Sunday Jul 22 |
 | cycling 2:12:25 [3] | |
| weight:141lbs |
| Williamsburg-Conway NCC loop. 37.54 miles, 3:31/mile (17.0 mph). A pretty hard effort, about 8 minutes faster than two weeks ago. Hit all the lights (or just kept going anyway), so never stopped the watch. Felt pretty good on the hills - bring on the Alpe d'Huez!
Splits: 33:41 (3:31/m) (North St., Williamsburg), 37:19 (4:00) (116), 40:01 (3:16) (N. Farms), 21:22 (3:05). |
Saturday Jul 21 |
| Trail Run 2:06:44 [3] 10.0 mi (12:41 / mi) | |
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| From the Notch visitor center to Harris Rd and back. This is much more runnable than the 7 sisters, but still there's plenty of climb, and rocky segments. For most of this route, the M-M and Frost are together, but they split where the M-M goes to the summit of Norwottuck while the Frost stays along the northside of the mountain. I did the M-M out and the Frost back. Sportstrack says the distance was 9.97 miles; AMC guidebook says 10.5. Nice summer weather: warm, but low humidity, and great views from the summits. I ran at a modest but respectable pace. My endurance seems to be OK, but my speed on the trails, especially downhill, leaves something to be desired. Weight was 138 when I got home, lowest I've seen on the scale in a long time. Since I left the house at about 143, and took in 2 pounds of liquid on the way to the start and four pounds from the camelbak during the run, I estimate I lost about 11 pounds of sweat in 2 hours! The FDF score was 22-1. The 1 is generous, something bit me on my arm but I don't think it was a deer fly. Splits: 25:17 (Frost/M-M junction), 31:11 (Long Mtn summit), 9:53 (Harris Rd., 1:06:21); 13:39, 29:59, 16:45 (1:00:23). |
Friday Jul 20 |
| Trail/Road Run 54:59 [3] 6.25 mi (8:47 / mi) | |
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| Outer loop from home, plus some extra (and lifting at the gym). |
Thursday Jul 19 |
| Trail Run 23:10 [4] 3.1 mi (7:29 / mi) | |
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| Noho xc course. Seems the only way I can get myself to do a good workout (on my own) is to pick a route I know well and set a time goal. Goal was to be under 23:00, which I didn't quite do, but still a good effort in extremely humid weather (dewpoint 72). 7:25, 7:16, 7:42, 47. |
| Trail/Road Run 25:11 [2] 2.8 mi (8:59 / mi) | |
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| Warm-up, cool-down, after lifting at the gym. |
Wednesday Jul 18 |
| Road Run (junk) 45:37 [3] 5.0 mi (9:07 / mi) | |
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| Plan was to do the stretch of the M-M from Rattlesnake Knob to Harris Rd., coming in by the Cliffside trail. Parked at Harris Rd, prepared the hat, tried to move the car to a better spot, but the car wouldn't move. At first I thought I was stuck in mud, then that the clutch was blown (since I could smell it from my failed attempts to get the car to move). Gave up and called for a tow. Turns out the brakes somehow locked up and the brake pedal was stuck. Tow guy unstuck it, but I figured it wouldn't be a good idea to drive without having it checked out. So the car now sits at Dana automotive. I've really liked my Passatt, but as it nears 100,000, it's showing its age.
Got back to my house before dark, and made myself head out the door. Clement Street loop backwards, with Veterans Field cutoff. Very low energy, and feeling all my ailments. Maybe not having eaten in 12 hours (since 8:00 AM) contributed. |
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| C • 100000?! 3 |
Tuesday Jul 17 |
| cycling 1:02:04 [3] | |
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| Was supposed to be the Westhampton-Haydenville loop, but heading up to Haydenville along the river from Leeds the pavement suddenly ended and it was gravel as far as the eye could see. So just headed back from there. Too bad: I was on pace to equal or better my PR for the loop. My quads felt sore for the first 20 minutes, but got better after that. Forerunner: 19.11 miles, 3:14/mile. Splits: 21:38 (3:35) to Loudville Rd., 16:37 (3:21) to Sylvester, 23:48 (2:56). |
Monday Jul 16 |
| Trail Run 48:21 [2] 5.5 mi (8:47 / mi) | |
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| After lifting, a slow recovery run on a mix of trails, dirt track, and road. |