Training Log Archive: cmorseIn the 31 days ending Aug 31, 2009:
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| 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 | Fr | Sa | Su | Mo | |||||||||||||||||||
Monday Aug 31, 2009 #
Run - Road race (SLR 5K) 21:11 [5] 5.0 km (4:14 / km)
ahr:100 rhr:43 slept:7.5 weight:78.5kg shoes: NB 790 {orange}
Snuck out of work early and got home about 30 minutes before bus. Quick change and off down the road to see how fast I could run my 5K measured route down the dirt road, up hare a bit and then back. No real climb, but a few gentle rollers including a gradual incline on the final 500m or so. 10:02 out, 11:09 back.
I'd really like to get this under 20 minutes, have to lose some ballast first.
I'd really like to get this under 20 minutes, have to lose some ballast first.
Hiking (walk w/Jackson) 20:00 [0] 1.8 km (11:07 / km)
shoes: NB 790 {orange}
walk w/ Jackson and Hayden after homework and before dinner (homemade pizza 'sumption). Getting cooler - going to be a nice sleeping night..
Sunday Aug 30, 2009 #
Note
working again....
Saturday Aug 29, 2009 #
Note
rhr:45 slept:6.0
worked all day, then out running errands with the family in the pm. Just no time..
Friday Aug 28, 2009 #
Note
rhr:45 slept:7.0
nothing today, but I am 'training' - got my first set of contacts this afternoon - probably just wear them for sports, but hopefully my orienteering in the rain will improve. First benchmark passed, got them back out - better than I did in the office.
Thursday Aug 27, 2009 #
Run - Trail (Charter Oak) 24:19 [3] 4.6 km (5:17 / km) +70m 4:55 / km
rhr:42 slept:6.0 weight:78kg shoes: NB 474
Pre-dawn run at work - from parking lot over to new 'trail' system - totally overgrown and infested with roses and brambles - hard to find the trail at times. Bailed and just ran in cleaner woods away from marsh. then out to old dirt road and then turned around and ran the 1200m uphill stretch to Charter Oak apartments (5:48), then easy run on grass back to parking area.
Not much, but good to get out
Not much, but good to get out
Run - Road (run w/ Jackson) 16:10 [3] 2.75 km (5:53 / km)
shoes: NB 790 {orange}
after dinner run w/ Jackson - timed mile, 500m warmup, then timed mile (9:00), then cooldown jog back home.
Wednesday Aug 26, 2009 #
Hiking (walk w/ Jackson) 30:00 [1] 2.5 km (12:00 / km)
rhr:44 slept:6.5 weight:78.9kg shoes: NB 474
brisk walk w/ Jackson - some jogging - old trolley bed
Tuesday Aug 25, 2009 #
Note
rhr:44 slept:6.5
nuthin - long day, kids start school tomorrow
Monday Aug 24, 2009 #
Note
rhr:46 slept:8.5
was going to get out this am, didn't happen. now it's 9pm and another opportunity presents itself, but the will is gone. :-(
Sunday Aug 23, 2009 #
Bike - Recumbent (Rockville spur/v falls) 1:23:00 [3] 32.0 km (2:36 / km) +260m 2:30 / km
rhr:43 slept:8.0 weight:77.6kg shoes: Slipstream
slr>fox hill> Rockville spur> valley falls> reservoir rd> slr
dodging rain storms, wet roads, ultra humid
dodging rain storms, wet roads, ultra humid
Saturday Aug 22, 2009 #
Note
rhr:43 slept:6.0 weight:78.5kg
Friday Aug 21, 2009 #
Note
rhr:40 slept:5.0 weight:78kg
Been dealing with 4am alarm calls all week, so this AM I finally had the opportunity to 'sleep in' until after 5 so what happens? I wake up at 4am anyway... Spent a bit too much time watching twitter feeds from the relays in Hungary since the official 'live results' were rather pathetic. Would have been cool to have the video working, but I didn't pay up and from the sounds of it many who had paid weren't getting anything useful either. Though Boris seems to have had a good feed...
