Training Log Archive: kensr

On the mtn bike to prep for AR next week. Did a full circuit of all the trails, except The Wall, which I left for Alex. Looks like we have about 6 km of ski trails with the new additions, excluding some areas which are still very rough.

Then an hour of cutting and splitting the pile of logs by the woodshed.

C • Ski trails! 5

Per ski coach command.
Out on newly finished pavement. Still needs some lines, but travel is sweet.

Dreary and wet day; ran slow.

Cutting up trunks dropped back in July to stove length; loading and hauling out of woods. Started splitting them, but got lots more to do.

Back in St J. Crisp late afternoon. Nice long run outside of town. Forecast for 30's tonight -- can snow be far behind?

C • Whats with all this running? 2

In St J for work training. Out Mt Pleasant Rd and back. Felt a bit slow after yesterday's run on the uphills; took it easy on the knees coming down.

Got out at the end of today's showers. Felt good on the first 2 mi hill; nice and light. Okay at the big hill half way. Then a long down grade. Decided to take the longer route home, that added the 2 mi hill out of Chester. By then I was down about 3 qts and that one was an effort.

Happy with the long run; went pretty easy.

Mixed wgts with an hour of NPR and taking apart the table saw.
Pull-ups 3 x 10
3 x 20 reps sit-ups, leg curls, extensions, back extensions, single leg squats, bicep curls
3 x 30 wall wgts

Long loop around Chester. Hot, hazy and humid -- Maryland summer weather. Then half mile interval up Rte 11 hill at end (4.53) just to HTFU.

Roller skiing after a few hours on the deck. Sun reflects into this corner like a solar cooker.

5 laps on the straight section towards Chester. V1 L&R, V2, no poles, double pole.

Hot evening run after the sun dropped, and got back from playing golf with economic development people. Running again after a week working on the deck. Major progress this weekend with help by Tim from Balt.

Night run. Getting cool, but humid.

Really easy run to loosen up the muscles. Hot and humid, didn't help the energy level, but felt better afterward. Then a steak to celebrate 36th anniversary.

Felt good from yesterday, but didn't think I should do a run right away and stress joints. So did the ride to I-91 on brand new pavement (some still in the process of being set down). Couple hours later my L knee is aching, so maybe I shouldn't have cranked up the hills quite as aggressively.

Rogaining in upstate NY around Pharsalia near Norwich. Good change from a week of digging deck footer holes at home.

Very nice open forest in many areas, and running on good trails and little-used dirt roads. Southern segment had thick ferns and raspberries, which really tore up my arms and thighs. Weather cool and overcast, perfect for running.

Covered just less than our planned 85 km, due to time lost at night in a couple 1 km bushwacks thru the raspberries and deadfall.

Ended up missing our last control #62, on the way in to the hash house. Spent 45 min attacking from 3 directions; found the feature, but no control. Found out later the bag was hung at a similar feature said to be closer to the road than shown on the map.

Lost the points, but wouldn't have changed the results. We got 2450 points, to win masters. Overall winners got just over 2700 points. Pleased we were pretty close.

Feet fine, no blisters. Felt solid throughout, but fatigued late Sat night. Only break was for a bacon cheeseburger I caught at the concession stand of Bowman state park we ran through at dusk.

Day 1, 8 hrs, 32 km (4 km/hr)
Nite, 10 hrs, 27 km (2.7 km/hr)
Day 2, 6 hrs, 21 km (3.5 km/hr)

C • Nice win! 2

C • "No blisters" 3

Easy ride with group of racers from Y.

Weekend was strictly recovery. Sat went to CT to see mom, yesterday visited Tom and Jan in NY for a cut-throat bocce match between rain showers.