Saturday Jul 1 |
 | Biking 1:00:00 [2] 8.0 mi (7:30 / mi) | |
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| H.M. Rd through lower Red Tail and Crown Ridge to Cranmore, then trail parallel to power line and explored trails and bridge across Kearsarge Brook to North-South Rd. Then Artists Falls Rd and power line back to Cranmore and home. Lovely ride. About a third on single and double track. |
Friday Jun 30 |
| Biking warm up/down 22:00 [2] 4.0 mi (5:29 / mi) | |
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| Biked to and from Cranmore. |
| Running - hilly or rough 1:23:00 [3] 10 km (8:18 / km) +700m 6:09 / km | |
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| Twice up and down Cranmore, roughly following the race course, but I now see it's changed some from last year. Tried to jog as much as possible, only walking the four steep sections. Legs rather than breathing limited uphill. Worked on speed downhill. No knee braces; how will they feel in another day or two? Splits just under 25 up, 17 down, which is about last years race pace. Nice weather after a midday shower. |
| Running - road or flat warm up/down 5:00 [2] 0.4 mi (12:29 / mi) | |
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| Warmup on flat. |
Thursday Jun 29 |
| Running - road or flat 25:00 [3] 1.5 mi (16:39 / mi) | |
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| To Saco Town Beach and back in soft sand all the way. Good resistance run. |
Wednesday Jun 28 |
| Walk/Hiking/Snowshoe 1:00:00 [1] 3.5 mi (17:08 / mi) | |
| rhr:48 |
| Walked beach with Suzanne in more fog; Goosefare Creek to Camp Ellis. |
| Running - road or flat intervals 25:00 [3] 2.0 mi (12:29 / mi) | |
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| 6x 1:25 sprint twice over the "hill" on road next to Underwood, with 2:30 recovery the same distance. Drizzling. |
| Running - road or flat warm up/down 20:00 [2] 1.5 mi (13:19 / mi) | |
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| On roads. |
Tuesday Jun 27 |
| Note | |
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| 2 hours of gardening, mostly shoveling and moving a big pile of mulch. Then 40 minutes of sailing in heavy weather with Dick Scobie - good thing we took the jib off and restepped the mast - really flying at times. Stayed out until I got tired. |
Monday Jun 26 |
| Running - road or flat long 2:20:00 [2] 13.5 mi (10:22 / mi) +4m 6:26 / km | |
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| From Ferry Beach to Pine Point on the beach, back to Old Orchard Beach on the beach, then finished on Rt 9. Pretty foggy most of the time, which was good because I couldn't see the whole 7 miles of beach. Note the climb - great training for Cranmore - NOT. |
Sunday Jun 25 |
| Walk/Hiking/Snowshoe 1:05:00 [1] 4.0 mi (16:15 / mi) | |
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| With Suzanne Rt 9, Ferry Park Rd, and back on beach. |