Monday Jul 31 |
 | Hike 1:30:00 [1] | |
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| Family hike up N. Moat Mtn: 8.4 miles, 2700 feet. 2100 feet are in the last 1.9 miles: I'll just log that: it was plenty of work, especially carrying most the water and food! The whole hike was about 5 1/2 hours of walking. Great views from the summit. |
Sunday Jul 30 |
| Trail Run 53:52 [4] 5.4 mi (9:58 / mi) +400m 5:02 / km | |
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| In New Hampshire for two weeks. This is my interval workout: three repeats up the Old Bridal Path to Rattlesnake. Each up is .9 miles, 450 feet, ends with great view over Squam lake. Low humidity made this feel not so hard.
Splits (up, down): 10:41, 7:48, 10;02, 8:01, 9:50, 7:30 |
Friday Jul 28 |
| Trail/Road Run 42:22 [3] 5.5 mi (7:41 / mi) | |
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| Outer loop, in extreme humidity. Felt lethargic, but tried to keep a decent pace for the middle 3.6 mile trail section (26:18, 139 AHR). |
Thursday Jul 27 |
| Track (iintervals) 18:54 [5] 3.0 mi (6:18 / mi) | |
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| Eaglebrook track, 86 and humid. Workout was to be 7 800's, starting at 4 minute intervals (which meant only about 50 seconds rest for me). I felt pretty good, considering the conditions. But I chose to skip #6 and do a good last 800 rather than continuing to slow (which is what happened to Dick, who I ran the first five with).
3:09, 3:07, 3:10, 3:09, 3:14, rest, 3:05 |
| Track 12:40 [3] 1.5 mi (8:26 / mi) | |
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| Mile before, half a mile after. |
Wednesday Jul 26 |
| cycling 54:29 [3] | |
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| Leeds loop, but with the extra V up Kennedy and back on Audobon (15.7 miles, 17.3 mph). Worked on spinning faster in a lower gear; trying to use the whole revolution instead of just the downstrokes. Potentially more efficient, but bothered my right knee some. 27:33 |
Tuesday Jul 25 |
| Trail/Road Run 42:11 [3] 5.0 mi (8:26 / mi) | |
| weight:144lbs |
| After lifting and stretching, three times around fields plus out and back along flat side of river. Warm and muggy. Left quad pretty sore by the end. |
Monday Jul 24 |
| Trail/Road Run 1:08:11 [4] 8.25 mi (8:15 / mi) | |
| ahr:140 max:155 rhr:41 slept:5.0 weight:144lbs |
| Mt Toby with Peter: gate, river, road. A relatively nice day, but still felt plenty warm. 5 and half minutes faster than in January, but that was in a couple inches of snow. I can confirm what should be obvious: PG is in awesome shape. His effort level 3 (if that) was a hard 4 for me.
Moderate FDF attack between the power line and the gate. I had 9 kills; they got in only 2 or 3 good bites. Score one for the humans. |
Sunday Jul 23 |
| Trail/Road Run 44:28 [3] 5.5 mi (8:04 / mi) | |
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| Outer loop. Humidity down (though my shirt was still 100% soaked by the end). Getting bored with the same old loops, but didn't have much time today. |
Saturday Jul 22 |
| Trail/Road Run 51:49 [4] 7.0 mi (7:24 / mi) | |
| ahr:143 max:158 |
| Mill R. loop, in on and off rain and dew point 73. Passed on doing the new 10k in Deerfield, so put out a hard effort to make up for it. Wore HR monitor for the first time in many months: the avg was a lot lower than the perceived effort! Don't know if that's good or bad. |
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| C • Run tomorrow (Monday)? Home th... 2 |
Friday Jul 21 |
| Trail/Road Run 40:21 [3] 4.9 mi (8:14 / mi) | |
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| 10:30 AM: hot and humid. Started with the 1.5 mile meadow loop with Adam in 12:37. Then tooling around Smith. Low energy. |
Thursday Jul 20 |
| Track 23:16 [4] 3.25 mi (7:09 / mi) | |
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| Eaglebrook track, hot, humid, sunny. Did 6 repeats of 3 minutes hard, one minute easy (minus the last minute, and making the last hard a full 800 in 3:16). Hard periods were 6:30-6:40 pace; easy started at 8:00, but ended with first half walking. This workout felt difficult: partly the short recoveries, partly the sun and humidity. |
| Track 12:45 [3] 1.5 mi (8:30 / mi) | |
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| 3 laps before, 3 after. |
Tuesday Jul 18 |
