Training Log Archive: CharlieIn the 30 days ending Sep 30, 2012:
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Sunday Sep 30, 2012 #
7 AM
Hike 52:04 [0] 2.23 mi (23:21 / mi) +189m 18:29 / mi
slept:6.0 weight:163.2lbs shoes: gel kayanos - old
Hiking up Tom's Treat with Rhonda and Sassy, to see if any stray luminaria bags were left over from last night. There weren't, but a nice walk to the top of Gunbarrel and a view over the reservoir. The land trust's 40th anniversary dinner party was in the lodge last night, followed by a hike up the mountain scheduled for 10pm. Apparently the hike went well, but we weren't still up that late.
10 AM
Rowing Machine 10:00 [3] 2.0 km (5:00 / km)
(injured) shoes: 2012 merrell trail glove
Easy row, to test how it felt on the shoulder, and to keep moving. Not horrible, but not really good either. Moving on to the ice pack.
1 PM
Running 1:02:10 5.68 mi (10:57 / mi) +33m 10:45 / mi
ahr:126 max:141 shoes: 2012 Hoka Stinsons
At the river with Rhonda, raining off an on. L leg a bit distressed in quad and hamstring.
Saturday Sep 29, 2012 #
Note
slept:7.0 weight:161.6lbs (injured)
Long day with activities related to Land Trust 40th anniversary celebration. Home late, and no time for any exercise.
Friday Sep 28, 2012 #
Note
slept:8.75 weight:161lbs (injured) (rest day)
Rainy day, shoulder pretty compromised. Having a bit of trouble lifting my arm. Or at least I can do it but it hurts. About ready to try running again, but may wait for better weather.
Thursday Sep 27, 2012 #
9 AM
Gym 55:00 [3]
slept:6.0 weight:161.8lbs shoes: 2012 merrell trail glove
Tough workout, and both Rhonda and I came away hurt. Workout was 3 rounds of row 800M, 30 weighted step-ups ( I dropped the weight for stepping up with the left), 30 V-sits, 20 renegade rows, 20 knees-to-elbows, 10 walking lunges (I subbed squats) 10 situps. Strained my R shoulder on the very first renegade row, pretty painfully. Shook it off for a while, and then subbed out pushups the rest of the way. Just should have stopped completely right then. Rhonda also strained her back at some point, so this wasn't a good day for the old geezers.
Wednesday Sep 26, 2012 #
7 AM
Rowing Machine 45:00 [3]
slept:7.0 weight:163.8lbs shoes: 2012 merrell trail glove
First deadlifts 5 x 3. I worked up to 185. I can lift more than that, but not with good form. Even at 185 my form is a bit questionable.
Then 5 rounds of 10 KB swings and 10 theoretical box jumps. I am doing box step ups to protect my still vulnerable knee.
Then 5 rounds of 10 KB swings and 10 theoretical box jumps. I am doing box step ups to protect my still vulnerable knee.
Tuesday Sep 25, 2012 #
11 AM
Rowing Machine 46:00 [3] 4.75 km (9:41 / km)
slept:7.5 weight:164.2lbs shoes: 2012 merrell trail glove
My friend Dave has got himself a rowing coach, and he has designs on becoming a Crash-B champ. Here is the first workout the coach gave him:
"Warm up - 20 strokes each, arms/arms & body/half slide/full slide/legs only rowing, followed by 5 minutes steady state rowing at "easy" level (approx 2:25 split/21SPM)
THIS IS THE ONE WE'LL DO TOGETHER AT BOATHOUSE: DO NOT REPEAT THIS WORKOUT THIS WEEK
Work out: SHORT BURST ANAEROBIC
Set monitor to SPLIT. Select "new workout">intervals distance. Interval is 250 meters on (top effort) / :2:00 rest (x6 reps). After six, completely stop, rest 5:00, then repeat the entire sequence. Set resistance damper to around 3. Focus on maintaining form while achieving max output. Your rests are longer than the work intervals--use them to get ready maximize each 250 meter burst. Stroke rating uncapped on 250's. See if the second complete set can approach the first set.
Following workout: record data, look at both split and watts"
So of course I had to try it. Super hard!
My splits for the 12 sets:
1. 52.7
2. 51.2
3. 49.9
4. 51.2
5. 51.6
6. 50.5
rest 5 min
7. 53.2
8. 52.9
9. 52.3
10. 52.8
11. 53.0
12. 53.2
Not in a hurry to do it again!
