Saturday Dec 16 |
 | Road Running (Cummings Rd +) 30:00 [3]3.0 mi (10:00 / mi) | |
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| Morning run with Ruthie and Casey. |
| Trail Running (Dailly hill run) 11:06 [3]1.0 mi (11:06 / mi) +100m 5:16 / km | |
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| Hiking (Chester Town Forest) 2:00:00 [2]3.0 mi (39:59 / mi) +180m 20:57 / km | |
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| Initial field survey with conservation committee up east side of property. Lots of terrain feaures and small rock faces. Some very open forest, some sections of briars. Plan is to cut a few hiking trails through the 500 acres. Also receptive to an o-map. |
Friday Dec 15 |
| Track workout intervals 26:00 [4]3.0 mi (8:39 / mi) | |
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| Interval workout 4 x 800 at I target of 3:45. Scattered around target, but mostly felt sluggish:
Too much food at Xmas luncheon + track work = bad plan |
| Trail Running (Dailly hill run) 15:50 [3]1.0 mi (15:49 / mi) +100m 7:30 / km | |
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| Gee, going up the hill wasn't much better! |
Thursday Dec 14 |
| Road Running (Cummings Rd +) 32:20 [2]3.0 mi (10:46 / mi) | |
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| Morning recovery run. Casey off at day camp. |
| Trail Running (Dailly hill run) 15:30 [3]1.0 mi (15:30 / mi) +100m 7:21 / km | |
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Wednesday Dec 13 |
| Weight Training 40:00 [3] | |
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| Usual 3 sets of arms, legs, core strength exercises.
Following training camp, adjusted wall wgts for more downward thrust. Now more ceiling wgts than wall wgts. Hard, sharp, downward impulse. |
Monday Dec 11 |
| Road Running (Cummings Rd +) 27:24 [3]3.0 mi (9:08 / mi) | |
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| Trail Running (Dailly hill run) 10:49 [4]1.0 mi (10:48 / mi) +100m 5:08 / km | |
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| Lunch time run with Casey. Ground has frozen up and is ready for snow! |
Sunday Dec 10 |
| X-C Skiing (Skate - Rangeley Tng Camp) 1:30:00 [3]5 km (18:00 / km) | |
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| Back at Saddleback. Much more natural and man-made cover. Hill training up and down the main slope. Also slaloms and figure 8's. |
| X-C Skiing (Skate - Rangeley) 1:30:00 [3]20 km (4:30 / km) | |
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| Done with camp, but more skiing at Rangeley Lakes. Great coaching staff -- the team coaches from Colby and Bates, plus Dick Taylor, former national coach.
Glad to report shoulder checked out okay with all the skiing. A few sore muscles, but structure appears sound. |