Training Log Archive: kensrIn the 7 days ending Oct 16, 2016:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Oct 16, 2016 #
9 AM
Road Running hills 14:01 [4] 1.16 mi (12:08 / mi) +149m 8:40 / mi
ahr:156 max:167
Time trial with poles on West Hill. A little faster than last time, felt a lot easier.
Road Running warm up/down 16:16 [2] 1.61 mi (10:06 / mi)
ahr:140 max:167
Cool off at top and back down.
10 AM
Road Running (StJ-St Albans Rail trail) 48:36 [3] 3.47 mi (14:01 / mi) +44m 13:29 / mi
Stopped at Joe's Pond and ran the trail towards Danville.
Saturday Oct 15, 2016 #
9 AM
Hiking 2:00:00 [1]
Hiking property in Dummerston right above the defunct Maple Valley ski area. Looking at effects of recent logging and the beginning of new growth.
Then home for surgery on the backhoe to replace the hydraulic lines to the bucket. One sprang a leak so decided to replace both. Nasty job about halfway done.
Then home for surgery on the backhoe to replace the hydraulic lines to the bucket. One sprang a leak so decided to replace both. Nasty job about halfway done.
Friday Oct 14, 2016 #
5 PM
Hiking 30:00 [1] 0.5 mi (59:59 / mi)
Wading thru briars in the Glade and cutting a swath for a secondary trail.
Thursday Oct 13, 2016 #
4 PM
Trail Running 1:59:52 [3] 5.6 mi (21:24 / mi) +579m 16:12 / mi
ahr:127 max:162
Up the backside after an afternoon shower. Waited for the rain to stop, but got pressed by darkness. Hit my turnaround time with less than a couple hundred meters to the top, but quit because I didn't want to descend om the wet rock in the dark. Still came down the last mile after dark, had a basic headlamp which helped a little. Trail in good shape, but rocks were covered with slick leaves.
Wednesday Oct 12, 2016 #
3 PM
Trail Running warm up/down (Craftsbury) 1:07:45 [1] 3.25 mi (20:51 / mi) +64m 19:39 / mi
weight:161lbs
Jog around new bike trails checking if they could be skied.
4 PM
Strength 30:00 [4]
Circuit exercises, 2 sets 45 sec each:
Squats
Situp/hip raises
Dead bugs
Lunge/twist
I/T shoulder stabilizers
Mountain climbers
One arm planks
Rower situps
Side planks
Pushups (30/35)
Arm burns
Squats
Situp/hip raises
Dead bugs
Lunge/twist
I/T shoulder stabilizers
Mountain climbers
One arm planks
Rower situps
Side planks
Pushups (30/35)
Arm burns
Tuesday Oct 11, 2016 #
Note
Results from Saturday's rogaine: Phil and I were 2nd veterans behind Steve Tarry, and 8th overall of 31.
4 PM
Road Running tempo 46:19 [4] 5.0 mi (9:16 / mi) +18m 9:10 / mi
ahr:152 max:173
Still loosening up from Saturday's run. Weather cool and clear. Excellent running with a few pickups along the way, picking up the pace with each mile.
Monday Oct 10, 2016 #
Note
In the vineyard today, picked 110# of the Seyval. Sugar was as high as it will get this year (16%) and the acid level dropped nicely. Some grapes were dropping off the clusters and some were falling prey to birds and yellow jackets, so this was a good time. Had to chase away robins who were at one end of the row while I was picking at the other. That makes 10 gallons for the year. Excellent dry and sunny summer. Vines are just starting to mature. If I keep the apple trees pruned short next door so the sun hits the vines, they should produce double this in the future.