"Warm up - 20 strokes each, arms/arms & body/half slide/full slide/legs only rowing, followed by 5 minutes steady state rowing at "easy" level (approx 2:25 split/21SPM)
THIS IS THE ONE WE'LL DO TOGETHER AT BOATHOUSE: DO NOT REPEAT THIS WORKOUT THIS WEEK
Work out: SHORT BURST ANAEROBIC
Set monitor to SPLIT. Select "new workout">intervals distance. Interval is 250 meters on (top effort) / :2:00 rest (x6 reps). After six, completely stop, rest 5:00, then repeat the entire sequence. Set resistance damper to around 3. Focus on maintaining form while achieving max output. Your rests are longer than the work intervals--use them to get ready maximize each 250 meter burst. Stroke rating uncapped on 250's. See if the second complete set can approach the first set.
Following workout: record data, look at both split and watts"
So of course I had to try it. Super hard!
My splits for the 12 sets:
1. 52.7
2. 51.2
3. 49.9
4. 51.2
5. 51.6
6. 50.5
rest 5 min
7. 53.2
8. 52.9
9. 52.3
10. 52.8
11. 53.0
12. 53.2
Not in a hurry to do it again!
Monday Sep 24, 2012 #
5 AM
Hike 57:21 [0] 1.88 mi (30:28 / mi) +41m 28:32 / mi
slept:5.5 shoes: 2011 gel kayano
The GPS track is a bit of trail navigation before light, getting Rhonda's stuff out to the car. Then we left Source Lake at about 6:30. I drove as far as the Oneida stop on the Thruway, about 6 and a half hours, then Rhonda was sparked up enough to drive the rest. Pretty blasted now.
Sunday Sep 23, 2012 #
10 AM
Orienteering 56:36 *** 3.32 mi (17:03 / mi) +85m 15:48 / mi
ahr:121 max:140 spiked:11/14c slept:7.75 weight:160.8lbs shoes: 2012 MT101 Green
Stratton Brook Green Course. Rhonda left yesterday for a five day canoe trip, and I had planned a lazy, easy day, going to the O-meet in nearby Simsbury, doing a little yard work. Not much else.
Until she called at 6:30 because she wasn't feeling well and asked me to pick her up. So that put a little more urgency into things, and I ran around trying to remember stuff I was supposed to bring and promptly losing track of it, until it was close to 10 and I decided I might as well go to Stratton Brook anyway and just leave from there. Green course seemed like plenty under the circumstances, especially when I figured out there was no brown course.
A few walkabouts. One re-entrant over looking for 6 and had a hard time figuring it out, and wandered into the glass dump on the way to 7 and had a bit of a distressing time getting out of it, although none the worse for it. Also a bit of a walkabout looking for 10 after looking down the right spur and not seeing it and going to see if there was another spur.
Otherwise ok, and went right from the finish to stripping off wet shoes, socks and o-gear and hopping in the car for the 10 hour slog up to Algonquin. I arrived about 9:30 at Source Lake, and did a little night-O to find the cabin, down about a kilometer of trail. Rhonda was pretty eager to see me, came out with her headlamp and met me near the critical trail turn.
Map. Click on map to hide routes.
Until she called at 6:30 because she wasn't feeling well and asked me to pick her up. So that put a little more urgency into things, and I ran around trying to remember stuff I was supposed to bring and promptly losing track of it, until it was close to 10 and I decided I might as well go to Stratton Brook anyway and just leave from there. Green course seemed like plenty under the circumstances, especially when I figured out there was no brown course.
A few walkabouts. One re-entrant over looking for 6 and had a hard time figuring it out, and wandered into the glass dump on the way to 7 and had a bit of a distressing time getting out of it, although none the worse for it. Also a bit of a walkabout looking for 10 after looking down the right spur and not seeing it and going to see if there was another spur.
Otherwise ok, and went right from the finish to stripping off wet shoes, socks and o-gear and hopping in the car for the 10 hour slog up to Algonquin. I arrived about 9:30 at Source Lake, and did a little night-O to find the cabin, down about a kilometer of trail. Rhonda was pretty eager to see me, came out with her headlamp and met me near the critical trail turn.
Map. Click on map to hide routes.
