Training Archive: kadleyIn the 31 days ending 2005-05-31:
| [csv] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||
| 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 | F | S | S | M | T | ||||||||||||||||||||||||||||||||||||||||||
Tuesday May 31 | ||
| Trail Running long (Big Branch Wilderness) 2:51:00 [3]11.3 mi (15:07 / mi) +480m 8:18 / km | |
| Loop thru Big Branch Wilderness. N on Old Job trail to LT/AT, then S over Mt Baker (not the volcano) to the intersection with the other end of Old Job at Griffith Lake.
Raining when we left the car. Took 50m for Casey to be covered in mud; a mile for me. Sun came out as we went over the top of Baker Peak, so had nice views to W. AT eroded from all the traffic. Lots of rocks, roots and mud holes. Carrying 8# running pack for AR training and felt tired from yesterday, so those didn't help matters either. | ||
Monday May 30 | ||
| Bicycling (Wayland, MA) 2:20:00 [3]38.6 mi (3:37 / mi) | |
| Trip down to MA for a bike tour with Ruthie's sister and club. Complicated route around outer suburbs and fun bbq afterwards. | ||
Sunday May 29 | ||
| Off Trail Running 36:00 [2]2.0 mi (17:59 / mi) | |
| Slow run up to top of Boulder hill with Casey. Check on progress of site prep for house. Interesting what 4 cases of dynamite can do to rock formations.
Bit of kayaking today, too. Half dozen laps around the pond. Seems to handle ok, got to get it out on the river to play more. | ||
Saturday May 28 | ||
| Bicycling (To/from run) 36:00 [3]8.0 mi (4:30 / mi) | |
| Road Running hills (Butternut Hill loop) 1:05:38 [4]8.0 mi (8:12 / mi) +400m 4:25 / km | |
| Good run with Dan. First decent weather in 10 days. Pushed up the long hills at the start and hammered on the way down.
Splits: 8.41 / 10.56 / 9.02 / 9.43 (all up) 5.59 / 7.00 / 7.06 / 7.07 (obviously down) Want to keep working on the hill climbs -- potential for improvement. | ||
Friday May 27 | ||
| Bicycling long (Grafton) 1:56:00 [3]28.5 mi (4:04 / mi) +850m 2:19 / km | |
| Chester to Saxtons River via Pleasant Valley, then to Grafton and back over the ridge to Chester. Started raining on the way back. | ||
Thursday May 26 | ||
| Road Running warm up/down (To/from GrnMtnTpke) 33:00 [3]3.5 mi (9:26 / mi) | |
| Road Running tempo (Green Mtn Tpke) 22:53 [4]3.0 mi (7:37 / mi) | |
| Adjusted course to be about 100' longer upon remeasurement on my bike yesterday. Made time a bit slower (that plus running a bit slower). Started raining part way through made it refreshing -- what's new with that!
Splits: 7.30 / 8.04 / 7.19 | ||
Wednesday May 25 | ||
| Road Running (Chester via Cummings) 1:02:00 [2]6.0 mi (10:19 / mi) +200m 5:49 / km | |
| Easy run with Casey. | ||
Tuesday May 24 | ||
| Bicycling tempo (Pleasant Valley Rd ccw) 43:20 [4]10.0 mi (4:20 / mi) +300m 2:28 / km | |
| Felt pretty good pushing this despite the track workout yesterday. I think that's the advantage of switching back and forth from running to biking. You can still get a cardio workout without overstressing the muscles.
Dirt road sections soft from the past week's rain. Added some rolling resistance and slowed down the bike. | ||
| Bicycling warm up/down 12:00 [3]1.0 mi (11:59 / mi) | |
| Around the ski trails and driveway cooling off. | ||
Monday May 23 | ||
| Bicycling warm up/down (To/from track) 34:00 [2]6.6 mi (5:08 / mi) | |
| Off Trail Running warm up/down 44:00 [2]4.5 mi (9:47 / mi) | |
| Ran around outside perimeter of fields until track team practice was done. Steady drizzle the whole time. | ||
| Track workout intervals (3 x 400, 2 x 800) 10:39 [5]1.75 mi (6:05 / mi) | |
| Not exactly a pyramid, more of a trapezoid. With drizzle, made for a less than inspiring day. However, rest day yesterday made it easier.
400's: 1.30, 1.31 800's: 3.21, 3.17 400: 1.30 | ||
| Track workout (Recovery laps) 12:00 [2]1.25 mi (9:36 / mi) | |
Sunday May 22 | ||
| Weight Training 10:00 [5] | |
| Pullups 12
Wall wgts 4 x 25 | ||
Saturday May 21 | ||
| Trail Running warm up/down (To/from ridge) 8:00 [3]0.5 mi (15:59 / mi) | |
| Off Trail Running intervals (Hill intervals 600m) 41:00 [5]6 km (6:50 / km) +350m 5:17 / km | |
| Wall2wall intervals on Kingdom Valley ridgeline with Casey. Different route for each interval. Open terrain with lots of rock outcrops and undulations.
