Saturday Jun 16 |
 | Running 57:10 [3]6.4 mi (8:55 / mi) +0m 5:33 / km | |
| shoes: Saucony Grid Excursion TR |
| For a break from running hills, I ran a very flat course, the Canandaigua rail-trail (Ontario Pathways trail). Out and back, just under an hour of running, essentially zero climb. Pretty slow pace, but it felt harder than it seems like it should have, possibly because I had done the Bristol Mt workout late afternoon the day before, and did the rail-trail run in mid morning of the next day, and was feeling the effects of the large amount of climb. |
Friday Jun 15 |
| Running hills 1:46:25 [3]6.7 mi (15:52 / mi) +700m 7:27 / km | |
| shoes: Asics Gel Kahana |
| Hill training at Bristol Mountain. Went up the easiest slopes (started with Lower Infinity, etc.) Two repititions, around 1150 ft climb each. With Anne. Did essentially no running on the uphill, the average 12.4% grade was enough work just maintaining a fast walk. The average incline of the Pike's Peak trail is around 11.5%, so this was good to get used to essentially the same incline (although a lot less total climb at Bristol, and a lot more oxygen in the air). |
Thursday Jun 14 |
| Running hills 42:17 [3]4.75 mi (8:54 / mi) +250m 4:45 / km | |
| shoes: Asics Gel Kahana |
| We stayed at a friend's house near Bristol Center for a long weekend, for two reasons -- dogsitting her two dogs, and escaping our house since we were having hardwood floors refinished and the house was full of solvent vaports.
Ran from the house, where it was impossible to avoid hills. Ran around the block, which is 4.75 miles. The first 2 miles was steadily uphill, climbing 400 feet. After that, it was mainly downhill but with enough ups thrown in that there was still some work left to do. |
Wednesday Jun 13 |
| Running 42:24 [3]5.0 mi (8:28 / mi) | |
| max:145 weight:175lbs shoes: Saucony Grid Excursion TR |
| Canal path, from OCD fitness center. Ran to Greece Canal Park and back. Did 1.5 miles of semi-tempo in the middle of the return trip (7:55 pace). |
Tuesday Jun 12 |
| Running tempo 45:43 [3]5.57 mi (8:12 / mi) | |
| max:145 weight:178lbs shoes: Asics Gel Kahana |
| Harder run than normal; not quite tempo pace, but faster than I've run continuously for a while. Started fairly slow, got up to around 7:45 pace for middle couple of miles, then slowed a bit near the end.
Woodland Lane to Bay to Rt 104 to Maple to Ridge to Gravel to Klem to Maple and back home. |
Monday Jun 11 |
| Course setting 1:10:00 [2]*** 2.0 mi (35:00 / mi) +180m 17:00 / km | |
| shoes: Saucony Grid Excursion TR |
| Setting out streamers at Irondequoit Bay Park West for Webster Continuing Ed orienteering class tonight.
Map is in need of some updates. A number of indistinct but useful trails have popped up, and one distinct trail that looks like it was constructed, in parts anyway. I made a couple of updates to the map, namely the distinct trail because it is very useful on one leg of the Orange course for tonight. A more thorough re-mapping would be in order, though. |