Saturday Jun 28 |
 | Road Running warm up/down 35:00 [2]3.4 mi (10:17 / mi) | |
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| Road Running tempo (Green Mtn Tpk) 24:31 [3]3.0 mi (8:10 / mi) | |
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| Legs pretty tired, but decided a run along the Tpk would be okay. Quite a humid day; but not too hot.
Splits: 8.10 / 8:05 / 8:16 |
Friday Jun 27 |
| Roller skiing (Rte 11 hills) 45:00 [3]6.8 mi (6:37 / mi) | |
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| Break in today's rain, so got out to roller ski after dinner. Almost crashed going up the hill trying to avoid a red eft that ran out under my wheel (think I squished him anyway).
Got a look at the beaver that moved into the marsh at the bottom of the driveway. Noticed yesterday the water had backed up a bit, and suspected a rodent was endeavering to build a new home. Has two short dams already constructed. Hasn't yet started clearing out the brush and saplings, but that will be next. |
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| C • Beaver 2 |
Thursday Jun 26 |
| Track workout warm up/down 40:00 [2]3.5 mi (11:25 / mi) | |
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| Warm up/cool down plus a lap between every interval. |
| Track workout intervals (8 x 400's) 13:00 [5]2.0 mi (6:29 / mi) | |
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| Slow at first and then picked up time as I loosened up. After the fifth interval, decided to stop trying to sprint, since I was going so slow, and just run fast. After all, I used to run 10k's at this pace and certainly didn't work this hard. That shift of thinking immediately cut 5 seconds off the times:
1:40, 1:38, 1:38, 1.36, 1.38
1.33, 1.32, 1.34 |
Tuesday Jun 24 |
| Trail Running 1:05:00 [3]7.0 mi (9:16 / mi) | |
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| Flat, along the shore of L Champlain. Mix of 10:00 and 7:30 miles. |
Sunday Jun 22 |
| Trail Running hills (Daily hill run) 11:22 [4]0.7 mi (16:13 / mi) +100m 6:59 / km | |
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| Between rain showers, after dinner.
7.29/3.53/11.22 |
| Weight Training 30:00 [3] | |
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| 3 sets 20 reps
curls, wall wgts; one-leg squats, leg curls/extensions; situps, back extensions
3 x 5 pullups |