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Training Log Archive: kensr

In the 31 days ending Oct 31, 2008:

activity	#	time	miles		km		+m	load
Road Running	13	10:12:48	64.53	(9:30)	103.86	(5:54)		887.4
O - competition	4	5:50:24	20.96	(16:43)	33.73	(10:23)		1355.3
Roller skiing	5	5:08:00	47.8	(6:27)	76.93	(4:00)		786.0
Weight Training	6	4:30:00						780.0
Track workout	2	1:50:37	13.41	(8:15)	21.58	(5:08)		238.5
Trail Running	4	52:00	3.5	(14:52)	5.63	(9:14)		41.0
Cross Training	1	45:00						45.0
Hiking	1	30:00	2.0	(15:00)	3.22	(9:19)
Total	21	29:38:49	152.2		244.95			4133.2
[1-5]	21	28:33:49

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Friday Oct 31, 2008 #

Roller skiing (Weston Rte 100) 56:00 [3] 8.75 mi (6:24 / mi)

Sunny day and fairly warm. Good day for some roller skiing, before we descend into afternoon darkness with the end of daylight savings this weekend.

Thursday Oct 30, 2008 #

Road Running intervals (Chester via Church St) 1:05:00 7.55 mi (8:37 / mi)

Finally a chance this week to get in a run. Did 6 min fartlek intervals around the longer Chester loop.

Got a couple inches of snow yesterday on the Manchester side of the mountains, but it all disappeared as I came back over past Bromley. Thought I was going to get out on skis, but not yet.

C • the other manchester 4

Wednesday Oct 29, 2008 #

Weight Training 30:00 [4]

Short hard workout. Just planks, pushups, pullups, one-leg squats, situps, wall wgts x 2

Sunday Oct 26, 2008 #

Road Running warm up/down 25:00 [1] 2.2 mi (11:22 / mi)

O - competition race 1:06:00 4.0 mi (16:30 / mi)

Lower section of Mt Tom around Lake Bray. Lots of climb for the first five controls and then a long traverse. Lost track of position and went into the relocation mode, costing 5 min. Then down and across the brook, missing a reentrant on the hill by I-91 for another 5 min.

Not a satisfactory run, pretty sloppy on a number of points. Could have been because I was running faster. Mistakes were quite expensive.

Legs okay, but not as good as yesterday.

Green X Day 2 - Splits

Saturday Oct 25, 2008 #

Event: NEOC Heart and Troll Revival A-Meet

Road Running (Warmup) 14:00 [1] 1.3 mi (10:46 / mi)

O - competition race (Troll A-meet) 1:05:58 [4] 3.6 mi (18:19 / mi)

Course length 4.9 km. Top of Mt Tom Reservation. Love this terrain; good courses by Phil.

Drifted L on #3, ended up at pond, wondered why it wasn't on the map by the control. Finally convinced myself the map was (gads!) correct and I was 50 m to the left. Quick adjustment and lost only a minute.

Felt strong on the climbs. Really enjoyed the outing.

Road Running (Cool down) 22:00 [1] 2.1 mi (10:29 / mi)

Cross Training 45:00 [1]

Nice part about a meet close by is you can commute and get things done at home. Cut down a half dozen saplings on one of the new ski trails and cleared some stumps. Limited myself to one tank of gas, so I wouldn't overdo it. Need to be recovering for tomorrow.

Green X Day 1 - Splits

Friday Oct 24, 2008 #

Note

No training, resting for meet tomorrow. In Manchester cleaning. Did first cut at the junk stuffed under the basement stairs -- this was the junk area when I lived there 40 years ago! Old salvaged items such at the kitchen overhead light removed during remodeling (in 1955).

Thursday Oct 23, 2008 #

Roller skiing (Rte 11 hills) 1:12:00 [3] 10.9 mi (6:36 / mi)

Easy warm up, then three 4 min intervals during workout. First two were on uphill sections, last was on slight downgrade. Find it hard to keep balance skating fast downhill, but this time seemed to be ok. Slowed my cadence, but kept thrusting hard and picked up desired speed.

Wednesday Oct 22, 2008 #

Road Running (Chester via PO) 53:00 [2] 6.0 mi (8:50 / mi)

Too late for skiing, so did the town loop, mostly in the dark.

Tuesday Oct 21, 2008 #

Road Running warm up/down (Cummings Rd) 22:00 [1] 2.2 mi (10:00 / mi)

Weight Training (General strength) 45:00 [3]

Free wgts - squats, bench press, curls; wall wgts; body exercises - pull ups 10/10, pushups, planks, dips.

R shoulder starting to bother me. Maybe too many exercises on arms (7 different exercises x 2 sets); will try alternating some of them between workouts.