Saturday Sep 22, 2012 #
2 PM
cycling 1:42:56 21.0 mi (4:54 / mi) +686m 4:27 / mi
ahr:123 max:158 slept:7.5 weight:160.8lbs
Tired today. Dropped Rhonda off at Mary Ellen's at 5:15 am, to head off in a party of 12 Mountain Mommas for their canoe trip in Algonquin Park, to return late on Wednesday. Had a hard time getting going after that. A couple of hours of trail and field mowing, and finally got out for a bike ride. First time this year to try leaving from and returning to the house. Not as lively as the other day and the hills got to me, including having to stop and walk about 50 yards of the steepest part of the dreaded Devil's Elbow. A bit afraid of what my back might do if I had tried to press through it there.
Friday Sep 21, 2012 #
7 AM
Gym 50:00 [3]
slept:7.25 weight:160.8lbs shoes: 2012 MT101 Green
Warmup, then 7 minute AMRAP of 5 pullups, 10 pushups, 15 squats. Pushups were a new variation, touch only your chest to the ground, lift and spread your arms wide between each pushup. They were killer hard for me. Took me longer for each pushup than the whole 5 pullups. Then 7 minutes to do a maximum clean and jerk. I only made 95. At 105 I couldn't stand up from the front squat, so that was as far as I got.
12 PM
cycling 1:47:14 21.62 mi (4:58 / mi) +185m 4:50 / mi
ahr:104 max:127
On the bike path with Rhonda. Not working too hard at it. At the northern terminus in Westfield we encountered a gentleman named John Blimling, whom I had known when I worked at Connecticut General. Probably haven't seen him in 30 years. He seems to be applying himself to his bike in his retirement and showed us a clean pair of heels on the way back.
Thursday Sep 20, 2012 #
9 AM
Gym 55:00 [3]
slept:6.75 weight:162lbs shoes: 2012 MT101 Green
Very difficult WOD for me today. First a tabata set of mountain climbers, then 5 rounds of 15 wall ball, 15 toes to bar, 15 pushups, 2 minute rest. There was a fair amount of scaling on the part of people who aren't able to do toes to bar. I pressed through them, but each round took longer and took more out of me. I only ended up completing 4 rounds, because everybody else was done, and I was afraid I would be more sore than was good for me. 4 rounds was plenty. Pretty tired from it.
Wednesday Sep 19, 2012 #
7 AM
Gym 50:00 [3]
slept:5.5 weight:165.2lbs shoes: 2012 merrell trail glove
Small class this morning. 5 x 5 deadlifts. I only went up to 155, trying to keep my form under control. Then 7 rounds of 5 DB split cleans, 5 DB split jerks, 5 renegade rows. 7 rounds is a lot. I only used 20 lb DBs and it was plenty. Finally one set of 10 burpee pullups. Now that is a pretty fine exercise.
Tuesday Sep 18, 2012 #
Note
slept:7.0 weight:160.4lbs (rest day)
A day off to rest and stretch and roll my legs.
Went up to Northampton in the afternoon for Rhonda to buy some camping clothes at the Mountain Goat for her trip to Algonquin Park. They were closed because power was out along the N side of Main St. So that didn't work out, but we had a very nice get together with PG and Gail, which more than compensated.
Went up to Northampton in the afternoon for Rhonda to buy some camping clothes at the Mountain Goat for her trip to Algonquin Park. They were closed because power was out along the N side of Main St. So that didn't work out, but we had a very nice get together with PG and Gail, which more than compensated.
Monday Sep 17, 2012 #
7 AM
Gym 1:00:00 [3]
slept:8.0 weight:159.6lbs shoes: 2012 merrell trail glove
Complex workout - Row 250, 15 KB swings, 15 burpees, row 250, 15 burpees, then rest 3 minutes, run ~2 miles including a pretty substantial hill, rest 1 minute, 3 minutes of KB swings. All fine except the run was tough on my left heel and R calf, both of which have been hurting. Wearing the trail gloves wasn't optimal, either.
4 PM
cycling 33:23 8.62 mi (3:52 / mi) +69m 3:47 / mi
ahr:125 max:150
A little spin around the river from PV to test my road shoes and pedals. No squeak, so that is the answer to the previously undiagnosed noise when pedaling. Not sure how to deal with it if I want to use the SPDs again, but I will try a few things.
