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Training Log Archive: RLShadow

In the 31 days ending Jan 31, 2007:

	activity	#	time	miles		km		+ft
	Running	15	9:21:06	57.82	(9:42)	93.05	(6:02)	4281
	Downhill skiing	1	3:00:00
	XC skiing	2	1:34:00	4.6		7.4
	Snowshoeing	2	35:00
	Total	18	14:30:06	62.42		100.45		4281
averages - sleep:6.5 weight:186.1lbs

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Wednesday Jan 31, 2007 #

Running (Treadmill) 53:00 [2] 3.7 mi (14:19 / mi) +1722ft 9:56 / mi
max:140 weight:185lbs shoes: Saucony Grid Excursion TR

Treadmill workout at OCD fitness center. First 45 minutes were done on hill workout, level 18 (out of 20). Incline varied from 8% to 13.4%. Last part was at a much lower level, with incline from 0% to 2.4%, and much faster, actual running pace as opposed to the fast walk/slow run of the first 45 minutes. Estimate that my climb was 525 meters for the total workout.

Tuesday Jan 30, 2007 #

Running 50:09 [3] 5.3 mi (9:28 / mi)
max:150 shoes: Saucony Grid Aura TR

Ran on canal path, from Shoen Place in Pittsford. Was hoping the path would be semi clear of snow or at least well packed down, but it wasn't, so the footing was worse than I had expected.

Monday Jan 29, 2007 #

XC skiing 1:05:00 [2] 7.4 km (8:47 / km)
max:132 weight:185lbs

XC skiing at Webster Park. Great day, nice fresh snow, around 18 degrees, sunny, little wind, and enough skiers there to have tracks nearly everywhere I felt like going.

Snowshoeing 20:00 [1]

From home, through woods at end of street (2X around loop), then through trail through woods in our back yard.

Saturday Jan 27, 2007 #

Running 50:00 [2] 5.0 mi (10:00 / mi)
max:136 weight:186lbs shoes: Saucony Grid Aura TR

Ran on the canal path in Fairport, from the end of Cobbs Lane eastward. Nearly all of the section I ran on had fairly significant snow, which had been somewhat tracked up by a 4-wheel drive vehicle and what looked to be an ATV. It was still fairly challenging going, for the most part. My ankles and lower shin areas were feeling like they had a workout, which is probably good because maybe this will be fairly good training for off-road running.

Friday Jan 26, 2007 #

XC skiing 29:00 [2]

My first XC skiing of the season; in Webster Park. Single-digit temperatures, coupled with moderate winds, made it a bit less than pleasant. Also, there were no tracks when I got there, so I was laboring to set my own tracks. In spite of all that, I felt OK, just didn't want to overdo it on my first time out for the season.

Snowshoeing 15:00 [3]

First time using my snowshoes, which were a gift from Cheryl last winter, but there wasn't enough snow to need them! I just did a loop through the woods at the end of the street, then a loop through the trail in the woods in our back yard. They seemed to work well.

Wednesday Jan 24, 2007 #

Downhill skiing 3:00:00 [1]

Downhill skiing at Bristol Mountain. Hardly can be called training, except that it did work some muscles that hadn't been worked in a while.

Tuesday Jan 23, 2007 #

Running 36:00 [3] 4.0 mi (9:00 / mi)
max:150 shoes: Saucony Grid Aura TR

Ran on the Hojack trail with the canines, Hazel and Homer. Gorgeous day, about 30 degrees, snow falling, about 2 inches of fresh snow on the ground. Had thought of skiing instead but I would have had to have picked a different, more distant location, and wouldn't have been able to handle the dogs and skis at the same time.

Monday Jan 22, 2007 #

Running 37:00 [2] 4.11 mi (9:00 / mi)
max:140 weight:186lbs shoes: Saucony Grid Aura TR

Ran from home, through the woods at the end of the street, to Maple and into Finn Park. Ran the trail to the field then two laps around field (estimate around 0.75 miles per lap). Around 25 degrees, no wind, dressed a bit too warm, with a long sleeve pullover shirt, a t shirt, and a windbreaker on top.

