Training Log Archive: kensrIn the 31 days ending Jul 31, 2008:
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| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||||||||||||||||||||
Thursday Jul 31, 2008 #
Road Running (Chester via PO) 48:40 [3] 5.5 mi (8:51 / mi)
Traveling all day yesterday, including late drive up from JFK airport.
Woke up usual time this morning, so went for a morning run. Body thought it was mid-day, so had no trouble hitting a good pace. Also, yesterday was a forced rest day.
Woke up usual time this morning, so went for a morning run. Body thought it was mid-day, so had no trouble hitting a good pace. Also, yesterday was a forced rest day.
Note
Legs feel really good after two weeks of mostly double workouts with lots of touristy walking in between. Were starting to get tired, but bounced back with a rest day. No trouble with the increased mileage, as I've been working on base for a long time. Will try and keep with the program, and see how far I can carry the training. Also want to start 1-2 days of roller skiing every week, but not cut into the running. Maybe do it as my second recovery workout some days.
Tuesday Jul 29, 2008 #
Road Running (Schloss Sommersdorf) 27:00 [2] 2.4 mi (11:15 / mi)
Sore, slow, easy morning run.
Bicycling 2:00:00 [3] 33.5 mi (3:35 / mi)
Took a relaxed 4 hour tour SE around the Altmuhl See. Narrow paved roads and bike paths all over the place. Lots of interconnecting routes; great place to tour. Would be fine for roller skiing as well; have to bring them next time! Caught in rain showers on the way back, with distant thunder as well.
Monday Jul 28, 2008 #
Road Running (Schloss Sommersdorf) 35:45 [3] 3.3 mi (10:50 / mi)
Morning easy run with Ruthie. Short run to the villages off east.
Trail Running (Schloss Sommersdorf) 1:08:30 [3] 7.3 mi (9:23 / mi)
Evening after a day at Rothenburg o.d.tauber.
N from the castle onto the forest roads. Slow at first, then gradually picked up the pace. Warm in the open fields, but okay in the woods.
N from the castle onto the forest roads. Slow at first, then gradually picked up the pace. Warm in the open fields, but okay in the woods.
Sunday Jul 27, 2008 #
Road Running (Schloss Sommersdorf) 41:50 [3] 4.8 mi (8:43 / mi)
Dashed down to Munich for the day, saw the glockenspiel in the main square and then spent the rest of the day wandering thru the Germanish Museum. Lot like the Smithsonian; all technical stuff. Just went thru one floor; no way I could see all six. Got the parts on bridge design, water turbines, steam engines and metallurgy. Save the others for next time.
Evening run after we got back to points east of village.
Evening run after we got back to points east of village.
Saturday Jul 26, 2008 #
Trail Running (Sommersdorf) 1:05:00 [3] 6.2 mi (10:29 / mi)
Morning run with Ruthie into the forest. Warm and clear; trend seems to be getting drier and sunnier. Ruthie serious about doing the 6 hour Fair Hill rogaine (at an easy pace), so we're doing longer runs. Just two weeks before Estonia, so I'm not interested in a hard race, either.
Easy 400 @ 1.49
Easy 400 @ 1.49
Road Running intervals 35:50 [4] 3.95 mi (9:04 / mi)
Loosened up, then tried 400's on dirt road: 1.46/1.47. Wasn't getting anywhere, so went back to paved section and did three more: ~1.30/1.30/1.32.
Then got cleaned up and went to see Snow White and the 7 Dwarfs.
Then got cleaned up and went to see Snow White and the 7 Dwarfs.
Friday Jul 25, 2008 #
Road Running (Sommersdorf) 25:50 [2] 2.35 mi (11:00 / mi)
Slow morning run. Had to work off big dinner from last night.
Road Running (Sommersdorf) 25:30 [4] 3.2 mi (7:58 / mi)
Evening run around the local villages. Nice run; had to finish quick as the castle is being used for a presentation of Sleeping Beauty, put on by children from the area. Have bleachers and stage sets by the entrance overlooking the moat. Snuck in just before tonight production started.
