Tuesday Apr 29 |
 | running warm up/down 20:00 [2]1.7 mi (11:46 / mi) +130m 5:54 / km | |
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| strength (legs) 20:00 [3] | |
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| walking warm up/down 30:00 [1]1.5 mi (20:00 / mi) | |
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Monday Apr 28 |
| walking hills (commute) 1:10:00 [1]3.0 mi (23:20 / mi) +110m 13:01 / km | |
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| canoeing long (whitewater and flat) 3:05:00 [1]5.0 mi (36:59 / mi) | |
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Sunday Apr 27 |
| running tempo 8:00 [4]1.0 mi (7:59 / mi) +30m 4:33 / km | |
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| running warm up/down 25:00 [2]2.5 mi (10:00 / mi) | |
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| canoeing warm up/down (tandem up + down Black) 40:00 [2]1.0 mi (40:01 / mi) | |
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| mtn. biking hills (w/kestrel) 30:00 [2]4.0 mi (7:30 / mi) +130m 4:14 / km | |
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Saturday Apr 26 |
| running intervals (w/ poles) 25:00 [3]2.5 mi (10:00 / mi) +70m 5:43 / km | |
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| canoeing tempo (downstream w/wind) 20:00 [2]1.5 mi (13:19 / mi) | |
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| canoeing tempo (upstream + headwind) 40:00 [4]1.5 mi (26:39 / mi) | |
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| biking hills 25:00 [3]3.0 mi (8:20 / mi) +110m 4:39 / km | |
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Friday Apr 25 |
| running warm up/down (trails) 40:00 [2]3.5 mi (11:25 / mi) +40m 6:51 / km | |
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Thursday Apr 24 |
| mtn. biking hills (sandy trails) 2:50:00 [3]** 15.0 mi (11:20 / mi) +200m 6:46 / km | |
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| running intervals 8:00 [4]1.5 mi (5:20 / mi) +40m 3:04 / km | |
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| running warm up/down ( trails w/ Allison) 42:00 [2]3.5 mi (11:59 / mi) +30m 7:16 / km | |
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| kayaking warm up/down (w/ kes) 20:00 [1]0.8 mi (24:59 / mi) | |
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Wednesday Apr 23 |
| running long (sandy trails) 1:40:00 [2]** 8.0 mi (12:29 / mi) +100m 7:29 / km | |
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| mtn. biking long (sandy trails w/ Kes) 3:00:00 [2]* 9.0 mi (20:00 / mi) +300m 11:16 / km | |
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Tuesday Apr 22 |
| biking (on sandy new trails) 50:00 [2]** 3.0 mi (16:39 / mi) +50m 9:51 / km | |
| (rest day) |
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| kayaking long (coastal bays) 1:30:00 [2]4.0 mi (22:30 / mi) | |
| (rest day) |
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Monday Apr 21 |
| running intervals 45:00 [3]4.5 mi (10:00 / mi) +100m 5:49 / km | |
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| biking long (w/ Kestrel) 1:30:00 [2]11.0 mi (8:10 / mi) +50m 5:01 / km | |
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| many stops and re-accelerations |
Sunday Apr 20 |
| running warm up/down 50:00 [2]4.5 mi (11:06 / mi) +100m 6:27 / km | |
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| strength (arms) 15:00 [3] | |
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Saturday Apr 19 |
| walking warm up/down 25:00 [1]1.0 mi (24:59 / mi) +30m 14:13 / km | |
| (rest day) |
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Friday Apr 18 |
| running long (some intervals) 1:20:00 [2]7.0 mi (11:25 / mi) +200m 6:31 / km | |
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| mtn. biking hills (w/Kestrel) 30:00 [1]3.0 mi (10:00 / mi) +110m 5:35 / km | |
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Thursday Apr 17 |
| biking hills (mtB commute) 50:00 [2]6.0 mi (8:20 / mi) +200m 4:42 / km | |
| (rest day) |
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Wednesday Apr 16 |
| running warm up/down 17:00 [2]1.5 mi (11:20 / mi) | |
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| skate skiing warm up/down 25:00 [2]3.0 mi (8:20 / mi) +60m 4:53 / km | |
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| Crust cruise on field at home. Yesterday snow cover faded from about
90% to 75%. About 24 Fin a.m. made a nice crust.
Its melting fast in the sun today. |
| canoeing long (Clyde River scouting) 1:20:00 [2]3.0 mi (26:39 / mi) | |
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| High water was sporty. |
| biking (roads) 1:00:00 [2]11.0 mi (5:26 / mi) +200m 3:12 / km | |
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| up to work,
and shuttling back to car after paddling,
Home after picking up Kestrel downtown |
| kayaking warm up/down (flatwater w/Kestrel) 50:00 [1]1.0 mi (50:01 / mi) | |
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Tuesday Apr 15 |
| running tempo (roads and ski trail) 1:10:00 [3]7.0 mi (10:00 / mi) +180m 5:45 / km | |
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| ski trail was frozen hard and fully snow covered. Good texture of fallen twigs and needles.
