Thursday Jul 31 |
 | Track 15:34 [5] 2.5 mi (6:13 / mi) | |
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| 10x400x200. Felt much easier than Monday, and was able to get my HR higher. Rests started at 62 but gradually creeped up to 75 by the end.
93.7 (138,153)
93.7 (154, 156)
94.7 (154, 158)
95.3 (155, 159)
93.2 (155, 160)
needed pit stop here
92.7 (148, 157)
92.8 (155, 160)
93.0 (156, 163)
93.2 (156, 162)
92.3 (158, 162). |
| Road Run 33:00 [2] 3.75 mi (8:47 / mi) | |
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| Includes to and from my house, and the 200 jogs. |
Wednesday Jul 30 |
| cycling 1:15:09 [3] | |
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| Westhampton Haydenville loop, a tad faster (18 mph). Squirrel darted out and ran into my front wheel at 22 mph. Kept control of the bike, but I don't think the squirrel fared so well. |
Tuesday Jul 29 |
| Trail/Road Run 52:07 [3] 6.4 mi (8:09 / mi) | |
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| Puffers. Felt lousy but kept plugging away. AHR 143, MHR 153. |
Monday Jul 28 |
| Track 15:44 [5] 2.5 mi (6:18 / mi) | |
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| 5x800x400. Splits (AHR, MHR): 3:05 (148, 156), 3:07 (154, 158), 3:08 (154, 160), 3:09 (156, 160), 3:13 (155, 160). Running in the mountains doesn't do much for speed. Hip flexor still sore. My maximal HR seems to have sunk a couple more beats in the last year. Old before my time. |
| Track 22:00 [2] 2.5 mi (8:47 / mi) | |
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| The rest. |
Saturday Jul 26 |
| Road Run 41:30 [3] 5.0 mi (8:17 / mi) | |
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| Camp Winnaukee and back. Four tough hills. Felt unaccountably good. 21:30, 20:00. |
Friday Jul 25 |
| Trail Run 2:42:11 [3] 9.8 mi (16:32 / mi) | |
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| The Hancocks, rather leisurely, as a 128 AHR attests. (Includes an ill-advised 10 minute bushwack to avoid four stream crossings.) 2650' of climb. Mostly runnable except for incredibly steep half mile up to N. Hancock, and equally steep half mile down from S. Hancock. No falls, and didn't feel trashed at the finish. |
Thursday Jul 24 |
| cycling 1:16:03 [3] | |
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| Jinxed. Got a flat at end of driveway riding on gravel, then puctured my spare tube putting it on back at the house, then found the glue was dried up in my patch kit. Got a new tube at local cycle store, and finally set out for Center Sandwich. 21 miles into the ride, the front tube went tick, tick, tick, ... boom -- and I called Margi to bail me out. Seems I damaged the bead of the tire changing the tubes, and it gave out. Had a good ride while it lasted. |
Wednesday Jul 23 |
| Road Run 42:00 [3] 5.0 mi (8:23 / mi) | |
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| To RO Brown Rd. on Long Is. and back, very slow. Too humid. |
Tuesday Jul 22 |
| Road Run 57:20 [3] 7.0 mi (8:10 / mi) | |
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| Long Is. 80 and very humid. Tired. 28:27, 28:53. |
Monday Jul 21 |
| Note | |
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| Family hike up Mt Tecumsah, back via Sossman trail and ski trails. About 5 miles and 22oo feet climb. Up in 1:30! |
Sunday Jul 20 |
| cycling 2:22:10 [3] | |
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| Around Squam plus out and back Moultonbourough neck, with Peter. Felt good the whole way, but legs couldn't do much on the hills. Longest ride I've done in a couple years. |
Saturday Jul 19 |
| Trail Run 2:20:00 [3] 9.7 mi (14:25 / mi) | |
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| Mt Mousilauke with PG. Up six miles in about 1:30, down 3.7 miles in about 50:00. Low energy for first hour, then felt better. Struggled to stay with Peter going up. Ideally cool, dry day. |
Friday Jul 18 |
| cycling 22:00 [3] | |
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| Quick, hard ride with PG, out Long Is. |
Thursday Jul 17 |
| Road Run 53:03 [3] 7.0 mi (7:35 / mi) | |
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| Long Is. 27:31 (139), 27:32 (151). Hot in the sun. |
Wednesday Jul 16 |
| cycling 41:00 [3] | |