Sound like Rosstopher had a great run, not sure how Eric and Eddie fared... (haven't checked the rest of AP yet)
Sound like Rosstopher had a great run, not sure how Eric and Eddie fared... (haven't checked the rest of AP yet)
Thursday Aug 20, 2009 #
Note
rhr:45 slept:4.5 weight:78kg
Was going to go for a bike ride, but stuff kept coming up and eventually it was dark - and still hot and muggy
Wednesday Aug 19, 2009 #
Note
Just reading one of the cycling blogs I check from time to time and came across this video - truly insane.. The interesting stuff starts a couple minutes in....
Run - Trail race (Forest Park 5K) 22:29 [5] 5.0 km (4:30 / km) +50m 4:17 / km
shoes: NB 790 {orange}
Another hot night, probably still around 90 at race time. Felt about the same as last time, but when it came time to rocket down the hill and up the final hill to the finish, I just didn't have anything extra to use. Finished 9th - but probably about twice the crowd as last time. Chatted with Charlie before and after the race.
Tuesday Aug 18, 2009 #
Other (Enduro Test Drive) 30:00 [2]
Test riding a RANS high racer up at Basically Bicycles. Very nice bike, hadn't ridden a high racer before but felt like a much higher cruising speed than the slipstream and although some reviews noted steering instability at slow speeds when climbing, I didn't find it to be so at all. Perhaps if I was climbing insanely slowly there would be some wobble, but at that speed I'd make better time just getting off and walking. That said, it climbed a pretty decent little grade in the middle ring just fine - but it is equipped with a mountain crank so the middle ring was like 32 teeth or something. This bike is a lot lighter and stiffer than mine as well which also helps a lot with climbing. Got a couple other bikes I'd like to test ride, but I think I'm convinced its time to sell the Slipstream and move up to a little more performance oriented bike.
Bike - Recumbent (Gehring / Mile Hill) 1:04:00 [3] 24.1 km (2:39 / km) +300m 2:30 / km
shoes: Slipstream
early evening ride - bought a Schwalbe Marathon Racer and installed it on the bike, then took it out for a spin. Probably around 80 when I left. First couple of hills really sucked, but then I loosened up and the ride went well even cruising at a decent pace up some longer, gentler inclines. But still slow on the steeps. The Enduro would definitely be faster on the climbs and certainly roll better on long flat stretches.
I guess I just need to post some ads and find a buyer for the Slipstream so I can upgrade to a new steed...
I guess I just need to post some ads and find a buyer for the Slipstream so I can upgrade to a new steed...
Monday Aug 17, 2009 #
Run - Trail race (Wickham Park XC) 16:35 [5] 4.18 km (3:58 / km) +20m 3:52 / km
rhr:45 shoes: NB 790 {orange}
Hot... Damn Hot....
But the families up in NH on vacation, so lacking any other excuses, I headed over to Wickham for the final of the summer XC series. Drained 2 20oz bottles with Nuun electrolytes before the start and started toward the back of the pack - far enough back that I couldn't hear the guy talking before the gun went off. Stayed on the grass along the road sections where possible and tried to run as evenly paced as possible - no real landmarks so pretty much ignored the watch. Crossed the line in 57th place surprised to see my time of 1635 - I certainly didn't feel faster than the other night in Bolton, but who knows...
EDIT: Results show me 58th of 163, my time of 16:35 correct - sweet.... (8th M40-49, Brett Stoeffler 12th overall in 13:50, fastest M40 - way beyond my league though)
Forecast to be damn hot again tomorrow - not sure what I'll do - but probably go to Forest Park on Wednesday...
But the families up in NH on vacation, so lacking any other excuses, I headed over to Wickham for the final of the summer XC series. Drained 2 20oz bottles with Nuun electrolytes before the start and started toward the back of the pack - far enough back that I couldn't hear the guy talking before the gun went off. Stayed on the grass along the road sections where possible and tried to run as evenly paced as possible - no real landmarks so pretty much ignored the watch. Crossed the line in 57th place surprised to see my time of 1635 - I certainly didn't feel faster than the other night in Bolton, but who knows...
