Training Log Archive: kensrIn the 31 days ending May 31, 2008:
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Saturday May 31, 2008 #
O-course Training (Fox Forest NH) 4:45:00 [2] 17.0 km (16:46 / km)
Hanging controls for Racing Ahead AR. Set it up as a score-o. Great venue, lots of places for intermediate level controls. Always close to a stone wall for relocation.
Flushed a moose and her calf, while crossing a dry marsh. We headed in different directions, so no threat to the family.
Bad day for mosquitos, particularly since I was wearing running shorts and a t-shirt, and no bug spray.
Flushed a moose and her calf, while crossing a dry marsh. We headed in different directions, so no threat to the family.
Bad day for mosquitos, particularly since I was wearing running shorts and a t-shirt, and no bug spray.
Friday May 30, 2008 #
Trail Running hills (Stratton Mt) 1:53:00 [4] 7.0 mi (16:09 / mi) +520m 13:07 / mi
More hill work. Trail from Kelly Stand Rd (site of Daniel Webster's great campaign speech to 14,000 people in 1840 for William Harrison). Steady climb on good trail all the way to the top. Better than the Okemo trail. Also has a nice fire tower on top.
Up 1.05 / down 49
Up 1.05 / down 49
Thursday May 29, 2008 #
Roller skiing (Weston Rte 100) 36:00 [3] 6.0 mi (6:00 / mi)
Lost tip of pole on way out and didn't realize it for a couple hundred meters. Then doubled back to try and find it, expecting no chance of actually seeing the tip insert off in the grass. Then there it was, sitting right on the asphalt in plain sight. Snapped it back in place and away we went.
Out 22 / back 14
Out 22 / back 14
Wednesday May 28, 2008 #
Trail Running hills (Okemo) 1:44:00 6.0 mi (17:20 / mi) +600m 13:13 / mi
Hill week. Ran up the backside of Okemo on the Healdsville trail. Dry and firm. Much trail work done since last season; improving drainage and steeper sections. Clear and sunny, temp hardly over 60.
Up 1:01 / down 43
Up 1:01 / down 43
Monday May 26, 2008 #
Road Running warm up/down 6:00 [3] 0.5 mi (12:00 / mi)
O - competition race (Lehigh upper campus) 1:09:29 [5] 8.0 km (8:41 / km)
Classic distance - 6.6 km.
Around top of Lehigh. Mostly woods with some running on roads around the mountaintop campus. No costly mistakes. Rough going to #2; lots of questionable bike trails, but lucked into figuring out exactly where I was just as I got to control.
2nd M-55 today and Sat, 3rd yesterday
Around top of Lehigh. Mostly woods with some running on roads around the mountaintop campus. No costly mistakes. Rough going to #2; lots of questionable bike trails, but lucked into figuring out exactly where I was just as I got to control.
2nd M-55 today and Sat, 3rd yesterday
Sunday May 25, 2008 #
Road Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
O - competition race (Hickory Run) 45:00 [5] 4.5 km (10:00 / km)
Middle distance 3.72 km. Good part of the map, vegetation ok and terrain interesting. Missed #6 by drifting L and lost 5 min before I figured it out; sloppy nav on a 200m leg.
Saturday May 24, 2008 #
Event: US Team Trials
Road Running warm up/down 14:00 [2] 1.0 mi (14:00 / mi)
O - competition race (Lehigh campus sprint) 23:53 [5] 3.5 km (6:49 / km)
Downhill sprint 2.54 km. On the campus, in and around buildings, dorms and frat houses. Nice course, plenty of quick moves and route choices -- just like a ski-o.
Friday May 23, 2008 #
Roller skiing (Weston) 45:00 [3] 6.2 mi (7:15 / mi)
Out 100 to 155 and back. Headwind going out; got dirt in my contacts and couldn't see for most of the way. First time on roller skis since fall. Took it easy.
Thursday May 22, 2008 #
Road Running (Chester via PO/Cummings) 48:19 [3] 5.0 mi (9:40 / mi)
Felt good, but too many cookies this week.
Wednesday May 21, 2008 #
Trail Running (Colchester VT) 1:05:00 [3] 4.5 mi (14:27 / mi)
Near Camp Johnson, running on mtn bike trails.
Tuesday May 20, 2008 #
Road Running (Chester via Church Lane) 59:00 [3] 6.0 mi (9:50 / mi)
Cool, nice running weather.