Sunday Sep 16, 2012 #
7 AM
Note
AOWN - Rhonda and I took Sassy down to the Big Down Marsh, where we watched 4 otters playing swimming around, climbing up on a log, jumping off, etc. A beaver came over to see what was going on, seemed to chase them a bit, but then the beaver swam off and the otters were back in action. Pretty fine.
3 PM
cycling 1:42:38 24.54 mi (4:11 / mi) +423m 3:58 / mi
ahr:133 max:252 slept:8.0 weight:158.6lbs
From the house to check the bridge on Sandy Brook Rd (not much progress, it seems) and then to Marandino's where Rhonda had agreed to pick me up. Very squeaky. I'm going to swap pedals to see if that is the problem.
The scale continues to be a mystery.
The scale continues to be a mystery.
Saturday Sep 15, 2012 #
Event: WCOC Gay City State Park
10 AM
Orienteering 1:13:34 *** 6.51 km (11:18 / km) +130m 10:16 / km
ahr:118 max:138 spiked:10/14c slept:7.0 weight:161.2lbs shoes: 2012 MT101 Green
Gay City Foot-O. Quite a revelation. I haven't been running since WMOC, mostly sore L hamstring, but a variety of ailments. It shows. I was slow and tired. Nice course, though, and beautiful woods. Headed straight at #2, but didn't see it and drifted right and then left before finding it. Hard to tell how it was I missed it. Then searched for 4 a bit. 5, 6, 7, 8, 9 all right on and reading it all the way. Then fumbled for a bit on 10, not seeing it at the base of the cliff and so looking higher until I saw the stone wall above me. Too far S on 11. Keying off the marsh, which apparently is much smaller right now. Actual time was 80:04, but I didn't start the watch until halfway from 1-2.
Map with route (for without route, click on "Hide route choices")
Map with route (for without route, click on "Hide route choices")
11 AM
Orienteering (Mt Bike) 59:29 *** 4.83 mi (12:19 / mi) +106m 11:32 / mi
ahr:115 max:146 spiked:7/7c
Novice Mt Bike course. Another revelation. I hadn't been on this bike since I pitched off it last summer and broke my wrist, and I hadn't ridden it on rocky trails in at least 10 years, maybe 15 or so. I wasn't all that good at it. This is also much more demanding of my sore knee than the road bike ever is. So a leisurely pace, punctuated by some walking at the rockiest parts. A nice course and a pleasant diversion. Saw PG, J-J and Earl LaVallee all going the opposite way on the longer course. Actual time 52:59. Saw J-J at the finish and stopped to chat before turning off the watch.
Other sightings: Will and Claire, PG and Gail, Joe B and his friend Jeff, of course the meet directors Becks and Mike, GeorgenLyn, Glen and Janet, George Seifert, Jim H., the wealthy N, many others. So some nice visiting. Couldn't stay, as Zack was coming home for the weekend, and I arrived at home something like 30 seconds before he did.
Map with route (for without route, click on "Hide route choices")
Other sightings: Will and Claire, PG and Gail, Joe B and his friend Jeff, of course the meet directors Becks and Mike, GeorgenLyn, Glen and Janet, George Seifert, Jim H., the wealthy N, many others. So some nice visiting. Couldn't stay, as Zack was coming home for the weekend, and I arrived at home something like 30 seconds before he did.
Map with route (for without route, click on "Hide route choices")
Friday Sep 14, 2012 #
Note
slept:8.5 weight:160.8lbs
We bought a new scale recently, when the old one died, and it is most unsatisfactory. Greater precision, in that it provides 0.2 pound increments, but laughable accuracy. So I get on and off a few times in the morning until I get the same answer twice. If I weigh 5 or 6 times, the range is typically 4-5 pounds. Today I am accepting 160.8, but the range was 158.8-163.4. In the market for a better one.
4 PM
Gym 45:00 [3]
shoes: 2011 NB MT840
Not sure I was going to go, but my leg was doing a bit better, so . . . workout was 3 power cleans, 6 pushups, 9 squats, as many times as possible in 3 minutes, then a one minute rest, and do it again, 5 rounds total. So that ends up being a lot of each exercise. I figure about 75 cleans, 130 pushups, 190 squats. This is one of those exercises that will seem much worse tomorrow or the next day than it is today.
Thursday Sep 13, 2012 #
Note
Contemplating the RHINO (Ratlum Holiday International Night-O) for this year. Seems like December 8 and December 15 are the only reasonable possibilities, more likely the 8th.