| dirt (intervals) 14:08 [4] 2.25 mi (6:16 / mi) | |
| weight:144lbs |
| 90 degrees, but humidity dropping. 8 laps around Smith fields, 3, 5, and 7 at a hard effort in 4:47, 4:42, 4:39. Feeling stronger. |
| dirt 26:00 [3] 3.75 mi (6:55 / mi) | |
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| The five slow ones. |
Monday Jul 17 |
| Trail/Road Run 48:14 [2] 5.5 mi (8:46 / mi) | |
| weight:145lbs |
| Outer loop at 7:30 pm. Temp low 90's, d.p low 70's. Easy pace, accompanied on the trails by about half a dozen FDF's. Took my mind off the heat. |
Sunday Jul 16 |
| cycling 1:15:39 [3] | |
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| Westhampton-Haydenville loop (but without the shortcut to N. Farms). 22.5 miles, 17.9 mph. 90 deg, noon sun, dripping sweat the whole way. But legs felt good, and kept a good pace on the hills, standing up more than usual. 22:28, 16:46 (39:14), 10:20, 9:24, 16:40 (36:25). |
Saturday Jul 15 |
| Track 8:40 [5] 1.5 mi (5:46 / mi) | |
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| Mid-80's and dew point 69: figured it would be easier to do a quality workout with some short, intense bursts rather than a draining tempo run. So did 6x400 at the Smith track with 3-4 minute walk-jog between. First four were controlled and felt good; last two were almost all out.
89.7, 88.9, 88.4, 87.1, 83.2, 83.2 |
| Trail/Road Run 37:40 [2] 4.2 mi (8:57 / mi) | |
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| The slow stuff. |
Friday Jul 14 |
| Trail/Road Run 48:58 [3] 6.0 mi (8:09 / mi) | |
| weight:145lbs |
| 92 degrees at 7:00 PM; dew point 69. To Smith, 5 laps around Smith fields, then the long way home (trail to town, trail from Fruit St.up to Fort Hill). Legs felt good, and did the middle two miles at sub 7:30 pace. Rest was slow. |
Thursday Jul 13 |
| Trail Run race 20:48 [5] 3.1 mi (6:42 / mi) vdot: 47.4 | |
| rhr:36 |
| Holyoke 5k race. Felt like the same effort as last week, but 33 seconds slower because: 1) the course was reversed, so that it started at the reservoir and finished up by the gate, adding a good hill near the end, and maybe 10 seconds. (It seems that instead of rotating "left, straight and choice" they now rotate "left, straight, and reverse".) 2) though temp was in the 70's, it was much more humid than last week; breathing is my main limiting factor in 5ks, and I don't think I get as much oxygen in the humid air; and 3) my legs weren't feeling fresh after yesterday's road run.
Hadn't planned on going to the race, but when I went to change into running clothes at UMass before going to the Eaglebrook track, I was missing a sock; had just enough time to swing by home and make it to Holyoke.
Resting HR of 36 was taken in bed upon waking in the morning, before my pot of coffee. About 7-8 beats fewer than in the evening. |
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| C • When I was at the Holyoke race... 2 |
| Trail Run 22:00 [2] 2.5 mi (8:47 / mi) | |
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| Before and after the race. |
Wednesday Jul 12 |
| Road Run 43:27 [3] 5.55 mi (7:49 / mi) | |
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| Clement St. loop. After heavy rains. Temp: 72; Dew Point: 72. Legs felt OK for a road run. |
Tuesday Jul 11 |
| Trail Run 44:07 [2] 5.0 mi (8:49 / mi) | |
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| Easy jog after lifting at the Smith gym. Midday, hot and steamy. |
Monday Jul 10 |
| Trail/Road Run 52:37 [3] 7.0 mi (7:30 / mi) | |
| weight:145lbs |
| Mill R. loop, warm and muggy. Slow first mile to loosen up; then a good effort. 24:47, 11:57, 15:53. |
Saturday Jul 8 |
| Trail Run 2:29:33 [2] 9.0 mi (16:37 / mi) +800m 8:05 / km | |
| rhr:43 weight:144lbs |
| I had never run up Grand Monadnock, and this seemed like a good day for it with the humidity moderate (though it was plenty warm - 80 at the bottom). I chose the Pompelly trail, which attacks from the Dublin lake on the northside, because it's the longest trail with the lowest average grade (11% - but averages are misleading, there must have been 50 near vertical micro climbs of 5-15 feet). The trail was runnable for the first couple miles until you start climbing up to the long ridge that takes you to the summit, mostly over bare rock. I didn't feel very agile (even for me) on the steep and jagged rock, but otherwise OK. Leisurely pace, both ways.
