Monday Mar 31 |
 | machines 12 [2] | |
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| bike warm-up |
| Track 8:56 [5] 1.5 mi (5:57 / mi) | |
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| indoors. 6x400x400. On goal; hard work. 88;90;90;89;89;90. |
| Track 26:30 [2] 3.0 mi (8:49 / mi) | |
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| Before, between (slowww); after. |
Sunday Mar 30 |
| Road Run 34:57 [3] 4.5 mi (7:46 / mi) | |
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| Smith-Childs loop. Legs felt OK. |
Saturday Mar 29 |
| Orienteering (training) 1:50:16 [2] 9.2 km (11:59 / km) | |
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| Gay City. First 16 controls of 2001 Billygoat (again skipping 14). Very relaxed, walk-jog. Easy navigating. I love the wide-open woods. 70 degrees and cloudy. |
| Trail Run 16:00 [2] 1.8 mi (8:52 / mi) | |
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| Rt. 85 parking lot to start triangle; back from 16. |
Friday Mar 28 |
| machines 30:00 [3] | |
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| stepper, l9,10,11. |
Thursday Mar 27 |
| Road Run (hill repeats) 36:32 [4] 4.2 mi (8:41 / mi) | |
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| Did three Amity Rd. hills in 3:36; 3:34; 3:36. |
Wednesday Mar 26 |
| machines 20:00 [3] | |
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| crosstrainer, l11. |
Tuesday Mar 25 |
| Trail Run 1:01:12 [2] 6.0 mi (10:11 / mi) | |
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| Robert Frost trail, Juggler Rd. and back. Absurdly slow: more than half the trail covered in snow, ice, mud, or under water - and need a day off. |
Monday Mar 24 |
| Track 20:49 [4] 3.0 mi (6:56 / mi) | |
| |
| Indoor track. Substantial improvement - in control of pace the whole way - but felt hip on turns, and sore after. Probably last indoor workout. Splits: 6:54; 6:59; 6:56. |
| Track 16:34 [2] 2.0 mi (8:17 / mi) | |
| |
| Before and after. |
Sunday Mar 23 |
| Road Run 32:00 [3] 4.0 mi (7:59 / mi) | |
| |
| Jogging around Smith, then a 7:54 mile with Adam at the track and a 200 race in 43 sec. (I got creamed.) |
Saturday Mar 22 |
| Orienteering 1:35:41 [3] 7.25 km (13:12 / km) +450m 10:04 / km | |
| spiked:10/13c |
| WCOC meet at Tarryville Park. Did the blue course, 7.2k, at least 450m of climb. Great day, low 60's, snow almost gone. Relaxed pace, walking anything steep, slippery, or rocky. Felt good the whole way and really enjoyed it. Clean navigating for me: a couple 20-30 second mistakes, maybe a couple of sub-optimal route choices. |
| Trail/Road Run 6:30 [2] 0.75 mi (8:39 / mi) | |
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| warm-up. |
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|
Blue - Splits |
Friday Mar 21 |
| Orienteering 59:22 [2] 5 km (11:52 / km) | |
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| At Norwottuck. Very, very wet. |
Thursday Mar 20 |
| machines 40:00 [3] | |
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| bike 20, l6; crosstrainer 20, h10. |
Wednesday Mar 19 |
| Road Run 38:38 [3] 4.9 mi (7:53 / mi) | |
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| UMass loop. Almost felt good! 7:22; 26:26; 31:01. |
Tuesday Mar 18 |
| Road Run 51:08 [4] 6.5 mi (7:51 / mi) | |
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| Gazette 10k loop from home. Best I've felt yet, though conditioning still sucks. |
Sunday Mar 16 |
| Road Run 1:21:00 [3] 9.7 mi (8:20 / mi) | |
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| From Graham's in Shelburne Falls. Temp in 40's and sunny. Did about 7 miles with Graham, Rich Larson, Al Ladd, and two others, at around 8 minute pace. Ran north of Rt .2 to avoid the really big hills. Also did some before and after at a slower pace. |
Saturday Mar 15 |
| Road Run 35:00 [2] 3.9 mi (8:59 / mi) | |
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| Childs Park loop. Very slow, after 90 minute family/dog hike on M. Tom. |
Friday Mar 14 |
| Road Run 47:03 [3] 5.9 mi (7:57 / mi) | |
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| Sand Hill-Puffers loop. Faster, with about same AHR: 145. 8:10; 7:58; 10:20; 8:02; 4:51; 7:42. |
Thursday Mar 13 |
| machines 30:00 [3] | |
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| crosstrainer, l10, 65-70 rpm. |
Wednesday Mar 12 |
| Track 13:20 [5] 2.0 mi (6:40 / mi) | |
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| 2x1600 with slow 800 rest. 6:39 (153, 159); 6:41 (157, 162). On goal; last couple laps hard work. |
| Track 21:00 [2] 2.5 mi (8:23 / mi) | |
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| The rest. |
Tuesday Mar 11 |
| machines 12 [2] | |
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| bike, for warm-up. |
| Road Run 33:02 [3] 4.1 mi (8:02 / mi) | |
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| UMass loop. Legs tired, but hurting less. AHR 147 MHR 155.
7:28; 6:18; 11:08; 8:09. |
Sunday Mar 9 |
| Trail/Road Run 1:58:34 [3] 12.0 mi (9:52 / mi) | |
| |
| From Stiffler's house with Derek (first half) and Maddy. 6-7 miles of the 12 were on trails - mostly with packed but slushy snow, some with ice. Included a different section of trails between Spring St. and Sylvester with nice views, coming out on (Old) Burt Pitt. Also did trails on both sides of Mill R., down to Smith and back up. Pace got slow over the second hour; sore hip stayed about same. Longest run since traverse four months ago. AHR 146. |
Saturday Mar 8 |
| Road Run 37:28 [3] 4.5 mi (8:18 / mi) | |
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| Smith-Childs. Easy pace. |
Friday Mar 7 |
| machines 12:00 [1] | |
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| Bi ke, as warm-up. |
| Track 5:57 [5] 1.0 mi (5:57 / mi) | |
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| 4x400x600. Ache in the butt, but otherwise not bad. (Hamstrings OK, it's some hip rotator muscle (periformis?) causing the pain.)
86.8 (143, 158); 88.7 (154, 160); 90.4 (156, 161); 91.0 (158, 161) |
| Track 25:00 [2] 3.0 mi (8:20 / mi) | |
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| Before, after, between. Jogged with Eric Lavigne after his 6 mile tempo run. |
Thursday Mar 6 |
| Road Run 52:06 [3] 5.9 mi (8:49 / mi) | |
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| Sand Hill loop in snowstorm, with slippery footing. AHR 145, MHR 153. (29:08 split) |
Tuesday Mar 4 |
| Track 13:55 [5] 2.0 mi (6:56 / mi) | |
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| 3200 m. 6:56 (152) 6:59 (159). |
| Track 17:00 [2] 2.0 mi (8:30 / mi) | |
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| Before, after. |
Monday Mar 3 |
| machines 44:00 [3] | |
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| bike 20 l5, stepper 24 h12. |
Sunday Mar 2 |
| Road Run 1:38:17 [3] 11.0 mi (8:55 / mi) | |
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| From Ray and Ilga's in Northfield, with Martula. Out and back into New Hampshire, then long steep climb up Gulf Rd. and back. Stamina was fine thanks to modest pace. 33 deg. and steady rain. |
Saturday Mar 1 |
| Road Run 36:00 [3] 4.5 mi (7:59 / mi) | |
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| Smith-Childs loop. Hurting. AHR: 144, MHR: 155. |