9 AM
Gym 50:00 [3]
slept:6.25 weight:160.2lbs shoes: 2012 merrell trail glove
Some warming up with PVC pipe, stretching and doing overhead squats. Then 3 x run 400, 10 wall squats, 10 press ups, 10 goblet squats. That didn't work out too well, as my calf seized up after the first run. So I rolled it for a while, then switched to rowing for the 400s. The next part of the workout was push presses 10-8-8, nominally at 65%, 70%, 75% of 1 rep max. Not sure what to use, but went for 65-70-75, which seemed about right. Then the same deal with front squats. Started with 75, but that was too much, and I cut back to 70 for the last 2 sets. Then home to ice R calf and left knee.
3 PM
Note
Massage from Heather. Much needed, revealed a lot of tight sore areas. Should stop to visit Jamie, just around the corner.
Wednesday Sep 12, 2012 #
12 PM
cycling 36:43 8.6 mi (4:16 / mi) +65m 4:10 / mi
ahr:121 max:207 slept:6.0 weight:161.8lbs
Little spin around the river with Rhonda and Cindy after putting the bikes back together. There's an annoying squeak in my bike that I need to find and get rid of. It was acting up the last three days of the trip in Italy, and the trip back doesn't seem to have resolved it.
4 PM
Gym 50:00 [3]
shoes: 2012 merrell trail glove
Well, PG may not approve, but back to crossfit now that I am in the good old US of A. Some skill work on hang snatches, then the workout was 4 rounds of run 400, 12 pullups, 12 barbell roll-outs. Surprisingly hard, but then again, I am jet-lagged. Interesting how the pullups fall off whenever there is another exercise that involves the grip, no matter how tangentially. Did the last two rounds of pullups with a band. Hard enough.
Tuesday Sep 11, 2012 #
8 AM
Running 32:45 3.28 mi (9:59 / mi) +28m 9:44 / mi
ahr:119 max:134 slept:8.0 shoes: 2012 MT101 Black
Jogging from the hotel out to the aqueduct. Much better than yesterday, knee calmed down, feet not as sore. Lovely morning, our last in town. Giulia to pick us up in an hour and take us to the train station.
The track is particularly wacky. Start and finish should both be where the finish shows. Not sure what it was thinking the first kilometer or so.
The track is particularly wacky. Start and finish should both be where the finish shows. Not sure what it was thinking the first kilometer or so.
Monday Sep 10, 2012 #
8 AM
Running 40:00 [3] 3.5 mi (11:26 / mi)
slept:6.5 shoes: 2012 MT101 Black
Short jog east to the old Roman aqueduct. Amazing thing, mostly in ruins but still standing in parts. There is a golf course along the western side of it. Had the garmin, but somehow it had run the battery down so nothing to show for it.
10 AM
Hike 2:00:00 [3]
shoes: 2012 MT101 Black
Bus and subway into town then some hoofing it around looking at more landmarks, including the Trevino Fountain, empty and apparently undergoing some restoration, but packing in a big crowd. Then we worked our way over to the Vatican, but too much crowd for me there, too. Finally we worked our way back to the much quieter area of Trastevere, where we had another spritz, and a delightful lunch at a local place, Trattoria di Teo. Tender chunks of veal with peas, mixed salad, grilled eggplant and peppers, a half bottle of wine and a bottle of sparkling water. All delicious, and all for 25 euros. Amazing. Feet and especially knee protesting mightily. We got the closest subway, changed at Termini and got off at Colli Albani, where we took a bus the rat of the way. The Rome metro is very nice, clean and kind of new. Trains come quite often, and 1.50 euros takes you wherever you want, with re-entry upto 1 hr 40 minutes.
Sunday Sep 9, 2012 #
8 AM
Hike 40:00 [3] 2.5 mi (16:00 / mi)
slept:7.5 shoes: 2012 MT101 Black
Short morning walk with Rhonda to and along the Appian Way. Very beautiful. Some cyclists and joggers. Feeling a little sluggish for jogging ourselves, but maybe tomorrow morning. The Appian Way is cobblestone, goes all the way to the Colisseum, so I understand.
10 AM
Hike 2:00:00 [3]
shoes: 2012 MT101 Black
Walking around Rome with Rhonda, Tullio, Giulia and Francesca. We had parked near the Colosseum, and got quite a tour of ancient sites. At the same time, I was getting quite a few Italian lessons. Very fine.