1:18:03 up; 5:00 power bar break at the top; 1:11:30 down. Wore my camelbak. |
Friday Jul 7 |
| Trail Run 39:00 [3] 5.0 mi (7:48 / mi) | |
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| Smith and trails behind. Trying my new supernovas. Felt pretty good. Ran last part with Rich, who I picked up on the XC course |
Thursday Jul 6 |
| Trail Run race 20:15 [5] 3.1 mi (6:32 / mi) vdot: 49.0 | |
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| Holyoke 5k. 80 degrees, but less humid. Course went left around the loop, which the locals say is the slower direction (I doubt it). I ran hard, and finished about 15 seconds faster than I expected. Ran 20:10 in 2004; it would be nice to break 20 before summer's end; and maybe even get back to where I was in 2002 before my hip troubles began. |
| Trail Run 18:00 [3] 2.2 mi (8:10 / mi) | |
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| Warm-up for race. Longer warm-up, and lots of stretching, seemed to help. |
Wednesday Jul 5 |
| Trail/Road Run 45:31 [3] 5.5 mi (8:17 / mi) | |
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| Outer loop. Tired at first, then a bit better. Thurs. evening Holyoke 5k tomorrow. Clint? George? |
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| C • The Notch 3 |
Tuesday Jul 4 |
| Road Run race 27:39 [5] 4.0 mi (6:55 / mi) vdot: 46.5 | |
| rhr:43 |
| New race in Northampton, about 80 runners, course similar to the hot chocolate run, but with a loop leaving Elm going up Round Hill (the only good hill) and back to Elm via Crescent. Oppressive humidity, hazy sunshine. Not a very impressive performance -- Maddy caught me at 2 miles and finished 10 seconds ahead; two others passed me near the end -- but still I won first over 50 male (Sydney was first over 50 female, 30-40 seconds ahead!). Balance sheet; paid $20 to enter; won $15 gift certificate to running store, and an ASICS shirt. Suppose I should also figure in the sore left achilles. 16th overall. Splits: 6:44, 7:04, 7:06, 6:44. |
| Road Run 22:00 [2] 2.5 mi (8:47 / mi) | |
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| Jogged to the race and back from home. |
Monday Jul 3 |
| cycling 52:10 [3] | |
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| Leeds loop, pretty easy. |
Sunday Jul 2 |
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| Event: WCOC BBQ, Sprints, Meeting at DeWeese Farm
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| Orienteering 23:32 [4] 1.8 km (13:04 / km) +90m 10:28 / km | |
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| Charlie's sprints, warm and muggy. Inauspicious start as I locked the keys in my car and had to wait for AAA to come open it. Did the short one first. One big mistake on the cliff at 5: thought the open area ended sooner then shown on the map, so stopped short and started looking a bit too high. Flag was blocked by vegetation, so didn't see it even when close. |
| Orienteering 44:10 [4] 2.6 km (16:59 / km) +120m 13:48 / km | |
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| Long sprint, with lots of mountain laurel. I got really stupid and careless on this one; heat got to my brain? I had lost 8-9 minutes by #4, and then did the rest in a half-hearted way. |
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Sprint 1 - Short - Splits |
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Sprint 2 - Long - Splits |
Saturday Jul 1 |
| dirt (mapreading) 40:39 [2] 4.0 mi (10:09 / mi) | |
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| Jogging around Smith. |