Wednesday Aug 31 |
 | Road Run 33:05 [3]3.9 mi (8:28 / mi) | |
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| Childs Park loop, after dark, muggy, raining. Tired from traveling and lack of sleep. |
Monday Aug 29 |
| Trail Run 35:16 [2]3.5 mi (10:05 / mi) | |
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| Early AM jog on trails along and above the Deschutes. Beautiful! |
| Hike 30:00 [1] | |
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| Cleetwood trail down to Crater Lake. Jog-walk down, fast walk up. Spectacular views the whole way. |
Sunday Aug 28 |
| Orienteering 1:00:21 [4]6.3 km (9:35 / km) +165m 8:28 / km | |
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| Day 2. A good run today. (Go slower to be faster!) Two misses, lost maybe 3 minutes total. I was planning routes better (especially, using small open areas), and keeping better contact with the map. Cooler weather helped me maintain energy throughout. Results: 8th in M50 for the meet (out of 24). Would have been 2nd in M55, 3rd in M60. |
| Trail Run 15:00 [2]1.5 mi (10:00 / mi) | |
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| Easy warm-up on way to the start. |
| Orienteering 30:00 [3]2.9 mi (10:21 / mi) | |
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| White course with Adam (after long trudge back to the start!). He did pretty well, though he would have missed a flag in a reentrant to the right of the trail. (Next training exercise: ticking off features as you move along a trail. to keep contact with the map.) |
| cycling 1:15:00 [2] | |
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| Mountain biking, mostly on single track trail along the Deschutes. Awesome. Pretty easy trail, but enough rocks and ruts to feel like I was doing the real thing. Skipped the jumps! |
| Canoe 30:00 [2] | |
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| 3 mile canoe down flat part of the Deschutes, exiting just before some class 5 rapids. |
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Green Y - Splits |
Saturday Aug 27 |
| Orienteering race 1:25:33 [4]6.7 km (12:46 / km) +165m 11:22 / km | |
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| Day 1, Green, at Dutchman Flat. Awesome terrain, excellent detailed map. Hot by the time I started near noon, which sapped my energy after about an hour. My orieneering felt rusty. I simply wasn't being careful enough, and messed up three controls pretty bad. More than 20 minutes lost. |
| Trail Run 13:30 [2]1.5 mi (9:00 / mi) | |
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| Warm-up. |
| Trail Run 30:00 [3]2.4 km (12:30 / km) | |
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| Shadowed Adam on a white course. Easy course, but he took off the wrong way from one control and needed correcting. I'm glad he wasn't going any faster. |
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Green Y - Splits |
Friday Aug 26 |
| Orienteering 1:25:00 [2]4.5 mi (18:52 / mi) | |
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| Model event at Dutchman flat, with Nora and Adam. Mostly walking (Nora's asthma started acting up). Includes 2-3 k to get from parking lot to the start/finish and back. |
Thursday Aug 25 |
| Trail Run 17:30 [3]2.0 mi (8:44 / mi) | |
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| Trail along the Deschutes River, with Adam leading the way. |
Wednesday Aug 24 |
| Road Run 25:00 [2]2.5 mi (10:00 / mi) | |
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| Early AM run along the river in Hood River. Felt like the Tin Man ("oil can!") |
| Hike 2:00:00 [1] | |
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| Loop hike up Dog Mtn. on Wash. side of river. 7 miles round trip, 2800' of climb. Perfect weather, spectacular views of the gorge. Last mile of the hike in the open. |
Tuesday Aug 23 |
| Hike 1:00:00 [1] | |
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| Climbing up, over, and around various waterfalls along the historic Columbia Gorge highway, including up to the top of Multnomah (2.4 m. round trip). Had fun playing around with the "waterfall illusion" |
Monday Aug 22 |
| Trail/Road Run 25:41 [3]3.0 mi (8:33 / mi) | |
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| In LA, around Rancho park from Andrea's. |
| tennis 10:00 [2]1.0 mi (10:00 / mi) | |
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| Running along the beach with Adam. Warming up before a plunge in the Pacific. Waves were pretty anemic; only caught one good one. |
Sunday Aug 21 |
| tennis 2:30:00 [1] | |
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| 5 sets. Paired with Richard to take three sets from a pair of Argentinians. Then split two sets of singles with Richard. Pretty beat and sore after. |
Saturday Aug 20 |
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| Event: 2005 PNWOF and 2005 USA Champs
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Friday Aug 19 |
| Trail/Road Run (recovery) 25:38 [2]3.0 mi (8:33 / mi) | |
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| Outer track at Smith, four loops, after lots of lifting and stretching. Hip started very tight, but loosened up some by the end. |
Thursday Aug 18 |
| Track 18:54 [5]3.0 mi (6:18 / mi) | |
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| Eaglebrook track, high 70's, not humid. 6 x 800 with 2 minute rests. Good news: I was able to complete the workout at a pace a bit faster than I expected (though I couldn't stay with Peter and Kevin L.). Bad news: my hip is getting progressively worse in the familiar way; need to lay off speedwork for a while. 3:08, 3:09, 3:10, 3:10, 3:08, 3:09. |
| Track 10:00 [3]1.25 mi (7:59 / mi) | |
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| The rest, including 3 "strides" after the 800's. |
Wednesday Aug 17 |
| Trail Run 48:15 [2]5.2 mi (9:16 / mi) | |
| ahr:133 max:147 |
| Frost to Flat Hills and back, from Mill R. Leisurely. Pretty dark by the end (8:00). Hip a bit worse than usual. Not bothered by FDF's: is it safe to go into the woods? 25:13, 23:02. |
Tuesday Aug 16 |
| Trail Run race 21:46 [5]3.1 mi (7:01 / mi) vdot: 45.0 | |
| ahr:155 max:160 |
| Noho XC race, first time this year. 80, but low humidity. Goal was just to break 22, which turned out not to be a problem. I would have liked my HR to be a couple ticks higher; I didn't feel like I was able to put out a full effort. (Paradoxical? If I wasn't able to do more, then I guess it was a full effort.)