Then we repaired to a bar to sip Aperol spritz, and then to a magnificent lunch at the buon ristorante Roma Sparita. Then family Pra went home to take Francesca to the airport for her tonfly to her next appointment in Paris, and eventually back to LA.
Then we repaired to a bar to sip Aperol spritz, and then to a magnificent lunch at the buon ristorante Roma Sparita. Then family Pra went home to take Francesca to the airport for her tonfly to her next appointment in Paris, and eventually back to LA.
2 PM
Hike 3:00:00 [3] 8.0 mi (22:30 / mi)
shoes: 2012 MT101 Black
On our own in Roma, visiting the Pantheon, Piazza Navona, Spanish Steps, and then heading back to the Colosseum. There we had the bright idea of hiking back along the Via Appia Antica, the old Appian Way. Parts of it are really charming, but mostly a lot of paving stones hard on the feet, and fast traffic zipping too close for comfort. Not an experience we are likely to repeat. I knew 2 Italian terms for walking, andare a piedi and fare una passeggiata . Tullio thought the latter was more like strolling than what we were doing, and suggested a term he described as slang: scarpinare. Francesca's sister Cristina laughed when I used it.
Saturday Sep 8, 2012 #
Note
Photos from 2010 Giro stage that finished near our hotel in Montalcino. Lucky for us we didn't have to arrive on the "white road" in an all day rain. Evans won the stage, coming right near our hotel with a few hundred meters to go.
Note
Some strolling around Siena in the morning, all around town. Too early to get int the Duomo, which doesn't open until 10:30, but we were not eager for that anyway. Then traveling by train, first to Chiusi, then to Rome. Train to Chiusi was late, so we had to run to make it. We sat with a young man whose English was no better than my Italian, and he was eager to talk, so we had a very fragmented conversation. When we got to Rome, I had to find a train to Capannelle, and not sure how to do it, carrying bags and bikes. A little adventure. We were well out on one of the platforms, 11, as it turns out, but by the time I found out where to get the next train, I didn't know which platform Rhonda was on. After several failed attempts I tracked her down, but we had missed a train in the interval.
So eventually to Capannelle, where we were picked up by our friend Tullio, the father of our exchange student Francesca from 11 years ago. What a nice surprise he had for us! Francesca is in town for just the weekend, part of a 2 week business trip to France, Spain and Italy. How wonderful to see her again!
Our best meal of the trip, prepared by Francesca's mom, Giulia. Giulia speaks almost no English, and speaking to her in Italian had been one of my main goals in trying to learn the language. Éstato un grande successo. Or something like that.
So eventually to Capannelle, where we were picked up by our friend Tullio, the father of our exchange student Francesca from 11 years ago. What a nice surprise he had for us! Francesca is in town for just the weekend, part of a 2 week business trip to France, Spain and Italy. How wonderful to see her again!
Our best meal of the trip, prepared by Francesca's mom, Giulia. Giulia speaks almost no English, and speaking to her in Italian had been one of my main goals in trying to learn the language. Éstato un grande successo. Or something like that.
Friday Sep 7, 2012 #
8 AM
cycling 5:27:07 35.77 mi (9:09 / mi) +916m 8:28 / mi
ahr:98 max:159 slept:7.0
Last day. Long descent from Montalcino, then a lot of what the guide calls mangia e beve, eat and drink, up and down. Something of a climb up to the Abbey at Monte Oliveto, where we saw murals primarily about the life and triumphs of Benedetto, head of the Benedictines. Then on to lunch in Asciano, lovely town. Then mostly downhill with a few shorter ups, really the nicest ride of the trip. We rode down a long ridgeline with long expanses of fields, most of them recently plowed. A town on every hilltop in the distance. Ahead we could see the tower in Siena in the distance. We finished up in Taverne d'Arbia, to avoid the heavy traffic between there and our hotel. Pack up the bikes and then dinner in the city center at the Piazza Mercato.
Thursday Sep 6, 2012 #
9 AM
cycling 2:46:32 23.28 mi (7:09 / mi) +700m 6:33 / mi
ahr:109 max:159 slept:7.0
Una bella giornata today, not too hot, no rain in sight. Back down the hill to the autostrada, then a six Km climb on the autostrada until back on the secondary roads near Quirico. Climbed to Rocca Tenananno, and then we stopped at Bagno Vignone, site of ancient Roman baths, with hot springs spilling down the hill and many ancient buildings. So many beautiful towns, so close together. Another climb out of town and my legs and lower back were starting to feel cooked. Amazingly long sweeping switchback descent that went on and on, and I turned off the GPS at the bottom of the next climb and took refuge in the van for the climb to Sant' Antimo, where I sat outside a bar and sipped a cappuccino until the rest of the group made it up the hill.
