Training Archive: kadleyIn the 30 days ending 2005-06-30:
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| W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | ||||||||||||||||||
Wednesday Jun 29 | ||
| Note | |
| No, picked strawberries instead -- yummy! | ||
Tuesday Jun 28 | ||
| Note | |
| Still feeling tired from the weekend. Feet healing up -- strange, no blisters, but took the skin off the tops of my toes. May go for a ride tonight and flush some of the garbage out of my system. | ||
| Bicycling (Pleasant Valley loop ccw) 37:55 [3]10.0 mi (3:46 / mi) | |
| Decided I needed to vent after breaking the hinge on my laptop and discovering a flat tire (not on the laptop), all within 10 minutes. Afternoon showers had stopped and temp was okay for a change. Pushed hard on the long hills up Pleasant Valley. Felt good afterwards; maybe try some running tomorrow. Long hike planned this weekend. | ||
Sunday Jun 26 | ||
| O - competition race (Sugar Hill rogaine) 23:22:00 [3]65 km (21:34 / km) | |
| Set around the 10,000 acre Sugar Hill state forest, NY. Lots of private land mixed in, made numerous dead-end control locations. Trail network ok, but trashed by horse traffic -- made bogs of muck. Enjoyed many legs of buskwacking 1km or so; fun at night. Some sections were mature pine plantations -- long even rows of pines.
Very hot, in the 90's and bright sun. Made pace slower than normal; had to drop quite a few planned controls. Didn't do much running except to loosen up the muscles. Did keep moving all the time. Good teamwork with rogaine partner Glen Brake. Kept the feet cool by standing in streams as we went past. Seemed to minimize blisters, but toes got raw from mud that worked into the shoes. Out in the middle of nowhere, went past a complex called the Monterray Shock Treatment Correction Facility. Painted on the buildings in huge letters was their motto: "Shock -- It hurts -- It works". Didn't tarry around long as we figured we might end up a resident. Results were good: 1st overall of 20 teams, 1st veteran, 1st super-vet (over 55). | ||
| C • 7 | ||
Saturday Jun 25 | ||
| Event: CNYO ROGAINE XV | ||
Thursday Jun 23 | ||
| Bicycling (Missisquoi Rail Trail) 2:05:00 [2]22.0 mi (5:41 / mi) | |
| Out and back with Ruthie. Easy pace, nice ride. Alongside the river with views of the rapids and Jay Peak. | ||
Monday Jun 20 | ||
| Bicycling (Flamstead loop ccw) 1:20:00 [2]12.0 mi (6:40 / mi) | |
| Relaxing ride with Ruthie and then around the ski trails with Casey.
Feel fine except totally beat. Need to recover for rogaine this weekend. Need sleep. | ||
Saturday Jun 18 | ||
| Adventure Race (Bitter Pill AR, VT) 11:50:00 [4]36.0 mi (19:42 / mi) +2200m 10:18 / km | |
| Fun race with Tracey Olafsen. Good race organization. Lots of rain past couple weeks, misty rain all day long in the mountains.
Started in Waterbury and canoed down the Wanooski River. More like a bobsled run. River was in flood stage and the times were 45 min faster than when they test ran it a few days ago. More than a third of the teams dumped in a set of rapids just after a brutal portage around a power dam. We took in water, but stayed upright. Then a terrific orienteering section, all off-trails in the mountains south of the river. Used topo map, which was ok. Good control placement on small, but accurate features. They say we had spectacular views of Camel's Hump, but not today. We went from sixth after the paddle to a close 2nd after the orienteering. Then a little bit of road biking up to Bolton Notch (1000 ft climb) and on to a VAST (snowmobile) trail. This took us up over the mountain ridge to Bolton Valley, rather than going all the way back down to the river and around to the start of the valley and up again. Good in theory, but the trail was four miles of muck and still went up 700 feet to the ridge crest. Then down to the xc ski trails and a scramble format for five more controls. Dropped the bikes in a couple places and just ran out and back through the muck. Great to get back for shower, hot tub, dinner and a massage -- all part of the race deal. First coed team and 2nd overall to an all-male team. Splits: Run to river (0.8 mi), paddle (3.6 mi), portage (0.3 mi), paddle (4.2 mi) -- 1:38 Orienteering (8 km, 2100 ft climb) -- 3:36 Plotting more UTM's in the rain, bike, bike-O ( 22 mi, 5000 ft climb) -- 6:35 Great race, nice steady pace with efficient teamwork. Thanks to Tora and Ryan for moral support and cheering! | ||
| C • 2 | ||
Wednesday Jun 15 | ||
| Road Running (Chester loop) 53:00 [2]5.0 mi (10:35 / mi) | |
| Easy town loop with Casey. | ||
Tuesday Jun 14 | ||
| Bicycling (Technical riding) 40:00 [4]3.5 mi (11:25 / mi) | |
| A few laps around the Kingdom Valley ski trails. | ||
Sunday Jun 12 | ||
| Bicycling (Cockaponset CT) 2:45:00 [3]17.5 mi (9:26 / mi) | |
| Checking out the venue for July's AR. Said to be nice gravel carraige roads. Right! Try single track rock gardens, logs, mud ... as in knarley.
