Sunday Jul 22 |
 | Running hills 1:00:00 [4]4.1 mi (14:38 / mi) +800m 5:40 / km | |
| weight:172lbs shoes: Adidas Yukon Trail |
| It was a gorgeous day outside, so what did I do, I did a treadmill workout at the Bayview Y, as Anne's guest. Treadmill workouts at a steep incline are recommended as part of Pike's Peak training, because it gives the experience of continuously going uphill, as opposed to doing hill repeats where the hills are over fairly quickly and there's a downhill to give the uphill muscles a break. I had done a number of hill workouts on the treadmill when the weather wasn't that pleasant, a few months ago, but hadn't done any recently, so I was overdue.
I kept the grade right at 12% for the whole workout, and varied the speed from a fast walk (around 4 mph) to a slow but strenuous run at 5 mph. Mostly the fast walk, though. The treadmill said I climbed 2600 feet in all. |
Friday Jul 20 |
| Walking 1:07:00 [2]4.0 mi (16:45 / mi) +100m 9:40 / km | |
| weight:171lbs shoes: Asics Gel Kahana |
| Walking workout (brisk), with Anne. Dryer Rd Park / Ft. Hill / Gan.
We split up at the far NE corner of Gan., where I started running. |
| Running 1:10:00 [3]6.5 mi (10:45 / mi) +100m 6:23 / km | |
| max:155 weight:171lbs shoes: Asics Gel Kahana |
| Running, from Gan. back to Dryer Rd Park. Took a few of the mt. bike trails in Dryer Rd, with extreme numbers of hairpin turns. |
Wednesday Jul 18 |
| Walking 42:48 [2]2.6 mi (16:28 / mi) +50m 9:39 / km | |
| shoes: Adidas Yukon Trail |
| Fast walk, with Anne. Whiting Road nature preserve in Webster. We walked the far outside trails. Forerunner said it was 2.65 this lap, but read 2.59 and 2.61 on two additional (running) laps. Nice trail, good condition, mix of open fields and woods, enough hills and twists and turns to keep it interesting, single-track width most of the way. |
| Running 47:20 [4]5.2 mi (9:05 / mi) +100m 5:20 / km | |
| max:155 weight:172lbs shoes: Adidas Yukon Trail |
| Two loops around perimeter trails at Whiting Road nature preserve. Anne walked/slow ran two smaller loops while I did the outer loop. I was pushing the pace pretty hard. Felt like a good workout.
|
Tuesday Jul 17 |
| Mapping 2:10:00 [1]3.25 mi (39:59 / mi) +200m 20:52 / km | |
| weight:173lbs shoes: Adidas Yukon Trail |
| Mapping at Dryer Road Park.
This park is starting to overwhelm me, in terms of mapping it! Not only are there a zillion trails, I realized today it is a moving target. There is one section where some trails have been put in that weren't there before, and there is another place where there is a trail that has been closed (can't tell if it's temporary or permanent). Plus, there are a lot of fairly interesting contour features that just don't show up on the USGS topo that we're using for the base map contours. I think once we get a good map of this area, we're going to like it a lot. I'm getting a little worried that the map for the event this Sept. isn't going to rise to the level of a "good map" though!
On the plus side, once out of Dryer Road Park and into Fort Hill and Ganondagon, the trail density becomes more "normal". Plus, Karl has done the field work for Ganondagon, so that part has been taken care of. |
| Running 55:20 [3]5.5 mi (10:03 / mi) +250m 5:29 / km | |
| weight:173lbs shoes: Adidas Yukon Trail |
| Trail run at Dryer Rd / Fort Hill / Ganondagon after mapping. |
Monday Jul 16 |
| Walking 1:32:45 [2]4.25 mi (21:50 / mi) +250m 11:28 / km | |
| weight:174.5lbs shoes: Asics Gel Kahana |
| Ellison Wetlands trails. Walking with Anne, giving her some moral support in her recovery from her sprained ankle from the 25K trail race two weeks ago, and to try to help her keep her training up for the Pike's Peak race which is now less than 5 weeks away.
She did well; said she didn't have much discomfort even on the fairly steep ups and downs and side hill trails, and she was able to run very slowly for 10 minutes or so on the way back. |
| Running 57:16 [2]6.6 mi (8:39 / mi) | |
| max:140 weight:174.5lbs shoes: Asics Gel Kahana |
| Medium length run, after the walk in Ellison Wetlands and after a half hour break in between. Ran SE on the Hojack Trail from Klem Road, half loop around pond in North Ponds Park, then 104 to 250 to Ridge to Holt, back to North Ponds Park to do the other half of the loop around the ponds. Then Holt to Klem to Hard to Hojack trail and back to car at Klem. |