12 PM
cycling 8:41 0.4 mi (21:42 / mi) +15m 19:26 / mi
ahr:98 max:122
Short little descent from the bar to the abbey, where we listened to a bit of the daily chanting. Very old building, amazing acoustics. Two or three voices filled the church. Wonderful vaulted ceiling looked like a boat. Going back and forth so much I turned it off.
cycling 46:20 6.68 mi (6:56 / mi) +342m 5:59 / mi
ahr:129 max:149
Back up from the abbey to the bar, for a nice lunch of birra and tagliatelle con funghi, then I was restored enough for the gentler 10K climb back to Montalcino with Rhonda. Followed by a nice dip in the pool that livened me up a bit. Knee is pretty sore, getting tired. One more day of cycling and then a rest break that will be good for me. Went out for a walk around town with Rhonda after showering. Plenty steep this town.
Wednesday Sep 5, 2012 #
9 AM
cycling 6:21:57 35.4 mi (10:47 / mi) +1230m 9:44 / mi
ahr:105 max:191 slept:7.0
Left Montepulciano and the magical Villa Cicolina in beautiful clear weather. I had thought we were on top of the world at Montepulciano, but it turns out we were just on the flank. A long, long climb from there, and then over the top into a series of long sweeping switchbacks with tight turns. Stunning terrain. Then climb again to Montichiello, a beautiful old town where we stopped for cappuccino and panforte. Then another nice descent and a climb to Pienza, larger and very popular town, where we had lunch. An apparent local traditaion, getting picture taken with your spouse or s.o. under the sign for Via Dell'Amore. Lunch the excellent ribollita, not too filling, but very tasty. Then some more down and up to Quirico, also an ancient hill town, but very quiet, and another down and up, long, long up to Montalcino. At the city wall we waited to re-group to head to the hotel, watching the thunder clouds coming in, feeling the wind pick up, and knowing we were going to get dumped on. Last 500 m in driving rain to Hotel Dei Capitani, perched on the edge of the sky, looking down at all of Tuscany over the pool, but too cold and wet to want to get in the pool this evening.
Tuesday Sep 4, 2012 #
9 AM
cycling 4:43:02 26.06 mi (10:52 / mi) +469m 10:17 / mi
ahr:96 max:163 slept:7.5
Left Villa Aurea in Cortona after a large and varied breakfast, 3 kinds of eggs, salami and cheese, cake, cappucino, fruit. A little up to start and then quite a bit that was flat, until we started climbing later on the way to Montepulciano. Stopped for lunch at the surprisingly excellent Osteria di Nottola, where I had tagliatelle boscaiola (pasta with the freshest and tastiest porcini mushrooms and bits of sausage). Then the climb just the last three K or so to our lodging at Villa Cicolina. Amazingly beautiful spot. Each of our villas has surpassed the one before. Our room is a suite, with sitting room, kitchen and bedroom. High vaulted beamed ceiling, with brick walls, floor and ceiling and opening on a garden.
Rhonda puts the hammer down on the hills. I am keeping up reasonably well, and not feeling too much discomfort in my knee, so perhaps turning the corner on this injury. This is all very good for the state of my hamstring, which doesn't hurt at all.
Rhonda puts the hammer down on the hills. I am keeping up reasonably well, and not feeling too much discomfort in my knee, so perhaps turning the corner on this injury. This is all very good for the state of my hamstring, which doesn't hurt at all.