Monday Oct 20, 2008 #

Track workout warm up/down (/recovery) 43:00 [1] 4.33 mi (9:56 / mi)

Track workout intervals (L4 intervals 800 m) 17:17 [4] 2.57 mi (6:44 / mi)

Planned on doing 7-8 VO2 max intervals, 3 min each. Then remembered we have an A meet this weekend, so decided to only do 4. But didn't keep count too well, and stopwatch shows I actually did 5. Must have been having so much fun.

3.43, 3.29, 3.25, 3.21, 3.19

Note

Driving up I-89 this morning, intercepted a flock of turkeys low-flying across the highway. Literally ducked as one went sailing just over the windshield and roof of the car. Bird made it safely past, unfortunately to the next vehicle behind and beside me, a state highway dump truck. With a loud thump, I think turkey day may have come a bit early for that guy...

Friday Oct 17, 2008 #

Road Running warm up/down (Cummings Rd) 22:00 [1] 2.1 mi (10:29 / mi)

Felt really sluggish after a day on my feet, so took Casey for an easy run across the road.

Road Running (Chester via PO) 58:00 [2] 6.0 mi (9:40 / mi)

Dropped of Casey and then did the town loop. Had a little more energy, now I was warmed up, but didn't push for any speed.

Came back for a dip in the hot tub. Then another glass of 1984 Chateau Trier, which has aged amazingly well, as in still drinkable. Time in the oak cask must have been the key.

Thursday Oct 16, 2008 #

Note

Home late again tonight; no workout for the 3rd time this week.

Wednesday Oct 15, 2008 #

Road Running warm up/down 23:00 [1] 2.1 mi (10:57 / mi)

Easy AM run to loosen up after a long work day yesterday and some soreness from Sunday.

Weight Training 45:00 [3]

Moderate on the legs, good workout on upper body and core.
Planks 45 sec; 10/10 pullups, 20 pushups; usual wgts: squats, bench press, wall wgts.

Trail Running warm up/down 20:00 [0] 1.0 mi (20:00 / mi)

Really easy cool down. Up to top of hill, and then down along future ski trail route.

Then in the hot tub and felt just totally relaxed.

Roller skiing intervals (Rte 11 hills) 1:03:00 [3] 10.5 mi (6:00 / mi)

PM with Tom D. Twice down almost to Green Mtn Tpke, and once over the hill towards Springfield to Stellaphane Rd.

Road now has centerline and shoulder stripe along most of it. Shoulder is 8' for the entire 6 mile length, until you get into the village of Chester (no hope for the poor pedestrians trying to get to town). Perfect new asphalt and a nice wide shoulder. Great workout up over the hill to Springfield -- steep going N, long and steady coming the other way.

Included a bunch of medium intervals, as Tom is always skiing in bursts.

Sunday Oct 12, 2008 #

Trail Running warm up/down (Warm ups) 15:00 [0] 1.2 mi (12:30 / mi)

O - competition race (Beaver Brook #1) 31:33 [4] 3.2 km (9:52 / km)

UNO O Ringen series, 2.8 km course at Hollis HS. This was site of A meet a few years ago, and has some tricky terrain. Ran steady, but not sprint speed, just using this to warm up. Slowed down towards the end, when we got into terrain that was a problem previously. Only trouble was earlier, on #4, where I overshoot up the hillside and blew 4 min.

O - competition race (HBHS #2) 26:04 [4] 2.9 km (8:59 / km)

Same venue, different start. Course 2.12 km. Jogged back and stayed warm. Started second course after short recovery (15 min). Made huge mistake at start, heading off 90 from the right direction, thinking the parking lot on the map was really the playing field.

Took a fall going to #2 on a wet log and bruised the top of my thigh. This knotted up for the balance of the day.

O - competition race 25:18 2.5 km (10:07 / km)

Move to Hollis Elementary #3, course 2.12 km. Scale change to 1:3000, mental adjust from 1:7500; also different mapping style. Lot less detail, but managed ok as course was straightforward. Faster pace, as had Dean, Charlie and Peter around me. Overshot two controls for 30 sec wasted time.

O - competition race (Hollis Town Forest #4) 42:01 [4] 4.0 km (10:30 / km)

Another short transfer, not really cooling off. Changed sox, shoes and wet clothes between races; then off again.

Good run until I blew it going into spur on #9. Had to loop around and relocate to find control in a low visability area; time lost 7 min.

O - competition race (Silver Lake SPk) 26:30 3.2 km (8:17 / km)

Final race Woodmont Orchard, 2.78 km course. Limited chase start, most everyone went off in a mass start. Had cooled down for the first time all day, an hour and half. Not excited about warming up; just jogged around and got loose, but not sweating.

But a mass start is a good way to get pumped, so spooled up quick once things got going again. Took off fast to avoid a backup at the first control; good thing, as there was only one punch. Same to #2. Then Phil Bricker and I overshot #4 and we were back in the crowd. But this was all uphill, so people were well spread out. With Phil, Dean and Jim Arsenault, we ran as a pack thru the rest of the course, with Phil and I switching leads. Fast and furious thru # 13, where I led Phil too low and the rest closed in. Then a sprint to #14 and the finish. Most fun all day.