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| Long Is. and Camp Winaukee. Short ride, tough hills. |
Tuesday Jul 15 |
| Trail Run 2:28:50 [3] 9.0 mi (16:32 / mi) | |
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| Canon Mt. Kinsman Ridge Tr. to Lonsesome Lake Tr., around lake, Pemi Tr. Up in 52:00. Not much runnable until below the lake. Low 80's, felt pretty wasted by the end. Tried a Camelback for first time: plenty of waster, but need some sugar on long runs. |
Monday Jul 14 |
| Road Run 38:00 [3] 4.5 mi (8:26 / mi) | |
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| To high point on Long Is. (Wildwood) and back. Slow. |
Sunday Jul 13 |
| Trail Run 57:02 [4] 5.4 mi (10:34 / mi) | |
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| Three repeats up West Rattlesnake, .9 m. and 425' each. Splits and AHR up and down: 10:31, 137; 9:18, 124; 9:47, 151; 9:19, 130; 10:02, 153; 8:04, 139. |
Saturday Jul 12 |
| Trail/Road Run 52:40 [3] 7.0 mi (7:32 / mi) | |
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| Mill River loop. A 3 1/2. Legs felt OK. 6:40, 24:19, 36:22. |
| Note | |
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| Off to New Hampshire for two weeks, and running in the White Mountains. Hooray. |
Thursday Jul 10 |
| Trail/Road Run 51:11 [3] 6.4 mi (7:59 / mi) | |
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| Puffers Pond from UMass. Tired, but liked my new Addidas supernova control. Maybe they'll help with my continuing hip and foot problems.
AHR 144, MHR 155. |
Wednesday Jul 9 |
| Track 12:13 [5] 2.0 mi (6:06 / mi) | |
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| 4 x 800 x 400. 3:04 (144), 3:04 (152), 3:01 (148), 3:04 (154). MHR: 158. Cooler weather helped, but intestinal trouble required a pit stop after 2nd 800, and ruled out doing a 5th. |
| Road Run 29:00 [2] 3.2 mi (9:03 / mi) | |
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| To, from, between. |
Tuesday Jul 8 |
| cycling 1:08:03 [2] | |
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| Haydenville loop,19 miles. A bit easier for recovery day. Hip still sore on the bike. |
Monday Jul 7 |
| Road Run 7:35 [2] 0.8 mi (9:29 / mi) | |
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| Easy jog to Smith as warm-up. |
| Trail/Road Run 49:14 [3] 6.0 mi (8:12 / mi) | |
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| Slightly faster jog. Both sides of the Mill river and Clement St. bridge. High 80's and humid. AHR: 140. 18:57, 12:27, 17:50. |
Sunday Jul 6 |
| Trail Run 22:51 [4] 3.1 mi (7:22 / mi) | |
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| Northampton 5k XC race course, at a medium-hard effort. Slower than it felt. Mid-80's, moderate humidity.
7:17, 7:09, 7:38, 47. |
| Road Run 30:00 [2] 3.6 mi (8:20 / mi) | |
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| To and from. |
Saturday Jul 5 |
| Trail/Road Run 37:30 [3] 4.2 mi (8:55 / mi) | |
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| Jog out Mill river and back in brutal midday heat. |
Friday Jul 4 |
| cycling 47:03 [3] | |
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| Leeds loop. 14 miles. Pushed hard on tired legs. About 18 mph average speed. AHR: 124. 10:36, 18:06, 25:51. |
Thursday Jul 3 |
| Trail Run 1:49:47 [3] 11.0 mi (9:58 / mi) | |
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| Amethyst Brook to Mt Lincoln and back via RF trail and M&M. Slow, steady pace to make sure I wouldn't bonk: low 80's, dewpoint low 60's. One of the nicest extended stretches of trailrunning in the Valley. Able to run the whole way (except for short power line section coming back). 57:58 out, 51:49 back. About 1300 ft of climb. |
Wednesday Jul 2 |
| cycling 1:16:00 [3] | |
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| Westhampton-Haydenville loop. Left hip a bit sore. AHR 119, MHR 142. 39:03, 49:10, 57:53. |
Tuesday Jul 1 |
| Track 14:30 [5] 2.25 mi (6:26 / mi) | |
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| 3 x 1200 at Smith track. Body tired and worn out. 4:57.8 (149 AHR, 150 MHR), 4:46.6 (151, 158), 4:45.6 (152, 159) |
| Track 25:00 [2] 2.75 mi (9:05 / mi) | |
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| Before, after. |