Sunday Jul 29 |
 | Trail/Road Run 54:15 [3] 6.5 mi (8:20 / mi) | |
| weight:142lbs |
| Mill R. loop. 9:00 AM run before going into NYC. Modest pace. Legs felt sluggish, and left quad a bit sore on road segments. Dew point: 68. |
Saturday Jul 28 |
| cycling (time trial) 1:20:58 [3] | |
| weight:142lbs |
| My river loop over the Sunderland bridge, but without the excursion into Montague. So this loop is very flat and fast. 26.3 miles, 3:04/mile (19.5 mph). (Stopped the watch when I hit downtown Noho traffic, a mile from home.) A good effort, inspired by watching Levi's (sligtly faster!) time trial in the morning. Goal was just to be over 19 mph. I had to work hard to stay over 19 going north into a slight headwind; but no problem doing 20 mph coming back south. Steady rain for about 20 minutes on the way out, and wet roads the whole way, but it didn't seem to slow me down. Tried to keep the pace just below that threshold where you start to feel burning in the quads. |
Friday Jul 27 |
| Trail Run 13:28 [2] 1.5 mi (8:59 / mi) | |
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| From Smith fields. Warm and muggy, and I expected this to be an easy, junk mileage day, but by the time I got to the race course ... |
| Trail Run 23:05 [3] 3.0 mi (7:41 / mi) | |
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| I felt really good, and this pace (including 7:45 on the uphill third mile) felt very comfortable. Maybe the hard training over the past month is paying off. Probably it was in part the new shoes: Adidas Adizero, finally a truly light trail shoe. |
| Trail Run 8:11 [2] 0.9 mi (9:05 / mi) | |
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| Cooldown. Deer fly got me in that one spot on my back I can't reach. Damn. |
Thursday Jul 26 |
| Trail Run 47:20 [3] 3.5 mi (13:31 / mi) | |
| weight:141lbs |
| Same Mt Tom route as a about a month ago. Parked at top of Chapin, then up to Reservation Rd to the M-M along the cliffs over the summit and down to 141. Warm, muggy, and foul air. Effort was moderate, but still over 5 minutes faster than last time. Some splits: 18:40 (to DOC trail), 9:48 (ski lift), 10:14 (tower), 8:35 (142). Then ... |
| Road Run 24:56 [3] 3.0 mi (8:18 / mi) | |
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| Road run back. A minute faster than last time. When I got back to car, I marveled at the "carnage" (to use J-J's term) on the hat. A rough count was 98. Because I ran shirtless I felt them more than usual when they made a first pass, but no bites. And I killed a few that got caught in my hair. ("What hair?" you may ask. Shoulder hair, where I'm well endowed.) |
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| C • carnage 2 |
Wednesday Jul 25 |
| Trail Run 51:26 [3] 6.0 mi (8:34 / mi) | |
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| After lifting at Smith, did four laps around fields, then out and back on north side of the Mill River. Midday sun, so a moderate pace; but my legs felt surprisingly good. |
Tuesday Jul 24 |
| Road Run (hills) 14:24 [5] 1.8 mi (7:59 / mi) | |
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| Four Amity Hills in 3:42, 3:38, 3:33, 3:31 - about what I expected. |
| Road Run 33:00 [3] 3.8 mi (8:41 / mi) | |
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| Before, after, and the 3 downhills in between. |
| tennis 40:00 [1] | |
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| Two sets with Adam. |
Monday Jul 23 |
| Trail/Road Run 44:32 [2] 4.6 mi (9:40 / mi) | |
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| Inner loop from home. Slow recovery run (aka junk mileage). |