Felt whipped all day; was cutting firewood. Probably a quart or two dry from yesterdays run. Finally had a can of diet Coke and half a kit-kat and went at it. As usual, felt good when I got going; energy level and speed surprisingly good. Splits up, down: 5.00, 2.58 right side; most climb at the beginning 4.56, 2.46 center, climb at beginning 5.59, 4.31 around left, longer route, side hill 4.50, 2.42 far right along walls; steepest climb at end 4.51, 2.30 a bit closer to the center, probably the fastest route | ||
Friday May 20 | ||
| Trail Running long (Stratton Pond) 2:41:40 [3]** 11.6 mi (13:56 / mi) +250m 8:07 / km | |
| weight:163lbs | ||
| Loop in Green Mtn Nat Forest. Out Stratton Pond trail to Lye Brook trail and back Branch Pond trail. Trail conditions good to excellent except for middle four miles where you go thru Lye Brook Wilderness. There the trail was a bit soft and not as well tended. Crossed about 200m of blowdown with trail mostly cleared; trees flattened and stacked about 10' high. Also followed very recent moose tracks down trail for about a mile.
Nice rolling terrain. Can do the loop so you go over Stratton Mtn. Will try that in the summer and go for a swim in Stratton Pond. | ||
| C • Stratton loop 2 | ||
Thursday May 19 | ||
| Road Running warm up/down (To/from Grn Mtn Tpke) 32:00 [3]3.5 mi (9:08 / mi) | |
| Road Running race (Green Mtn Tpke) 21:56 [4]3.0 mi (7:19 / mi) vdot: 42.8 | |
| Good running day, low 60's, dry. Hamstrings and glutes loose. Pushed and moved well.
Splits: 7.05 / 7.31 / 7.19 | ||
Wednesday May 18 | ||
| Road Running (Chester) 55:00 [3]6.0 mi (9:10 / mi) | |
| Out and back via Cummings Rd, over around Church St. Felt lighter than yesterday and moved with less effort. Didn't push as I have a tempo run scheduled for tomorrow. | ||
Tuesday May 17 | ||
| Bicycling (To/from track) 30:00 [3]8.0 mi (3:45 / mi) | |
| Track workout warm up/down 20:00 [1]1.75 mi (11:25 / mi) | |
| Track workout intervals (5 x 400) 8:00 [5]1.25 mi (6:24 / mi) | |
| Glutes sore from Saturday. Felt heavy and slow.
1.38, 1.37, 1.34, 1.37, 1.37 | ||
| Weight Training 10:00 [5] | |
| Pullups 12
Wall wgts 4 x 25 | ||
Monday May 16 | ||
| Road Running (Chester loop) 53:00 [2]5.3 mi (10:00 / mi) | |
| Easy run with Casey around town. She ran ok downhill, but dogged it on the way back up. Pretty intensive training, she ran with Ruthie this morning, too. | ||
| C • 2 | ||
Sunday May 15 | ||
| Bicycling (Off-road) 45:00 [2]3.5 mi (12:50 / mi) | |
| Wet, drizzly day. Good for some easy single track practice. Rode around the ski trails and to end of logging road. Felt good loosening up from yesterday. | ||
Saturday May 14 | ||
| Adventure Race race (Genesis 12 hr Ringwood) 11:55:00 [4]43.0 mi (16:37 / mi) | |
| Fun race with Brad Whitmore and Janice Cahalane.
Steady pace with 15 minute error on trek 2; read map too literally on a bushwack shortcut. Finished 7th coed, 9th overall. Bike-O ~ 8 km, 1:48 Bike ~ 9 mi, 1:34 Trek - 10 km, 1:33 Kayak - 9 miles Greenwood Lake, 3:02 Trek - 7 km, 2:36 Bike ~ 9 mi, 1:23 | ||
Thursday May 12 | ||
| Bicycling 10:00 [2]1.0 mi (10:00 / mi) | |
| Slow ride around fields and some of theski trails. | ||
Wednesday May 11 | ||
| Road Running warm up/down (To/from GMtn Tpke) 35:00 [2]3.5 mi (10:00 / mi) | |
| weight:163lbs | ||
| Stiffling heat, muggy, torrid afternoon, must have been 80F. Only a slight breeze made it bearable. Must get acclimated to this torture. | ||
| Road Running tempo (Green Mtn Tpke) 23:00 [4]3.0 mi (7:40 / mi) | |
| Really had no energy, but this was on the plan for today. So gobbled some gu and gave it my best.