Trail Running hills (Hill run) 10:56 [3] 0.7 mi (15:37 / mi)
Got Casey out for a little exercise. Then into the pond to cool off (Casey).
7.02 / 3.54
7.02 / 3.54
Cross Training 1:00:00 [2]
Clearing and bucking more trees below the wall. Pretty much done. Have to smooth the face of the "wall".
Sunday May 18, 2008 #
Hiking (Chester Town Forest) 1:00:00 [2] 2.0 mi (30:00 / mi)
Surveying new trail, but didn't meet up with rest of crew as we were across river buying new zero-turn mower (lots of fun). So Casey and I did a loop around the existing trail. In good shape, seems to be getting lots of use.
Trail Running hills (Daily hill run) 10:28 0.7 mi (14:57 / mi) +100m 10:21 / mi
After playing with the new mower in the light rain, was chilly, so did a quick run up the hill. Felt much better than Friday's run. So much for being old.
6.43 / 3.45
6.43 / 3.45
Saturday May 17, 2008 #
Cross Training 2:00:00 [2]
Clearing brush at Y camp. Got new blade for brush hog and it's a wicked cut! Right thru the saplings.
Friday May 16, 2008 #
Track workout warm up/down 30:00 [2] 3.0 mi (10:00 / mi)
Track workout intervals (4 x 400m) 6:45 1.0 mi (6:45 / mi)
Just felt slow. Or maybe old. Anyway, whole effort was work and while not painful, wasn't satisfying either. Probably due to the repeated hill workout yesterday. Actually trying concept of double hard workouts before recovery, per Swedish study. Will discuss more later. Now need to crash.
1.44 / 1.38 / 1.37 / 1.45
Obviously not making progress, so decided to call it quits.
1.44 / 1.38 / 1.37 / 1.45
Obviously not making progress, so decided to call it quits.
C • Old 1
Thursday May 15, 2008 #
Trail Running (Hill run x 4) 57:00 2.8 mi (20:21 / mi) +400m 14:06 / mi
Long hill repeats. Easy on the descents as my knee doesn't need any more pounding.
8.33 up / 7.17 down
8.11 / 7.33
7.54 / 6.54
6.36 / 4.31
8.33 up / 7.17 down
8.11 / 7.33
7.54 / 6.54
6.36 / 4.31
Wednesday May 14, 2008 #
Road Running (Chester via PO) 53:00 [2] 5.0 mi (10:36 / mi)
Easy run to loosen up. Lots of driving this week, which hasn't left much time for workouts. Started out slow because L knee was showing some paiin, but didn't get worse so kept going further than anticipated.
Monday May 12, 2008 #
Note
Reviewed map from the rogaine. Figured with more planning, could have been much more efficient with my route (we got the map 5 minutes before the start, so everyone just took off). Strategy would have been to more carefully overlap the segments, so each would have maximum points if the running went well. As it was, I had some dead runs at the end of several legs. Might have picked up 200 more points for the same distance, a significant boost. This format requires careful planning, as each run is relatively short (5, 4, 3 and 4 hours), and you have to make sure something worthwhile is left for the next legs.
Saturday May 10, 2008 #
O - competition race (CYNO Regaine) 15:30:00 [3] 74.0 km (12:34 / km)
Solo rogaine in the Finger Lakes Nat Forest, NY. Very much improved map by Mark Dominie using aerial photos and some field checking. Accurate hedgerows and field features; updated and expanded National Forest boundaries. Made for more interesting running and better competition.
Format breaks the 24 hour rogaine into 4 six hour segments, with mandatory rest periods totaling 8 hrs. This provides a measure of safety for the solo runners. Also gives you a chance to put on different clothing -- I went thru 4 pairs of sox and as many pairs of running shoes -- nice dry feet = no blisters!
Broke up my segments as follows:
Noon - 6 pm: 5 hr running, 26 km in the north, 11 controls, 391 pts
6pm - midnight: 4hr running, 15 km to the SE, 7 controls, 227 pts
Mid - 6 am: 3 hr running, 13 km, south central, 4 controls, 124 pts
6 am - noon: 4 hr running, 20 km, west and south, 6 controls, 206 pts
Missed one 10 pt control, a small marsh hidden in brush along with a half dozen others I found. Spent a short amount of time looking and then went on. Other control locations were all good and on clear features.
