Wednesday Jun 30 |
 | Trail Running (Local) 45:00 [3]4.0 mi (11:14 / mi) | |
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| Out Cummings for a warmup, then to top of Boulder Hill. |
Monday Jun 28 |
| Trail Running (Salmon Hole Trail) 38:00 [2]3.5 mi (10:51 / mi) | |
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| Winooski to the Intervale and back with Ruthie. Trail in poor condition. |
Sunday Jun 27 |
| Hiking (Mt Philo) 40:00 [3]2.0 mi (20:00 / mi) +200m 9:29 / km | |
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| Nice view of Champlain and the Adks. |
Saturday Jun 26 |
| Road Running (Warm up) 6:00 [1]0.5 mi (11:59 / mi) | |
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| Road Running (Ascutney Mtn Race) 50:30 [5]3.7 mi (13:39 / mi) +700m 5:20 / km | |
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| Grind up the Ascutney auto road to the top. Paul and Jill Hugus from Baltimore were here and won their age divisions.
12:46/14:07/14:12/9:23 |
| Road Running (Run back down) 35:00 [2]3.7 mi (9:28 / mi) | |
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| Road Running (Chester via PO) 41:56 [3]5.0 mi (8:23 / mi) | |
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| Not enough today, so did an afternoon run with Paul. |
Thursday Jun 24 |
| Off Trail Running (Combo Workout) 36:00 [3]3.0 mi (11:59 / mi) | |
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| Ran up Boulder Hill and back (22 min), then switched to bike gear (1:29) and rode ski trails on mtn bike (9 min -- 2 km). Then to running shoes again (1:05) and a short run (2 min).
Got to stop triple knotting my running shoes. Need some quick-release laces. |
Monday Jun 21 |
| Bicycling (Burlington) 2:03:00 [3] | |
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| 24 miles. Winooski to Mallets Bay out to end of causeway and back. Two-thirds pavement, rest gravel. |
Sunday Jun 20 |
| Trail Running (Putney Ridge Trail) 1:55:00 [4]10.2 mi (11:15 / mi) | |
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| Nice run with Dan. Weather cool and dry. Pushed hard out to the Pinnacle (53.00), slower on way back (62.00); took fall. |
Saturday Jun 19 |
| Bicycling (Single track) 1:30:00 [2] | |
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| 6 miles. At Killington with Ruthie. Easy ride on flatter trails. Started a bit damp and dried later on. |
Friday Jun 18 |
| Off Trail Running (Local hills) 53:00 [3]4.0 mi (13:15 / mi) | |
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| Up Boulder Hill 14:00, on to Hill 1349 15:30, back in 15:00 and down 7:30.
Warm and humid; feels like summer. |
Thursday Jun 17 |
| Road Running (AM) (Rte 11/Cummings Rd) 37:00 [2]4.2 mi (8:47 / mi) | |
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| Bicycling (Lovers Lane Rnd II) 59:00 [3] | |
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| 11 miles. Same loop as yesterday, except in opposite direction. Made it down steep section in (mostly) good form. Back home did a segment of ski trails.
Installed new chain to replace the one broken yesterday. Also lubricated the pedal clips. They're really neat when they actually release your feet! Left foot got stuck yesterday and never did come out, even after both of us were horizontal. |
| Weight Training (Wall wgts x 150) 5:00 [4] | |
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Wednesday Jun 16 |
| Bicycling (Lovers Lane) 40:00 [3] | |
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| 7 miles. Rte 103 to Bailey's Mill up to Lovers Lane Rd. Bailey's is rutted dirt with rocks and loose gravel. Slipped on steep section and busted chain just before top of hill. Coasted down Lovers Lane and got a lift home. |
Tuesday Jun 15 |
| Bicycling (Mtn bike/road) 1:02:00 [3] | |
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| 12 miles. Out Kirk Meadow to Spoonerville; back Flamstead Rd. Half dirt. |
| Weight Training (Wall wgts x 100) 10 [3] | |
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| Getting easier. |
Monday Jun 14 |
| Road Running (AM) (Rte 11/Cummings RD) 37:00 [3]4.2 mi (8:47 / mi) | |
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| Worked on increasing turnover. Felt good for a morning run. |
| Bicycling (Grn Mtn Tpke loop) 44:00 [3] | |
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| 10 miles. Mtb training. Half paved and half good dirt roads. Need to build speed and hills; this is a good route for both. |
| Weight Training (Wall wgts x 100) 10:00 [4] | |
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Sunday Jun 13 |
| Weight Training (Wall wgts x 100) 10:00 [4] | |
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Saturday Jun 12 |
| O - competition (Urban Adventure Race) 3:53:00 [4]21.0 mi (11:06 / mi) | |
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| Adventure race in Portland ME with Tracey Olafsen and brother Drew: 5 mi canoe/10 mi mtn bike-o/6 mi street-o.
Tough maximizing speed w/three in canoe. Some teams had kayak paddles for a big advantage. One minor glitch on bike leg due to sketchy map; many teams lost lots of time from navigation errors.
Street-o was pretty straight forward: running around downtown Portland looking for monuments and buildings.
Great effort by Tracey and Drew. Lots of fun grinding through each stage.
Ended up 2nd masters and 7th overall of 60 teams. |
Thursday Jun 10 |
| Off Trail Running (Boulder Hill) 34:00 [2]2.5 mi (13:35 / mi) | |
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| Easy run up the hill. Low effort level. |
Sunday Jun 6 |
| Road Running (AM) (Great Falls, MD) 1:08:00 [2]7.0 mi (9:42 / mi) | |
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| Fun run w/wedding party. |
Saturday Jun 5 |
| Road Running (AM) (Rock Creek Park, D.C.) 32:00 [2]3.0 mi (10:40 / mi) | |
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Friday Jun 4 |
| Road Running (AM) (Rte 11/Cummings Rd) 37:00 [2]4.3 mi (8:36 / mi) | |
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Wednesday Jun 2 |
| Off Trail Running (Boulder Hill) 51:24 [4]4.0 mi (12:50 / mi) | |
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| Up Boulder Hill and along ridge to Hill 1349 and back. Felt rested and pushed each segment.
13.37/15.15/15.31/7.01 |
Tuesday Jun 1 |
| Bicycling 35:00 [3] | |
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| 4 miles. Around the ski trails at home, in woods and fields. Surface thick grass, leaves and soft dirt. Dumped once on wet sticks going up hill in the Pines. Then a lap out Cummings Rd and back. |
| Weight Training 20:00 [4] | |
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| Normal wgt circuit with a set of 30 wall wgts between every station (4 sets double, 4 single). Have major upper body work to prep for next season's xc skiing. |