6:46 (150), 6:51 (157), 7:23 (158), :44 (157). |
| Road Run 31:00 [2]3.5 mi (8:51 / mi) | |
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| From home and back. |
Monday Aug 15 |
| Trail Run 37:05 [2]4.25 mi (8:43 / mi) | |
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| AM run, easy, after lifting. Outer loop. Cool, but still humid. |
Sunday Aug 14 |
| cycling 1:50:15 [2] | |
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| Between 30 and 31 miles, relaxed pace. Tried doing the new Williamsburg-Conway loop again, but this time, when I got to the top of Main Poland and E. Guinea, thunder and lightening up ahead had me hightailing it back the way I came down Ashfield Rd. The storm engulfed me for the last ten minutes. |
Saturday Aug 13 |
| Trail/Road Run 47:17 [3]5.6 mi (8:26 / mi) | |
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| Outer loop from home. Brutally hot and humid (85, dp 73). Glad I passed on the Shelburne race. |
Friday Aug 12 |
| cycling 50:47 [2] | |
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| Leeds loop, easy start, then moderate. 17 mph. |
Thursday Aug 11 |
| Track (intervals) 19:14 [5]3.0 mi (6:24 / mi) | |
| max:163 |
| Joined Barry's Thurs. evening group at the Eaglebrook track. Nicely cushioned; didn't seem to punish my legs as much as Smith. Mid-80's, but a bit less humid and a nice breeze. Did 2 400's, 800, 1600, 800, 2 400's, with one minute rest after 400's, two minutes after 800's and just over two minutes after mile. I ran a controlled pace throughout; only the end of the last 400 felt all-out (HR 163 at end). Legs felt good; but I was breathing hard towards the end. Even with lots of runners at the track, some faster, some slower, the one person whose pace almost exactly matched mine was Peter, who I followed around the track. 1:31.2, 1:30.3, 3:15.5, 6:39.8, 3:17.2, 1:31.1, 1;30.1. |
| Track 13:00 [3]1.5 mi (8:39 / mi) | |
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| 3 laps before, 3 after. |
Wednesday Aug 10 |
| Trail/Road Run 53:15 [2]5.9 mi (9:00 / mi) | |
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| Puffers loop from UMass. Hot and humid. Weak and lethargic (and dehydrated?); even walked last half mile of the loop. I planned to alternate easy and hard days this week, but may need two easy days in a row. |
Tuesday Aug 9 |
| Track (intervals) 5:39 [5]1.0 mi (5:39 / mi) | |
| max:159 |
| 8x200x200. 42.3, 43.4, 43.5, 42.8, 42.1, 42.0, 42.2, 41.2, Rests were a very slow jog (1:25-1:40), but no walking. Working on turnover and leg lift. Stride count was about 90 per minute (63 per 200 m.) for these short bursts; that's what I shoud strive for also for longer interals, tempo runs, races. Hip held up pretty well, though a bit sore now (the morning after). |
| Track 12:30 [1]1.0 mi (12:29 / mi) | |
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| The rest intervals. |
| Track 30:40 [3]3.75 mi (8:10 / mi) | |
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| Outer track, 2 1/2 laps before, 2 1/2 laps after. |
Monday Aug 8 |
| Track 36:19 [3]4.5 mi (8:04 / mi) | |
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| Smith .75 mile dirt track, 6 laps, after lifting. 88 and humid. (Couldn't face any hills or FDF's.) 1,2, and 6 very slow. 3, 4, 5 in 5:42, 5:33, 5:19. Thinking about turnover: I think my strides per minute has slowed over the last few years (at all paces); tried to keep it at about 85 on the three faster laps. |
Sunday Aug 7 |
| Note | |
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| Greenfield triathlon, sprint course. .31 mile swim, 15.2 mile bike, 3.1 mile run. 44th out of 144. 2nd 50-54 (out of 8), 3rd 50-59 (which is how they did the awards). Didn't do the longer "international" course because I hadn't done any swimming (other than some 8-12 minute swims this past week). The "sprint" has more entrants, but is less competitive, than the "international". It's a fun, well-run event. (I did the sprint in '97 and the international in '98.) I did about what I expected: legs weren't very fresh after a hard week of training in the mountains. |
| swim 12:03 [3] | |