.
.
Note
Dinner yesterday was with the Baron in the castle. Had a complete tour before dinner, including the crypt with mummies from the 1600's. One Baroness died after helping a traveler who was ill with the plague; another Baroness died after bearing her eigth child. That one appears to be scratching at the cover of the coffin, so she may have been sealed up a bit early.
Thursday Jul 24, 2008 #
Trail Running (Sommersdorf) 46:00 [2] 4.3 mi (10:42 / mi)
Morning run into Steinbach Forest with Ruthie.
Stretching 15:00 [2]
Stretching and easy strength work.
Wednesday Jul 23, 2008 #
Note
Sightseeing and walking around Schloss Hohenschwangau and Neuschwanstein (Disney World). In and out of showers, but still very impressive and a fun tour.
Road Running (Sommersdorf) 40:00 [3] 4.75 mi (8:25 / mi)
Back after about three hundred km of driving from Fussen (couple hours on the German roads). Legs first a bit tired, but perked right up. Was surprised the pace was quicker than expected, so pushed the whole way. Wanted to get in for dinner anyway.
Tuesday Jul 22, 2008 #
Hiking (Garmisch) 2:00:00 [2] 9.0 mi (13:20 / mi)
Hiking around Garmisch. Up the Partnachlamm Gorge; trail along deep slot canyon with glacier melt pounding down. Showers so we didn't venture too high on the slopes, but wandered across some alpine meadows. Just in the edge of the Bavarian Alps.
Monday Jul 21, 2008 #
Trail Running (Schloss Sommersdorf) 1:11:00 [3] 7.3 mi (9:44 / mi)
North into the woods, following the dirt roads.
400 @ 1.30
400 @ 1.30
Road Running intervals (5 x 400) 21:30 2.8 mi (7:41 / mi)
Evening before dinner; on the road by the castle. Intervals with recovery (2.10-2.20) on the return:
1.28, 1.33, 1.27, 1.26, 1.25
Tomorrow phase 2: heading for Garmisch. Hiking around the Zugspitz and visiting Ludwig's castles.
1.28, 1.33, 1.27, 1.26, 1.25
Tomorrow phase 2: heading for Garmisch. Hiking around the Zugspitz and visiting Ludwig's castles.
Sunday Jul 20, 2008 #
Trail Running (Schloss Sommersdorf) 1:10:00 [3] 6.6 mi (10:36 / mi)
N into Steinbach Forest along the forest roads. Tried running off trail, but undergrowth was too thick for easy passage.
Bicycling 1:30:00 [1] 18.0 mi (5:00 / mi)
Touring Ornbau, Merkendorf, Wolfrens-Eschenbach. Each have town walls with towers, gates and partial moats. Very scenic tour. Stopped for the saubrauten festival in Merkendorf.
Saturday Jul 19, 2008 #
Road Running (Schloss Sommersdorf) 34:50 [3] 3.4 mi (10:15 / mi)
Morning run. One slow 400, 1.50.
Stretching 20:00 [0]
Stretches plus basic planks and pushups.
Road Running 36:00 [3] 3.6 mi (10:00 / mi)
Late afternoon run with Ruthie. After day at Rothenburg walled town, doing the streets and the torture/criminal museum.
400 @ 1.34 legs feel tired; too much walking today.
400 @ 1.34 legs feel tired; too much walking today.
Friday Jul 18, 2008 #
Road Running (Schloss Sommersdorf) 1:01:50 [3] 6.8 mi (9:06 / mi)
From the castle N thru Niederoberbach into the Steinbach Forest. Into the forest a couple miles on good gravel road. Then back out thru Winkel.
Finished with two 400's: 1.30, 2.11 (recovery), 1.25
Also lots of walking today around Wurzburg, visiting the impressive Residenz and the Marienburg fortress.
Finished with two 400's: 1.30, 2.11 (recovery), 1.25
Also lots of walking today around Wurzburg, visiting the impressive Residenz and the Marienburg fortress.
