Sunday Oct 31 |
 | O - competition (EMPO Thacher SP Grn) 1:15:04 [5]6.45 km (11:38 / km) | |
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| Day 2. Slipped going across bridge at start and smacked head hard on planking. Little unsettled for a few moments. Not satisfied with run, made multiple 2 min errors: #2 went a bit too far and then over-corrected and lost position on cliffs; #5 went to stopping feature and then dropped down to control, but was searching on the way; #7 ran right to feature, but didn't see control, cut L to stone wall, relocated and went past control on way back, finally looped around to it; exited #13 poorly and lost a minute fighting thru brush to open woods.
2nd M-55, but still 1st for weekend. |
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Green Y - Splits |
Saturday Oct 30 |
| Road Running (Warm up) 10:00 [2]0.8 mi (12:29 / mi) | |
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| O - competition (NE Relay Champs Green) 30:46 [5]3.53 km (8:43 / km) | |
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| Gilbert Lake SP, Oneata, NY. Clean run with one error not reading map well going to #3 that cost a minute. Rest clean and pretty fast. Happy with day, except G had a great run and beat me! Still need to work on speed before Manchester 5 mile RR. 1st M-55. |
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GreenY - Splits |
Wednesday Oct 27 |
| Road Running (AM) (Rte 11/Cunningham Rd) 40:00 [2]4.4 mi (9:05 / mi) | |
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| Sluggish in the dark. Can't believe I did this almost every day last fall. |
Monday Oct 25 |
| Track workout (Warm up/cool down) 20:00 [2]2.0 mi (10:00 / mi) | |
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| Track workout (Interval workout) 20:00 [4]3.0 mi (6:40 / mi) | |
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| Target times 5:18/:49
Jog between intervals; slowest times first, faster as I warmed up. Felt good, but times slow. Haven't been running much this month.
3 x 1200 @ 5:23 - 5:39
6 x 200 @ :38 - :48 |
Sunday Oct 24 |
| Bicycling (Road/trail) 1:05:00 [3] | |
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| 14 miles. Towards Saxtons River, then back Green Mtn Tpke. Cut short because of gloomy day and raw conditions. Then a loop around ski trail. |
Friday Oct 22 |
| Road Running (Chester) 32:00 [3]3.5 mi (9:08 / mi) | |
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| Ran down to village to retreive car. Ruthie thought she broke the p-car, so she left it parked by the green. Just tried to use the a/c; the compressor has seized so it squeels if you turn it on. Hey, with a targa top who needs a/c? |
Wednesday Oct 20 |
| Bicycling 30:00 [3] | |
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| 3 miles. Lap around the ski trails measuring distance and tiring out Casey. |
Tuesday Oct 19 |
| Weight Training 10:00 [5] | |
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| Wall wgts 3 x 80 fast snap. |
Sunday Oct 17 |
| O - competition (US Champs D2 Green) 59:40 [5]5.84 km (10:13 / km) | |
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| Another good course. Also two 1 min errors: route choice; missed trail exiting next to last control. Picked up enough to move ahead of Ron, but Bob Lux beat us both. 2nd M55 for day; 2nd for two days. |
| Road Running (Warm up/cool down) 15:00 [2]1.0 mi (14:59 / mi) | |
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Green X Day 2 - Splits |
Saturday Oct 16 |
| Road Running (Warm up/cool down) 20:00 [2]1.5 mi (13:19 / mi) | |
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| O - competition (US Champs D1 Green) 59:44 [5]5.8 km (10:18 / km) | |
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| Nice course and map. Two minor errors of 1 min each; route choice and nav in control circle (looking for depression in green area). 30 sec behind Ron Hudson for 2nd. |
| O - competition ("Sprint O") 31:30 [1]2 km (15:45 / km) | |
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| Walked Sprint course with Greg to relax. |
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Green X Day 1 - Splits |
Thursday Oct 14 |
| Road Running 22:00 [2]2.2 mi (10:00 / mi) | |
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| Easy road run with Ruthie and Casey. |
Wednesday Oct 13 |
| Weight Training 15:00 [4] | |
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| Pullups 5
Wall wgts 3 sets x 80 |
Tuesday Oct 12 |
| Off Trail Running 45:00 [1]3.0 mi (14:59 / mi) | |
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| Easy recovery run/hike with Casey up the hillside checking routes for the upper ski trail. Feel good after weekend workout. Knee was a bit sore until run; now is okay. |
Saturday Oct 9 |
| Adventure Race (BB24) 19:05:00 [4]70.0 mi (16:21 / mi) | |
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| Balance Bar 24 hr, Ringwood, NJ
Comfortable pace, except mtn biking where my lack of experience made it a struggle. Otherwise felt good throughout. Nav and route choice dead-on all day (and night).
Excellent 15 km o-course on expanded Ringwod map. Then 32 mile bike section with some good control placements. Brutal 4 mile hike-a-bike (never been rock climbing with a 35# bike strapped to my back before). Kayak 9 miles and final 16 mile night trek.
Companion team to Bernie Bretton's Team Murphy's Law -- both more or less together until kayak section, where they picked up 20 min on us.
Ended up 3rd all-male team and 16th overall of 53 teams.
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Friday Oct 8 |
| Adventure Race (BB24 Prologue) 10:40 [5] | |
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| Balance Bar 24 hr, NYC. On the aircraft carrier Intrepid. From the pier, up 6 flights of stairs to the flight deck. Down the deck to rappel ropes for a rappel ~60' into the Hudson (the ropes stopped 15' short of the water). Then swim 100m to a cargo net where we climbed up to the elevator platform -- really brutal on the arms! Sprint up to the bow, zip line back into the Hudson. Swim to a barge and climb a rope ladder to the deck. Then a run back to the start/finish. |
Tuesday Oct 5 |
| Weight Training 10:00 [3] | |
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| Wall weights 2 sets 75/40 |
Monday Oct 4 |
| Bicycling (Mtn bike) 46:00 [3] | |
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| 10.26/.25 --- Pleasant Valley/Grn Mtn Tpke loop CW, then 1 lap around Pines.
20:55/43:00 and 3:17 |
Sunday Oct 3 |
| O - competition (Harriman Green Day 2) 58:32 [5]5.2 km (11:15 / km) | |
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| Rochouse Mountain. Rough start to #1 not planning route carefully; didn't climb slope fast enough as I traversed. Had accurate pace count and headed up when it was clear I was below control. Located marshes effectively and then control, but tentative approach cost 4 min. Rest of course fast and on target, except for #6 where I overshot (1 min lost). Splits definitely get faster as the race progresses. Still 3rd M-55, but now 3rd overall green, too. |
| Trail Running (Warm up) 15:00 [2]1.0 mi (14:59 / mi) | |
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| Bicycling (Ringwood SPk, NJ) 2:15:00 [3] | |
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| After A meet, headed over to Ringwood for some mountain bike training with Bernie and Jim Mertz. Lots of technical riding past my skill level; had fun trying to hang on and keep up. This will be the site for next week's Balance Bar 24 hr AR. Looking forward to some serious orienteering segments. |
Saturday Oct 2 |
| Trail Running (Warm up) 15:00 [2]1.0 mi (14:59 / mi) | |
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| O - competition (Harriman Green Day 1) 1:02:26 [5]5.24 km (11:55 / km) | |
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| Hogencamp Mtn. Lost 5 min on #3 trying to cut L around green near control. Green now extends further L than mapped, so got well off line and had to relocate. On #11 cut L around green approaching control; should have gone R along edge of marsh right to saddle and reentrant (1 min). 3rd M-55 and 5th green overall. |