Also ran home after work. |
Monday Apr 14 |
| canoeing intervals (whitewater class) 2:25:00 [1]3.5 mi (41:24 / mi) | |
| (rest day) |
| Mostly easy sections interspersed with intervals of hard paddling in bigger rapids and for one rescue. |
Sunday Apr 13 |
| mtn. biking warm up/down (w/Kestrel) 45:00 [1]4.0 mi (11:14 / mi) +130m 6:21 / km | |
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| running long 1:15:00 [2]6.5 mi (11:32 / mi) +190m 6:34 / km | |
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Saturday Apr 12 |
| running warm up/down 45:00 [2]4.5 mi (10:00 / mi) +110m 5:47 / km | |
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| canoeing long (BlackRiver Craftsbury) 55:00 [2]3.0 mi (18:20 / mi) | |
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| mtn. biking (on road) 45:00 [3]7.0 mi (6:26 / mi) +30m 3:57 / km | |
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Friday Apr 11 |
| running (dirt roads) 45:00 [2]4.0 mi (11:14 / mi) +120m 6:24 / km | |
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| skate skiing warm up/down (crust cruising) 15:00 [2]2.0 mi (7:30 / mi) +20m 4:31 / km | |
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Thursday Apr 10 |
| mtn. biking warm up/down (with Kestrel) 30:00 [1]3.0 mi (10:00 / mi) +110m 5:35 / km | |
| (rest day) |
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Wednesday Apr 9 |
| running warm up/down 40:00 [2]3.5 mi (11:25 / mi) +110m 6:28 / km | |
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| still moving lactic acid out of my legs from Saturday's race |
| canoeing (whitewater) 1:45:00 [3]3.5 mi (29:59 / mi) | |
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| Almost continuous rapids progressing from class I to II to III
on the Lamoille River from Greensboro Bend to East Hardwick.
Lots of tight sets to avoid rocks |
Tuesday Apr 8 |
| skate skiing tempo (crust cruise) 20:00 [2]3.0 mi (6:40 / mi) +40m 3:59 / km | |
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| running warm up/down 20:00 [2]1.5 mi (13:19 / mi) | |
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| walking warm up/down (with Kestrel) 1:10:00 [1]3.0 mi (23:20 / mi) +110m 13:01 / km | |
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| mtn. biking hills (uphill to work) 23:00 [3]3.0 mi (7:40 / mi) +110m 4:17 / km | |
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Monday Apr 7 |
| mtn. biking warm up/down (on road) 25:00 [1]3.0 mi (8:20 / mi) +110m 4:39 / km | |
| (rest day) |
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| canoeing (whitewater Black Riv.) 2:30:00 [2]3.0 mi (49:59 / mi) | |
| (rest day) |
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Sunday Apr 6 |
| mtn. biking warm up/down (on roads, carrying pack) 45:00 [2]7.0 mi (6:26 / mi) +130m 3:47 / km | |
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| running hills (mixed with walking) 20:00 [2]1.5 mi (13:19 / mi) +110m 6:45 / km | |
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Saturday Apr 5 |
| running warm up/down (pre-race) 15:00 [2]1.5 mi (10:00 / mi) +40m 5:44 / km | |
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| running race (1st leg sugarbush) 32:15 [5]5.0 mi (6:26 / mi) +40m 3:55 / km vdot: 51.1 | |
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| 2nd fastest ironman, with transition I was first into the river |
| canoeing race (Mad River) 48:28 [4]6.0 mi (8:04 / mi) | |
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| 2nd fastest, 1 kayak passed me. |
| biking race (uphill to ski area) 34:51 [5]8.0 mi (4:20 / mi) +300m 2:25 / km | |
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| suprisingly, the fastest ironman |
| skate skiing (slushly loops) 22:18 [5]4 km (5:34 / km) +80m 5:04 / km | |
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| 4 loops on a slushy course with a fast downhill of alternating soft slush, hard slush, and ice followed by a vicious sharp turn.
Slid out my first loop, but stayed upright the next 3.
Used my 150 cm Tempo skates, which I think reduced the flail factor on the climbs but they felt real slow on the flat slush sections. |
Friday Apr 4 |
| running tempo (w/ Allison) 22:00 [2]2.0 mi (10:59 / mi) +40m 6:26 / km | |
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| skate skiing hills (crust cruise) 15:00 [2]1.0 mi (14:59 / mi) +30m 8:32 / km | |
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| biking hills (mtb on road) 23:00 [2]3.0 mi (7:40 / mi) +110m 4:17 / km | |
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Thursday Apr 3 |
| walking warm up/down (with Kestrel) 40:00 [1]1.5 mi (26:39 / mi) +110m 13:30 / km | |
| (rest day) |
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Wednesday Apr 2 |
| running warm up/down 15:00 [2]1.5 mi (10:00 / mi) +50m 5:38 / km | |
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| biking (road) 45:00 [3]9.0 mi (4:59 / mi) +140m 2:58 / km | |
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| Nasty cold, windy, snowy. 21F |
| canoeing warm up/down (whitewater Black Riv.) 1:00:00 [2]1.0 mi (1:00:00 / mi) | |
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| Water level way up. Cold and windy |
Tuesday Apr 1 |
| running tempo (dirt roads very icy) 30:00 [3]3.0 mi (10:00 / mi) +110m 5:35 / km | |
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| strength (moving canoes) 10:00 [4] | |
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| biking intervals (exer-bike inside) 20:00 [3] | |
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| walking warm up/down (with Allison + Kestrel) 50:00 [1]1.5 mi (33:20 / mi) | |
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