Ended up 3rd masters, one point out of 2nd. Excellent workout with a lot of running. Quads getting stiff; L knee had an occasional twinge, but basically okay.
Format breaks the 24 hour rogaine into 4 six hour segments, with mandatory rest periods totaling 8 hrs. This provides a measure of safety for the solo runners. Also gives you a chance to put on different clothing -- I went thru 4 pairs of sox and as many pairs of running shoes -- nice dry feet = no blisters!
Broke up my segments as follows:
Noon - 6 pm: 5 hr running, 26 km in the north, 11 controls, 391 pts
6pm - midnight: 4hr running, 15 km to the SE, 7 controls, 227 pts
Mid - 6 am: 3 hr running, 13 km, south central, 4 controls, 124 pts
6 am - noon: 4 hr running, 20 km, west and south, 6 controls, 206 pts
Missed one 10 pt control, a small marsh hidden in brush along with a half dozen others I found. Spent a short amount of time looking and then went on. Other control locations were all good and on clear features.
Ended up 3rd masters, one point out of 2nd. Excellent workout with a lot of running. Quads getting stiff; L knee had an occasional twinge, but basically okay.
Wednesday May 7, 2008 #
Cross Training 1:00:00 [3]
Rest day from running, but chain sawed a couple trees obstructing progress on the new trail segment. One decided to fall the wrong way and required persuasion to drop it.
Tuesday May 6, 2008 #
Track workout warm up/down 29:00 [2] 3.0 mi (9:40 / mi)
Track workout intervals (6 x 400's) 9:05 [5] 1.5 mi (6:03 / mi)
Legs felt good, but started to fade on the last interval. Fastest set so far. Effort just short of knotting up the hamstrings.
1.31 / 1.32 / 1.30 / 1.29 / 1.28 / 1.32
1.31 / 1.32 / 1.30 / 1.29 / 1.28 / 1.32
Monday May 5, 2008 #
Road Running (Flamstead via Lacrosse) 1:35:00 [3] 8.5 mi (11:11 / mi)
Beautiful day. Long, easy run over lots of rolling hills. Somewhat sore from yesterday, but a good run.
Then used new saw blade in the brush hog to clear the sapplings below the west wall of the field -- new ski trail to the "Wall".
Then used new saw blade in the brush hog to clear the sapplings below the west wall of the field -- new ski trail to the "Wall".
Sunday May 4, 2008 #
Road Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
Road Running race (Springfield Road Race) 29:20 [5] 4.0 mi (7:20 / mi)
Started off hard to get a good head start by the time we hit the hill at the end of mile 1. Okay there, slowed a bit until we crested and pushed for the balance of the run. Felt really good, despite a sore back yesterday and being stiff today when I got up. Loosened up and stretched enough to get rid of any stiffness.
Really happy with results: 1st 50-59, 9th overall out of maybe 150. Two minutes faster than last year. Working on speed this year is beginning to pay off; vdot up 3.5 vs goal for year of +5.
6.59 / 8.05 / 7.09 / 7.06
Really happy with results: 1st 50-59, 9th overall out of maybe 150. Two minutes faster than last year. Working on speed this year is beginning to pay off; vdot up 3.5 vs goal for year of +5.
6.59 / 8.05 / 7.09 / 7.06
Saturday May 3, 2008 #
Walking (Green Up Day!) 2:00:00 [1] 3.0 mi (40:00 / mi)
Up and down rte 11 picking up all the trash along the highway. The state highway crew came thru yesterday to pick up litter, and Ruthie and I still collected 15 bags (200#) of beer cans and bottles, McD trash, cigarette packs and assorted pieces of cars. Guess they only stick to the immediate shoulder. As a whole, our town effort yielded over 2 tons of roadside trash.
Not an aerobic workout, but my back was killing me by the end from bending over and picking up, and dragging the bags along. Would have been nice if it weren't raining; but good AR suffering training.
Not an aerobic workout, but my back was killing me by the end from bending over and picking up, and dragging the bags along. Would have been nice if it weren't raining; but good AR suffering training.
Friday May 2, 2008 #
Road Running (Rte 11 hills) 40:00 [3] 3.7 mi (10:49 / mi)
Up the hill and on up Fletcher to the top of the road. Back and around some short roads on the other side of 11. Checking out the trash situation so we know where to pick up tomorrow on Green-Up Day. Usual beer cans and lots of McD's garbage -- we're just the right distance for the trash to get tossed out the car window.