Monday Sep 3, 2012 #
9 AM
cycling 7:33:58 42.7 mi (10:38 / mi) +1059m 9:52 / mi
ahr:99 max:158 slept:7.5
Woke up at 4:30 to a vigorous downpour, and a forecast of 90% of rain, but after a leisurely breakfast of cappucino, salami, eggs, cake, juice, etc., the clouds broke and we had quite nice weather. We left from Villa Poggiolo. Across a not so steep hill to the shore of Lago Trasimeno, site of a famous battle where Hannibal defeated the Romans. Then a few mechanical issues, and lunch in Passagnino, whic seemed to go on for a while. The group broke up at Touro, some headed directly to our next stop at Cortona, the rest of us taking a few long climbs, going via Mercantole, Montanare and Pergo. The climbs were tough, but very nice. On top of the first one it started to rain, so I put on a rain jacket, which was fine for the descent. 1.5 Km up the next hill I was cooked, so I had to take it off again. First climb was 6K, second one was 5k, all at about the limit of what I can climb seated. Then the last 10 K into Cortona mostly downhill and rolling, just beautiful. Toscana more green than Umbria had been, Umbria in the middle of a serious drought. As I approached Cortona, really black storm clouds not far away. Just got in before the downpour. Pretty lucky.
Sunday Sep 2, 2012 #
9 AM
cycling 6:37:50 34.74 mi (11:27 / mi) +469m 10:59 / mi
ahr:90 max:164 slept:8.0
Day 2, from Assisi to Villa Poggiolo. Back out the way we finished yesterday, by Santa Maria degli Angeli, then on the way to Deruta for a tour of the Grazia ceramiche fabbricia. Beautiful stuff, way too expensive and impractical, but nice to look at. Nice to see how they make it. A big lunch, then pressed on. Some big climbs in the afternoon.
The villa was lovely. Even better was dinner down the road at the home of some friends of the tour operators, a charming family in a beautiful old brick home. Magnificent Italian dinner: 5 kinds of cheeses ( a remarkable ricotta, bufalo mozzarella, two kinds of sheep manciano, parmeggiano, and the best gorgonzola I've ever encountered), walnuts and bruschetti for appetizers, primo piatto of pasta with pesto, secondo piatto rolled beef with insalata misto, then homemade cakes and gelato for dessert, each course with a different wine. Charming, charming family. Two sisters, about 50-ish, their mother, and the daughters of each sister, assisted by the young girls' boyfriends. A beautiful table set outside, then a storm drove us in, and without missing a beat a beautiful table set up in the kitchen. A wonderful evening.
This is a pretty amazing tour in terms of the compatibility of the group. No one lagging behind, no one champing at the bit to go faster. A good steady pace, apart from the long cappucino and lunch breaks, which are no so bad either. I am getting some Italian lessons from the guides, Marco and Beppi. Very cool.
The villa was lovely. Even better was dinner down the road at the home of some friends of the tour operators, a charming family in a beautiful old brick home. Magnificent Italian dinner: 5 kinds of cheeses ( a remarkable ricotta, bufalo mozzarella, two kinds of sheep manciano, parmeggiano, and the best gorgonzola I've ever encountered), walnuts and bruschetti for appetizers, primo piatto of pasta with pesto, secondo piatto rolled beef with insalata misto, then homemade cakes and gelato for dessert, each course with a different wine. Charming, charming family. Two sisters, about 50-ish, their mother, and the daughters of each sister, assisted by the young girls' boyfriends. A beautiful table set outside, then a storm drove us in, and without missing a beat a beautiful table set up in the kitchen. A wonderful evening.
This is a pretty amazing tour in terms of the compatibility of the group. No one lagging behind, no one champing at the bit to go faster. A good steady pace, apart from the long cappucino and lunch breaks, which are no so bad either. I am getting some Italian lessons from the guides, Marco and Beppi. Very cool.
Saturday Sep 1, 2012 #
9 AM
cycling 4:31:35 33.14 mi (8:12 / mi) +571m 7:47 / mi
ahr:103 max:158 slept:7.5
First trip of the bike tour. This one a round trip back to Assisi. Cool day after yesterday's violent thunderstorms seemed to have blown out the heat. Along the ridge lineabove the valley to Spello, where we stopped for half an hour of cappucino and sightseeing, and where I turned off the watch for a bit and forgot to start it again until we were on our way to the old town of Bevagna, and another stop in the town square, taking pictures. We wound our way through some other small towns, including il paese piccolo of Torre del Colle, and then to lunch at Cantina Dionigi, a vineyard. Lunch was bruschetta, salami and ombetta with pecorino and 4 kinds of wine. 3 too many for me, but Rhonda liked them. Enough to buy a case to send home. The best one was their Vigna del Brillo.Back across the valley and stopping at Santa Maria Degli Angeli Cathedral, with a service going on with many Franciscan friars in garb at the apparently famous church within the church. Very beautiful. And home again for some relaxing before a walk up into Assisi for dinner later.