EDIT: Results show me 58th of 163, my time of 16:35 correct - sweet.... (8th M40-49, Brett Stoeffler 12th overall in 13:50, fastest M40 - way beyond my league though)
Forecast to be damn hot again tomorrow - not sure what I'll do - but probably go to Forest Park on Wednesday...
Run - Trail warm up/down (Wickham) 8:00 [2] 1.0 km (8:00 / km)
shoes: NB 790 {orange}
jogged up to register, then back to car because I forgot to change my glasses then back to start.
Sunday Aug 16, 2009 #
Run - Road (Woodlake) 58:45 [3] 11.6 km (5:04 / km) +100m 4:51 / km
shoes: Adidas Response Trail 14
early AM road run out to Woodlake and back. Ran with Rich Moore for a couple miles on dirt road going out (he was on Mtn Bike) which helped pick up the outbound pace for a while. Legs complaining, but glad I did it...
Friday Aug 14, 2009 #
Hiking (Crandalls) 1:00:00 [1] 5.0 km (12:00 / km) +100m 10:55 / km
shoes: Adidas Response Trail 14
early afternoon hike w/ Jackson - reasonably brisk pace - sweating a bit, but it was warm out - fdf's and skeeters out, but not bothersome.
Thursday Aug 13, 2009 #
Run - Trail race (Bolton X/C) 18:32 [4] 4.34 km (4:16 / km) +40m 4:05 / km
shoes: NB 790 {orange}
Decided to go over to Bolton HS for the last of the Bolton XC series. Nice cool evening, but hadn't eaten much today and didn't really warm up enough. Nice course, two loops - went into the woods in 6th spot but toward the end of the first loop I lost a little steam and a couple folks snuck past. Held my 8th spot until coming back into the field to the finish and let a couple more go by to finish in 10th spot - just didn't have any fight in me tonight. Breathing was pretty labored as well.. Nice to be out - chatted with Deb (and Shep) and Jim Henderson...
Sunday Aug 9, 2009 #
Bike - Recumbent (Woodlake) 27:25 [4] 11.6 km (2:22 / km) +100m 2:16 / km
rhr:44 shoes: Slipstream
Quick rocket run out to woodlake and back. Haven't ridden solo and hard at all this year, so figured I'd see what kind of pathetic shape I'm in. Decent ride, up into the low 40's (kph) on a couple long gentle downhills though the rhythmic thump from my back tire tells me I should replace it before it blows out on me...
Considering the possibility of selling this bike (though I love it - it's heavy and thus slow climbing) for a lighter, more responsive 'bent. Don't want to part with the USS steering but lightweight USS bikes are all foreign and quite pricey. Always tradeoffs I guess...
Considering the possibility of selling this bike (though I love it - it's heavy and thus slow climbing) for a lighter, more responsive 'bent. Don't want to part with the USS steering but lightweight USS bikes are all foreign and quite pricey. Always tradeoffs I guess...
Thursday Aug 6, 2009 #
Bike - Recumbent (Vernon Rail Trail) 1:00:00 [1] 12.2 km (4:55 / km)
shoes: Slipstream
Afternoon ride w/ Hayden - quite a pleasant day to be riding, but he called it short at an hour.
Wednesday Aug 5, 2009 #
Run - Trail race (Forest Park 5K) 22:14 [5] 5.0 km (4:27 / km) +50m 4:14 / km
shoes: NB 790 {orange}
5K at Forest Park - course new to me, wound up getting cajolled into starting on the line - off down the road and turned the first corner at 50m with 3 very fast guys in front of me and everyone else behind - told myself not to chase the leaders and go out too early, but their pace didn't seem all that brisk so I stuck with them. Down the hill and then right onto some really muddy single track along the bottom with a small stream crossing - guys in front of me were dancing about a bit trying to stay less muddy when in fact there was no way to avoid it - I just plowed ahead including the stream where they bounded across on a plank - still with them when the trail turned up and not breathing hard at all.