Thanks UNO, especially Pete and Lex, for a fine event and clockwork coordination!

#1 Beaver Brook - Splits

#2 Hollis Brookline HS - Splits

#3 Hollis Elementary School - Splits

#4 Hollis Town Forest - Splits

#5 Woodmont Orchard - Silver Lake SP - Splits

Saturday Oct 11, 2008 #

Trail Running warm up/down 5:00 [1] 0.3 mi (16:40 / mi)

O - competition (Shelburne Farms) 1:07:00 5.7 km (11:45 / km)

Nice local o-meet put on by Carl Childs and family at the spectaculr Shelburne Farms venue. Actual course length 4.5 km. Start/finish at the palatial Farm Barn, whose forecourt encloses about 1.5 acres.

Expected mostly field and trail running, but followed a powerline towards #2 and got trapped in heavy vegetation. Thick briars ala Quantico land. Then a wrong turn once I hit a trail 300 m later, and more time lost. So maybe 15 min there. Rest of run was clean and across really pretty countryside.

Legs felt good; several fast interval sections when I popped out onto trails and roads. Will have to see how they recover for tomorrow -- UNO's 5 races on 5 maps.

Friday Oct 10, 2008 #

Roller skiing (Rte 11 hills) 1:09:00 [1] 10.45 mi (6:36 / mi)

Still on new asphalt, a little further down the hill towards Springfield. Will be great once they paint the shoulder lines. DP pickups x 5.

Thursday Oct 9, 2008 #

Road Running warm up/down (Cummings Rd) 21:00 [1] 2.2 mi (9:33 / mi)

Warm up with Casey.

Weight Training 45:00 [3]

Planks 40 sec; wall wgts 3 sets; general strength core, upper, lower body; 10/10 pull ups, 20 pushups

Wednesday Oct 8, 2008 #

Road Running (Chester via PO) 56:20 [1] 6.05 mi (9:19 / mi)

AM run. (10) 20 sec pickups towards the end.

Tuesday Oct 7, 2008 #

Road Running warm up/down (AM) 21:00 [1] 2.1 mi (10:00 / mi)

Weight Training (General strength) 45:00 [3]

Planks 40 sec; 2 sets core, legs, upper body; pullups 2x8

Trail Running (Daily hill run) 12:00 [3] 1.0 mi (12:00 / mi)

Cool down with Casey.

Roller skiing (Rte 11 hills) 48:00 [3] 7.2 mi (6:40 / mi)

PM workout with Tom D.

Sunday Oct 5, 2008 #

Road Running long 1:32:00 [1] 9.6 mi (9:35 / mi)

L1 Overdistance. Across Green Mtn Tpke and back up Pleasant Valley to Rte 11. Climbing most of the way back.

Hiking 30:00 [0] 2.0 mi (15:00 / mi)

Hike around the GMUHS trail with friends Tim and Peggy from Baltimore.

Also reinstalled the treads on the Bombi and got it running. Put a new roof on the shed this weekend, too. Getting ready for winter. Hard frost every night for the past few days.

Saturday Oct 4, 2008 #

Road Running (Warmup/recovery/cool down) 55:19 [1] 5.86 mi (9:26 / mi)

Road Running intervals (3 x 3 min) 9:19 [3] 1.17 mi (7:58 / mi)

L3 intervals up a slight hill. Actually ended up more L4 (HR 150); may need to revise the ranges. Will have to do a max HR test next week.

Thursday Oct 2, 2008 #

Weight Training 1:00:00 [2]

AM strength session. 10 min warmup jog. Ladder drills, squat jumps (bad on achilles), leg squats, planks, core, upper body curls, pullups (2 x 7); mostly 2 sets, low reps

Track workout warm up/down 25:00 [1] 2.8 mi (8:56 / mi)

Track workout intervals (7 X 800) 25:20 [4] 3.71 mi (6:50 / mi)

PM Max VO2 workout. Plan for 3 min intervals at L4; decided to do 800's. Had to run around benches for girls soccer game, not to mention the players, so the intervals were a little longer than planned. Rain shower started just as I finished the warmup laps. Didn't want to warm up all over again, so just started into the intervals. Sun out by the time I finished. Static recoveries until HR dropped to 120.
3.39/.54mi
3.42/.53
3.35/.52
3.29/.53
3.26/.53
3.30/.52
3.23/.53
Seemed to hit lower range of L4; HR was in the 144-150 range.

C • SERIOUS 2

Wednesday Oct 1, 2008 #

Road Running (Chester via PO) 53:50 [1] 6.0 mi (8:58 / mi)

Easy distance. Target at Level 1 recovery, but did a few pickups crossing intersections. Much easier to increase HR running than on roller skis. Felt lazy, but comfortable.

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