Hot and steamy. | ||
Saturday Jun 11 | ||
| Road Race race (Mt Ascutney) 50:05 [5]3.7 mi (13:32 / mi) +700m 5:18 / km | |
| Warm and high humidity. Sweating buckets all the way up. Felt much better than last year -- cut 30 seconds off the time despite tough weather conditions.
12.35 / 14.07 / 14.14 / 9.06 | ||
| Road Running warm up/down (Run down / warm up) 37:00 [2]4.3 mi (8:36 / mi) | |
| Weight Training 15:00 [5] | |
| Pullups 10
Wall wgts 3 sets x 25 | ||
Wednesday Jun 8 | ||
| Trail Running long (Silver Lake/Moosalamoo) 2:23:00 [3]10.5 mi (13:37 / mi) +500m 7:22 / km | |
| Brandon, VT. Out Leicester Hollow to Silver Lake. Gradual climb on nice snowmobile trail/old road bed. Then around lake and back over Chandler Ridge/Moosalamoo Trail. Sharp ridge with Silver Lake below on one side and another lake far below on the other. Great view except for the thunderstorm overhead. Some lightning, but not close; lots of rain.
Legs felt like lead. Really slow today. Need spaghetti. | ||
Tuesday Jun 7 | ||
| Road Running warm up/down (To Grn Mtn Tpke) 32:40 [3]3.5 mi (9:20 / mi) | |
| Road Running tempo (Green Mtn Tpke) 22:56 [4]3.0 mi (7:38 / mi) | |
| Warm day, low 80's. Felt like running in a warm air bath. Felt pretty good, but didn't push super hard.
Splits: 7.23 / 7.46 / 7.45 | ||
Monday Jun 6 | ||
| Weight Training 10:00 [4] | |
| Thunderstorm outside, so did weight work instead and then went to the movies.
Pullups 10 Wall wgts 4 sets x 25 | ||
Sunday Jun 5 | ||
| Catching Features 40:00 [5] | |
| Greg got me set up with the latest CF upgrade. Now can do the on-line competitions. Very realistic, including breaking into a sweat looking for the next features. Powerful mental training tool. | ||
| Bicycling (River loop) 1:41:00 [3]27.6 mi (3:38 / mi) +680m 2:07 / km | |
| Dropped Greg at Logan and decided to go for a ride when we got home. Great section of VT-103 from Chester to I-91 with 8' shoulders. Did a loop N on VT-11 thru Springfield to I-91 and down US-5 to VT-103 and back to Chester. More rolling hills than I expected, but lots of cruising.
Next ride is out to the west to Weston and over Terrible Mountain (it really is). | ||
Thursday Jun 2 | ||
| Bicycling tempo (Pleasant Valley loop cw) 37:50 [4]10.0 mi (3:46 / mi) | |
| Got home early, so bagged the rest day and went for a fast ride around the Pleasant Valley loop. The dirt roads had just been scraped so there was loose gravel on the surface. Slowed the ride across Green Mtn Tpke and made the drop down Pleasant Valley at 30 mph bumpy. | ||
| Bicycling warm up/down (Cool down in fields) 10:00 [3]1.0 mi (10:00 / mi) | |
Wednesday Jun 1 | ||
| Track workout warm up/down (Recovery) 20:00 [2]2.25 mi (8:52 / mi) | |
| Track workout intervals (400, 3 x 800) 11:11 [5]1.75 mi (6:23 / mi) | |
| Cool evening just before dark. Not too long after dinner, so that slowed me a bit. Felt ok though.
Splits: 400 - 1.33 800's - 3.13, 3.14, 3.11 Tomorrow's schedule forces a rest day, so finally a chance for recovery. | ||