Splits: 7.32 / 7.47 / 7.40 | ||
| Weight Training 10:00 [5] | |
| Pullups 12
Wall wgts 4 x 20 | ||
| C • Adventure Race 2 | ||
Tuesday May 10 | ||
| Bicycling 1:15:00 [3]16.0 mi (4:41 / mi) | |
| Couple trips to check on the car (bad wheel bearing) and a technical loop up Baileys Mill. | ||
Monday May 9 | ||
| Bicycling (To/from track) 26:30 [3]6.6 mi (4:01 / mi) | |
| Switched to road bike. First time it's been out in two years. May have half as many gears as the mtn bike, and weigh a ton, but it's smooth and rides much faster. | ||
| Track workout warm up/down (Warm up/recovery) 18:00 [2]1.75 mi (10:17 / mi) | |
| Track workout intervals (5 x 400m) 7:22 [5]1.25 mi (5:54 / mi) | |
| Nice evening run at the track. No wind, temp just right. Easy weekend, so was fresh for this. Cut a good chunk from previous weeks' times:
1.31, 1.30, 1.27, 1.27, 1.27 Fastest series in a few years. | ||
| C • nice! 2 | ||
Sunday May 8 | ||
| Off Trail Running (KV O-map) 40:00 [2]** 2.0 mi (20:00 / mi) | |
| Around part of the o-course set on the KV map. Then up to the top of the ridge to see what's going on with new construction. Just site prep so far. | ||
Saturday May 7 | ||
| Weight Training 10:00 [4] | |
| Pullups 10
Wall wgts 4 x 20 | ||
Friday May 6 | ||
| Bicycling (Grafton) 2:00:00 [3]26.0 mi (4:36 / mi) | |
| Up over Grafton Rd into the village, then down to Cambridgeport and back Cambridgeport Rd. | ||
Thursday May 5 | ||
| Bicycling (To/from run) 40:00 [3]8.3 mi (4:49 / mi) | |
| Ride down to town pool for start of run, and back home afterwards. | ||
| Road Running hills (Butternut Hill loop) 1:08:03 [4]8.0 mi (8:30 / mi) +400m 4:34 / km | |
| Another good running day. Picked up pace significantly from last time, pressing on the hills, up and down. Target for the day was 1:08. Expect to keep making progress on the pace going up the hills.
Splits (up): 9.06 / 11.13 / 9.30 / 9.56 (down): 6.35 / 7.08 / 7.51 / 6.41 | ||
Wednesday May 4 | ||
| Road Running warm up/down (To/from Grn Mtn Tpke) 31:38 [3]3.6 mi (8:47 / mi) | |
| Road Running tempo (Green Mtn Tpke) 22:16 [4]3.0 mi (7:25 / mi) | |
| weight:165lbs | ||
| Finally got into second gear. First run since I cramped at the Billygoat I haven't had a knot in my L hamstring. Stretched this morning and just before tempo segment. Felt I could push the pace a little -- 45 sec/mile faster than last week; clearly more rested, although yesterday I felt like crap. Gives hope that I can now meaningfully work on speed a bit.
7.13 / 7.43 / 7.20 Smoothest section of the run is where the farmer's manure cart travels and spills onto the road. Gets packed down much better than straight gravel. 'Course when it gets wet, it's a little slippery. And today, when it's dry and the tractor goes by, the dust feels funky under my contacts. | ||
| C • 1 | ||
| Weight Training 10:00 [5] | |
| Pullups 10
Wall wgts 4 x 20 | ||
Tuesday May 3 | ||
| Trail Running (No Sprgfld Reservoir) 1:05:00 [3]4.0 mi (16:15 / mi) | |
| Ran off-trail to the east and then around the nature trails. Nice trails and terrain. Can get flooded 100' deep when the runoff comes.
Never got out of first gear. Felt sluggish the whole time. Finally did 4 sprints across the parking lot at the end a got my heart rate moving a bit. | ||
Monday May 2 | ||
| Bicycling (To/from track) 31:00 [3]6.6 mi (4:41 / mi) | |
| Road Running warm up/down 20:00 [2]2.0 mi (10:00 / mi) | |
| Track workout intervals (4 x 800) 14:40 [4]2.0 mi (7:19 / mi) | |
| Rain showers and raw. Not a great track day, but had nothing better so went ahead with planned workout. Felt tight and never really loosened up.
3.43 / 3.35 / 3.43 / 3.41 | ||
Sunday May 1 | ||
| Hiking (Mt Equinox 3850') 3:00:00 [2]5.4 mi (33:20 / mi) +850m 13:55 / km | |
| Hike up into the clouds with Ruthie and Tom W. Still some patches of snow near the top. | ||