Thursday Jul 17, 2008 #
Road Running (Schloss Sommerdorf) 20:50 [3] 2.0 mi (10:25 / mi)
Morning run before breakfast with the Baron. Seriously.
Road Running 56:00 [3] 5.4 mi (10:22 / mi)
Run with Ruthie after a day at Ansbach walking around the town and grounds. Then a couple of 400m intervals: 1.41, 1.29.
The schloss is surrounded by a network of narrow paved and gravel roads giving access to the farm fields. Nice for running. Some head into the nearby forest; will try those tomorrow.
The schloss is surrounded by a network of narrow paved and gravel roads giving access to the farm fields. Nice for running. Some head into the nearby forest; will try those tomorrow.
Wednesday Jul 16, 2008 #
Road Running (Sommersdorf) 22:00 [2] 2.0 mi (11:00 / mi)
Overnight flight to London/Munich and drive to the Schloss. Staying in an old castle and touring the countryside. Ran around with Ruthie to shake off the legs. Flat and open farm field area in N Baveria.
Anything we don't want to miss?
.
Anything we don't want to miss?
.
Road Running intervals 12:00 [3] 1.5 mi (8:00 / mi)
Easy intervals on the road to further waken the muscles.
1.38, 1.28, 1.28 slightly downhill with tail wind; 2.35 in between each.
1.38, 1.28, 1.28 slightly downhill with tail wind; 2.35 in between each.
Stretching warm up/down 20:00 [0]
Plan is to run twice a day and stretch/strength every day during vacation. We'll see how it goes.
Sunday Jul 13, 2008 #
O - competition race 11:45:00 [3] 31.0 km (22:45 / km)
Headed off to the NW. Bad luck around #36. Serious trouble looking for the elusive pine copse in the midst of many. Blew almost an hour and bailed out. Really ticked considering the control was right next to the trail. Like #25, except we nailed that one. The delay looking for #36 ultimately forced us to cut our loop and skip #52 and #56, to considerable dismay.
Noon-dark, 8.5 hrs -- 27 km (3.2 km/hr)
Dark-break, 8.5 hrs -- 19 km (2.2)
Sunday 6 hrs -- 22 km (3.7)
Total 68 km
Generally felt good; no blisters and not at all stiff on Monday. Disappointed by the lost time and missed controls. Continuing to cut weight of pack, which helps move things along.
Noon-dark, 8.5 hrs -- 27 km (3.2 km/hr)
Dark-break, 8.5 hrs -- 19 km (2.2)
Sunday 6 hrs -- 22 km (3.7)
Total 68 km
Generally felt good; no blisters and not at all stiff on Monday. Disappointed by the lost time and missed controls. Continuing to cut weight of pack, which helps move things along.
Saturday Jul 12, 2008 #
O - competition race (CNYO Rogaine) 12:00:00 [3] 37.0 km (19:28 / km)
SE quadrant of the map. Covered 9 km to water stop at #17 and dropped the pack with the light and food. Did everything S of there with just a fanny pack and water bottle. Made for good running over the trails. Went thru logged over area before #74 in the light and could see the extensive thick regrowth. Did a wide detour to the R and avoided the struggle.
Hit # 64 at dark. Did the SW section during the night. Got tangled in the pine blowdown at #66 and tore the wire on my headlamp. Had a mini-led backup and used that for the next couple hours until we swung by the HH. Normally don't stop, but wasn't out of the way, so we took the opportunity to shed weight and gobble food.
Headed back out after 30 min at daybreak.
Hit # 64 at dark. Did the SW section during the night. Got tangled in the pine blowdown at #66 and tore the wire on my headlamp. Had a mini-led backup and used that for the next couple hours until we swung by the HH. Normally don't stop, but wasn't out of the way, so we took the opportunity to shed weight and gobble food.
Headed back out after 30 min at daybreak.
Thursday Jul 10, 2008 #
Bicycling (Gassetts) 1:10:00 [3] 19.5 mi (3:35 / mi)
Front came thru, dropped humidity and temp for a beautiful day. Got out to ride early evening and was almost chilly. Back to sweet weather for a few days.
