR) 1:39:00 [3] 8.75 mi (11:19 / mi)

In town to drop off mom after WWM. On way to LI for wedding.
To start of course, around it and back. Feeling kind of slow, but good to get a longer run in after a busy week.

Thursday Jul 12, 2007 #

Road Running (Cummings Rd +) 30:00 [3] 2.8 mi (10:43 / mi)

Wednesday Jul 11, 2007 #

Trail Running hills (Daily hill run) 13:45 [3] 1.0 mi (13:45 / mi) +100m 10:30 / mi

Easy run. Legs feel ok. No blisters.

Sunday Jul 8, 2007 #

O - competition long (CNYO Rogaine) 23:20:00 [3] 50.0 mi (28:00 / mi)

Finger Lakes NF. Hot, but stayed off the roads during the day. Swept the S half on first loop. Had to skip a bunch of scattered controls at the northern most section of the map; lost time on some thick areas and a couple weak control placements.

Good race with Glen Brake. 1st supervet, 4th overall.

Thanks to Cristina for driving my car with me as dead weight back as far as Albany!
C • And thanks for giving me an ea... 1
C • Springfield 2

Thursday Jul 5, 2007 #

Weight Training 5:00 [3]

Pullups 13, following an hour with the weed wacker to loosen up.

Wednesday Jul 4, 2007 #

Cross Training (Chester Town Forest) 1:00:00 [3]

Spent morning cutting hking trail in the town forest. Have mapped the area with a first cut at field checking. Lots more still to do. Today used the brush hog to clear rasberries from an old access road to a mica mine on the trail.

Tuesday Jul 3, 2007 #

Road Running warm up/down 35:00 [2] 3.5 mi (10:00 / mi)
weight:162lbs

Road Running tempo (Green Mtn Tpke) 23:21 [4] 3.0 mi (7:47 / mi)

Felt good on the run down to Green Mtn Tpke. In fact, had planned to just run around town. But decided on the way down I might as well do a tempo run. Must have been the intervals Sunday, combined with rest, or maybe just the Big Mac I had for lunch.

Splits 7.25 / 7.53 / 8.02

Monday Jul 2, 2007 #

Cross Training 1:00:00 [2]

Was lying in the grass playing with Casey and noticed all the clover in bloom around me. Then looked at the clover itself and the first one I saw had four leaves. Lucky 4-leaf! Then looked at another, and it too had four leaves! At that point I decided to mow the lawn, because if word got out, the whole place would be trampled by errant good luck seekers.

Cranked up the mower and figured I was good for an hour's worth. I mean, if you can't mow it in an hour you should declare it a "field" and just let it grow. In fact, everything I control is a field; it's the stuff around the house ruled by Ruthie that gets mercilessly hacked to a nubbin. Also, once declared a field, you can't cut until August or the ground nesting birds will be routed from their homes. Go meadowlarks! So much has grass in it's full glory, standing over 5' high and wafting in the breeze.

Well, the hour ran out and I was in an inopportune spot, so went for the out-of-gas termination. That was good for another hour. Finally got tired of pushing the stupid thing, and declared victory and an end to hostilities. That's it for me. Back to the old deal -- I mow in the winter and shovel snow in the summer.

Sunday Jul 1, 2007 #

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

Pretty good ride; short, but technical stuff is getting easier.

Trail Running (Daily hill run) 12:30 [3] 1.0 mi (12:30 / mi) +100m 9:32 / mi

Knee feels fine -- except when I push laterally with the inside of my foot. Like when pushing a small pile of dirt. Then a sharp and lingering pain.

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