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| 104th out of 144. I don't much enjoy swimming under the best of circumstances, but I especially hate getting grabbed and kicked by other swimmers. So I was constantly losing time trying to get out of the way and find my own space. It was better, though, than past years because they staggered the starts. 50 and up went last. The funny thing is, the swim is so short that even with no training I only lose 2-4 minutes to other competitors, and maybe 2 minutes to what I would do if I had been training hard. Transition to bike was slow, over 2 minutes: I felt very wobbly getting out of the water. |
| cycling 47:32 [4] | |
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| 46th out of 144. 19.2 mph average. Slow start out of the transition area, legs felt like jello. But a good ride once I got rolling. It's two loops of 7.6 miles each, with two good (though short) climbs in each loop. (Hardest is after going through a covered bridge.) I was passing people all the way (thanks to the slow swim, and being in the last heat to start). But a couple of the top international riders flew by me, reminding me what it would be like to be a serious cyclist. Had one of the slowest transitions to running: 1:30. |
| Road Run 22:59 [4]3.1 mi (7:24 / mi) | |
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| 33rd out of 144. Course was gradual up for the first half, then gradual down. The pace felt comfortably hard - legs were pretty tired after the bike - certainly not like a "road race". But triathletes can't run, so I must have passed 20 people (including a 50-54 with a mile to go), and nobody passed or stayed with me. The good thing about sucking at the swim, and being (relatively) good at the run is that you get to pass people for the rest of the race; I'd hate for it to be the reverse. |
Friday Aug 5 |
| Road Run 43:14 [3]5.2 mi (8:18 / mi) | |
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| RO Brown Rd., and back. Midday, warm. After tennis. Not much energy. |
| swim 12:00 [3] | |
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| Raft and back, three times. Pockets of hot, then freezing cold, water. |
Thursday Aug 4 |
| Trail Run 2:11:05 [3]8.7 mi (15:04 / mi) +750m 7:23 / km | |
| ahr:126 max:144 |
| Mt Hale. Continuing my tour of the NH 4000 footers. I love the challenge of running thse mountains. In eight years of doing this, I don't think I've ever seen another trail runner (except Peter!), and sometimes I have a whole mountain all to myself. Did the Hale-Zealand hut loop: Hale Brook tr. to top, Lend-a-hand trail, Zealand trail. Legs pretty tired going up. The climb is "moderate", but 1100' per mile means mostly walking. Trail down to the hut was slow: rooty, wet, slippery. Zealand trail was nice running though, once I climbed .3 m. down to Ethan pond. 45:29 (2.2), 43:26 (2.7), 33:57 (2.8), 8:12 (1 m. on dirt road between trailheads). |
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| C • 3 |
Wednesday Aug 3 |
| cycling 1:38:31 [3] | |
| ahr:124 max:147 |
| Center Sandwich loop, 28 miles. Decent pace considering it's constant rolling up and down, with a few hard climbs. 19:58 (25), 34:36 (109), 25:35 (Neck rd.), 17:59. |
| swim 12:00 [3] | |
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| 3 laps. |
Tuesday Aug 2 |
| Trail Run 5:00 [2]0.5 mi (10:00 / mi) | |
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| Warm-up. |
| Trail Run (hills) 40:13 [4]3.6 mi (11:09 / mi) | |
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| Two hard hill repeats up the old Bridle trial to the top of Rattlesnake. Very runnable, with a great view over Squam at the top, and Winnipesaukee in the distance. Warm and humid. Used to do three of these, faster, but that was then ... 11:21 (140), 9:02 (134), 10:43 (152), 9:05 (138). |
| swim 8:00 [3] | |
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| 2 laps to raft and back. |
Monday Aug 1 |
| Hike 2:00:00 [1] | |
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| Family hike (plus Dylan) up Mooselauke. Same loop (Gorge Brook, Carriage Rd. Snapper) I did with Peter two years ago. 7.2 miles, 2400 feet. The kids were fast; and even Margi never made us wait too long. I'm just logging the uphill time, which was mildly aerobic. |
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| C • 2 |
| swim 8:00 [3] | |
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| To the raft and back to the dock, twice. Probably 70-80 meters to the raft, though it always seems like more when the water's choppy. |