Training Archive: kadleyIn the 7 days ending 2008-06-21:
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| S | M | T | W | H | F | S | |||||||
Saturday Jun 21 | ||
| Cross Training 1:00:00 [2] | |
| Cutting small trees along the driveway and trucking them off to the burn pile. Clearing some breathing room. | ||
| Trail Running (Windmill Ridge) 1:30:00 [3]4.9 mi (18:22 / mi) | |
| From the trailhead at Sleepy Hollow Ln, up onto the ridgeline and Bemis Hill, then a loop around the Martin Wildlife Sanctuary. Very lightly used trail. Unfortunatley not connected with the sections S to Putney Mtn. Same ridge, but about a half mle of trail is missing. | ||
| Bicycling (Popple Dungeon) 1:00:00 [1]13.0 mi (4:36 / mi) | |
| Easy ride with Ruthie to end of pavement in Popple Dungeon. Slow riding, much harder on the butt than cranking away. | ||
Friday Jun 20 | ||
| Roller skiing (Rte 11 hills) 41:00 [3]6.0 mi (6:50 / mi) | |
| To drop into Chester and then up over hill past Pleasant Valley to church, right at dusk. | ||
Thursday Jun 19 | ||
| Road Running (Chester via PO) 58:00 [3]6.1 mi (9:29 / mi) | |
| Still have a raw spot on my ankle, but seemed to fade away after a mile or so. | ||
Wednesday Jun 18 | ||
| Trail Running hills (Daily hill run x 5) 55:00 | |
| max:155 | ||
| With enough bandaids, finally got my feet into old, floppy running shoes. Decided to stay off the pavement to avoid more pounding, so did some hill workouts. Ran until I could feel my legs giving out.
Up/down/totoal 8.23/4.53/13.17 8.05/4.25/12.30 7.03/3.17/10.20 6.48/2.51/9.39 6.55/2.51/9.46 Happy with the workout; any RT under 10 min is good. Especially considering I could hardly walk Monday. | ||
Sunday Jun 15 | ||
| O - competition race (Allegany Rogaine) 10:30:00 [3]66 km (9:33 / km) +2500m 8:02 / km | |
| US Rogaine Champs in Allegany SPk. Good venue with open woods, some sections with huge hardwoods sheltering grassy vegatation, a few others with nettles ...
Lots of climb; up and down, up and down. Still adding up elevation gains. Don't think I have a big enough calculator. Will add distance and details later. 1st Supervets, 2nd Vets; with Glen Brake. | ||
| Note | |
| Figured out distance and climb --
Sat 11AM-dark 10hrs: 34 km / 4900' (3.4km/hr) Overnight dark, 9 hrs: 18km / 1600' (2km/hr) Sun dawn-11 AM, 4.5 hrs: 14km / 1500' (3.1km/hr) Made good time Saturday considering the climb. Slowed at night due to some nasty nettles and hidden logs on Mt Onondaga. Picked it up again on the west side once the sun came up. Found we missed an easy 40 points early on -- added a swing north from 805 to pick up 607; went right by 410 which would have required an extra 500m of downhill running. Towards the end, tried to find 504 from the top; followed the correct reentrant down, but apparently got into the reentrant just below the control. Had no interest nor time to climb back up 300' to find it from the road. So lost an easy 90 points, ended up with 1630. No problems with shoulder. Speed laces on trail shoes pinched my toes and lost the skin on the top of the outer toes; only had a couple ibuprofen with me, so was distracting. | ||