Wednesday Jul 9, 2008 #
Road Running (Chester via PO) 54:00 [3] 5.8 mi (9:19 / mi)
Warm and very muggy. Was drenched in sweat after the first mile, and that was running downhill.
10 pullups
10 pullups
Monday Jul 7, 2008 #
Roller skiing (Rte 100 Weston) 55:00 [3] 9.7 mi (5:40 / mi)
Another beautiful day. Early evening, starting to cool down; no wind, no traffic. Up Vt 100 and then Vt 155 to turn around.
Out 19.16/12.55 => 32.11
Back 8.02/15.21 => 23.23
Out 19.16/12.55 => 32.11
Back 8.02/15.21 => 23.23
Sunday Jul 6, 2008 #
Trail Running (GMtn High School) 1:15:00 [1] 2.7 mi (27:47 / mi)
Around trail with Dan, checking out progress in grading new trail. Impressive work in less than a couple days: 6' wide path, rocks and roots dug out and soil smoothed. Cut thru some nasty ledge and used the slabs for a rock bridge over one of the stream crossings. Nice work with an excavator and a piston-bully type attachment on the front of a bobcat.
Also a lap around the beaver pond at home, looking for the beaver, but didn't log that time/distance. Didn't see the man, either.
Also a lap around the beaver pond at home, looking for the beaver, but didn't log that time/distance. Didn't see the man, either.
Saturday Jul 5, 2008 #
Trail Running (Stratton Mt/Pond) 2:38:00 [3] 10.4 mi (15:12 / mi)
Trail run with Dan and Casey. Clean run up Stratton Mtn and down to Stratton Pond. Then ran part way along shore and decided to bushwack back to the trail. Trail we were looking for doesn't seem to exist, so we were heading off into the widerness. Used the CNYO minicompass/whistle/led to guide us back to the main pond trail after a mile detour.
Up 1.01 / down 47 / out 40 / back on road 10
Had good success with VT go juice, but unfortunately ran out halfway thru; special mix: Gatoraide x diet coke x maple syrup (needs more maple syrup)
Up 1.01 / down 47 / out 40 / back on road 10
Had good success with VT go juice, but unfortunately ran out halfway thru; special mix: Gatoraide x diet coke x maple syrup (needs more maple syrup)
Off Trail Running 45:00 [3] 1.3 mi (34:37 / mi)
Around shoreline and bushwack looking for trail out. So much for short cuts.
Friday Jul 4, 2008 #
Road Running warm up/down 20:00 [2] 2.0 mi (10:00 / mi)
Road Race race (Saxtons River 5K) 24:07 [4] 3.1 mi (7:47 / mi)
Fourth of July race, followed by parade. Fun small town celebration. Felt slow; haven't been doing much speed work. Pace off from May's 4 miler. Kenny in town; ran it in just under 19.
Thursday Jul 3, 2008 #
Hiking (GMtn High School) 2:00:00 [3] 2.85 mi (42:06 / mi)
Checking survey boundary and trail layout. Contractor started excavating 6' wide trail today for school hikes and possibly skiing. Neat Kubota excavator and Bobcat tiller that made short work of rocks and roots in trail bed.
Wednesday Jul 2, 2008 #
Trail Running (Chester Town Forest) 32:00 [3] 2.2 mi (14:33 / mi) +150m 12:00 / mi
Around the Lost Mine trail with Kenny and Casey. Nice clear late afternoon.
Tuesday Jul 1, 2008 #
Trail Running hills (Daily hill run x 2) 18:48 [4] 1.4 mi (13:26 / mi) +200m 9:18 / mi
Hill runs with Kenny (at least the first one, he opted out of the second). In any case, good hard runs going up and aggressive descents:
Up 6.41 / down 2.39 / 9.20 new PR
6.44 / 2.44 / 9.28
Up 6.41 / down 2.39 / 9.20 new PR
6.44 / 2.44 / 9.28