About 6-7 minutes in they began to pull away slowly and I didn't try to chase, but kept them in sight as long as possible to avoid any missed turns. Wound up with only one bobble after they were out of sight when the trail popped out onto a road with arrows going both ways - no sign of bodies either direction so I started right but then a course official came riding up and said other way - so about 5 seconds hesitation.
In no mans land until about 15-16 minutes in when I finally saw someone behind me. Figured I'd get reeled in by the pack but tried to stay steady knowing what the final hill looked like and hold something in reserve. Began what I fathomed must be the final downhill into the ravine again and really opened it up to hopefully leave no option for being caught, then across the stream and powered up the hill to the finish with no one in sight. 16 seconds under my random estimate of 2230 to finish right where I began - in 4th place. Rather odd sensation to run a race and not get passed, nor be passed in the entire race - must mean I was running pretty consistently - at least that's my story and I'm sticking to it.
climb is a total wag....
Nice to get out...
About 6-7 minutes in they began to pull away slowly and I didn't try to chase, but kept them in sight as long as possible to avoid any missed turns. Wound up with only one bobble after they were out of sight when the trail popped out onto a road with arrows going both ways - no sign of bodies either direction so I started right but then a course official came riding up and said other way - so about 5 seconds hesitation.
In no mans land until about 15-16 minutes in when I finally saw someone behind me. Figured I'd get reeled in by the pack but tried to stay steady knowing what the final hill looked like and hold something in reserve. Began what I fathomed must be the final downhill into the ravine again and really opened it up to hopefully leave no option for being caught, then across the stream and powered up the hill to the finish with no one in sight. 16 seconds under my random estimate of 2230 to finish right where I began - in 4th place. Rather odd sensation to run a race and not get passed, nor be passed in the entire race - must mean I was running pretty consistently - at least that's my story and I'm sticking to it.
climb is a total wag....
Nice to get out...
Run - Trail (Forest Park) 35:00 [3] 5.0 km (7:00 / km)
shoes: NB 790 {orange}
Got to the park early, so went for a half hour fairly easy running. Ran many of the course trails, but must have been real early as none of the markings were out yet. Also includes about 5 minutes jog back to the car afterwards.
Monday Aug 3, 2009 #
Note
Took Hayden to Wickham Park for race #4 in the series. He ran the mile but had some issues and walked much of the 2nd half mile. No one to watch Hayden, so I didn't get an opportunity to run. Might try to get up to Forest Park on Wednesday.
Sunday Aug 2, 2009 #
Bike - Recumbent (FV Rail Trail) 1:14:00 [1] 17.8 km (4:09 / km)
shoes: Slipstream
Early AM ride w/ Hayden - Rt 20 south over newly opened bridge over Salmon Brook at Granbrook Park, down around Imperial to the airport, then back and up past Copper Hill and back to Rt 20. Gorgeous day to be out - overcast, but nice riding. Noted a little repetitive noise on the rear wheel and while taking a break by the airport, I spotted two areas where the tire is wearing at the rim and heading toward a blowout - time to get a new tire I guess - this one is original so has a couple thousand miles on it plus whatever mileage the bike had prior to my buying it.
Run - Trail (Shafran) 19:27 [4] 3.75 km (5:11 / km) +65m 4:46 / km
shoes: NB 790 {green}
afternoon run - light showers but not enough to affect vision, wasn't pushing as hard as last week, but fewer water features on the trail to dodge - still very muddy in the usual locations though.
Run - Road 10:03 [3] 1.8 km (5:35 / km)
shoes: NB 790 {green}
to/from trail head
Saturday Aug 1, 2009 #
Note
up to North Adams w/ family - bit of hiking around Natural Bridge and Greylock. Gorgeous day, wish I had time to get out for a run or a ride...