Sunday Jan 21, 2007 #

Event: ROC Ski-O at Mendon Ponds Park

Running 30:15 [2] 3.4 mi (8:54 / mi) +66ft 8:44 / mi
max:140 weight:186lbs shoes: Saucony Grid Aura TR

Had a conflict with the ski-O in the afternoon, so I went for a run in the morning. Cold day but no wind. Ran on the Hojack Trail in Webster, from Klem Rd north. Trail was nice for running. Frozen so not muddy, and not much snow; what snow there was had been packed down by snowmobiles, so footing was quite good.

Tuesday Jan 16, 2007 #

Running (Treadmill) 29:20 [3] 3.0 mi (9:47 / mi) +361ft 8:47 / mi
shoes: Saucony Grid Excursion TR

Treadmill workout at OCD fitness center. First half was flat and semi fast, last half was at an incline of 3-5% and much slower.

Friday Jan 12, 2007 #

Running 27:00 [4] 3.38 mi (7:59 / mi)
max:150 weight:187lbs shoes: Saucony Grid Aura TR

Got home from work at OCD with barely enough time to take the dogs down to the canal path east of Fairport. It was a short run but I tried to make up for it by running harder than normal. Based on an estimate of distance from a topo map, my last 1.05 miles were in 8 minutes flat which is much faster than my normal pace. It actually felt pretty good to do something other than plod.

C • Welcome to logging 1

Wednesday Jan 10, 2007 #

Running (Treadmill hills) 32:00 [3] 2.9 mi (11:02 / mi) +623ft 9:10 / mi
shoes: Saucony Grid Excursion TR

"Hill" workout on the treadmill at OCD. My pace and incline varied all over the place.

Monday Jan 8, 2007 #

Running hills (Treadmill) 28:00 [4] 2.3 mi (12:11 / mi) +984ft 8:40 / mi
weight:186lbs shoes: Mizuno Wave Creation 6

Treadmill workout at OCD fitness center. Did a "hill" workout, level 13 (out of 20). Incline varied from 5% to 10.6%. My pace was slow but it was a fairly strenuous workout due to the incline.

Sunday Jan 7, 2007 #

Running 31:00 [3] 3.58 mi (8:40 / mi)
max:144 weight:186lbs shoes: Saucony Grid Aura TR

Ran on Hojack Trail. Very muddy in spots. I was going to run trails at Ellison Wetlands but I decided that they might be too muddy -- but probably wouldn't have been worse than some sections of the Hojack Trail.

Saturday Jan 6, 2007 #

Event: ROC Ski-O at Harriet Hollister Park * canceled *

Running 22:00 [3] 2.5 mi (8:48 / mi)
max:144 shoes: Saucony Grid Excursion TR

Short run with the dogs on a rail-trail in Victor. Extremely windy, and unsheltered; I should have picked a more sheltered route, it would have been more pleasant. At least it was warm ...

Friday Jan 5, 2007 #

Running 36:00 [4] 4.15 mi (8:40 / mi) +66ft 8:33 / mi
max:160 slept:7.0 weight:187lbs shoes: Saucony Grid Excursion TR

Ran from home, down the Rt. 104 bike path to Gravel Rd, Gravel to Ridge to Maple, back to the bike path, and back home.

Wednesday Jan 3, 2007 #

Running 27:00 [2] 3.0 mi (9:00 / mi)
shoes: Mizuno Wave Creation 6

At lunch time, from work (at OCD). Felt terrible, haven't really recovered from the 7.5 mile Mendon Jan. 1 race.

Monday Jan 1, 2007 #

Running race 1:12:22 [4] 7.5 mi (9:39 / mi) +459ft 9:07 / mi
max:160 slept:6.0 weight:187lbs shoes: Saucony Grid Aura TR

Greater Rochester Track Club New Year's Day Freezeroo, on the roads at Mendon Ponds Park. Very hilly course. Hadn't planned on doing this, but my friend Anne called me at 8 am and convinced me that the rain that was falling was really going to stop before the race started, and that we should run it. I'm VERY undertrained for this distance, so my goal was to finish it, and not worry about time. Which was fortunate, because my pace was quite slug-like. I'm glad that Anne talked me into doing the race, because there's no other way I would have run 7.5 miles today.

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