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Training Log Archive: Adrocopter

In the 31 days ending Jul 31, 2012:

activity # timemileskm+m
  canoeing7 20:45:00 63.0 101.39
  biking19 15:35:00 170.4 274.23 1800
  backpacking4 14:30:00 27.8(31:18) 44.74(19:27) 2925
  running18 12:14:59 79.8(9:13) 128.43(5:43) 1650
  rollerskiing5 6:31:00 56.0(6:59) 90.12(4:20) 530
  rollerblading3 4:27:005 /5c100%
  mtn. biking2 2:10:00 9.0(14:27) 14.48(8:59) 310
  kayaking2 1:45:00
  walking1 1:05:00 3.0(21:40) 4.83(13:28) 20
  swimming3 23:00
  strength1 15:00
  Total61 79:40:59 409.0 658.22 72355 /5c100%

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Tuesday Jul 31, 2012 #

9 AM

biking tempo 1:20:00 [3] 25.0 mi (3:12 / mi) +160m 3:08 / mi

Rode into to Hardwick and then back up to the Common.
Pushed hard against the wind on the way down, and got the tailwind on the way back.
5 PM

biking warm up/down 25:00 [2] 4.4 mi (5:41 / mi) +130m 5:12 / mi

Biked over to the race with Kestrel. He did the race on his MTB.
6 PM

running race (trail race) 22:00 [5] 3.1 mi (7:06 / mi) +40m 6:49 / mi

Mostly single track with lots of twists and turns. Ran to the front from the start, ended up second on the end.

Monday Jul 30, 2012 #

biking warm up/down 40:00 [2] 5.0 mi (8:00 / mi) +140m 7:22 / mi
(rest day)

Except for towing a kid I was babysitting for up the hill it was just easy transportation.

Sunday Jul 29, 2012 #

12 PM

swimming warm up/down 7:00 [2]

Really just a cool down after rollerskiing
5 PM

biking tempo 30:00 [4] 7.0 mi (4:17 / mi) +25m 4:14 / mi

Except for the dirt road part I pushed hard to beat the thunderstorm,
and made it. But then got soaked setting up the screen tent in the yard.
At least wasn't sprayed with road grime, and bike was dry too.
Packed back 2 gallons of milk.
10 PM

rollerskiing long 1:55:00 [3] 15.0 mi (7:40 / mi) +80m 7:33 / mi

A fairly hot humid day. Most of the time it was easier pace, but did many pick-u intervals, with a mix of double pole, V2 and V1 when the hills were steep enough.

Saturday Jul 28, 2012 #

7 AM

biking hills 1:03:00 [3] 11.0 mi (5:44 / mi) +250m 5:21 / mi

Biked to Greensboro for the Caspian Run
9 AM

running race (road) 43:42 [5] 7.0 mi (6:15 / mi) +40m 6:08 / mi

My hamstring started acting up within the first mile, so I went a tiny bit easy than last week. Once I was ahead of the pack and fell behind the one leader, It was quite a solitary self-paced run.
10 AM

swimming warm up/down (crawl) 6:00 [2]

11 AM

biking long 55:00 [3] 9.0 mi (6:07 / mi) +200m 5:43 / mi

Ride home and up to the Common to say hi to Kestrel

Friday Jul 27, 2012 #

7 AM

running hills 45:00 [3] 4.5 mi (10:00 / mi) +120m 9:14 / mi

A little worried how running would feel afterthe long rest during
the canoe trip and having stubbed my toe hard on while carrying the canoe Wed.
10 AM

mtn. biking 1:50:00 [2] 6.0 mi (18:20 / mi) +200m 16:37 / mi

Mostly single track with Kestrel. Had to walk a few rocky or rooty obstacles, but did ride the new "wave" bridge.

Thursday Jul 26, 2012 #

swimming (crawl) 10:00 [3]

starting my swimming training.
The danger hear were big boulders near the surface even far out from shore. Bumped one with my hand near the end.
C • Cool! 1
7 AM

canoeing long 4:00:00 [1] ** 11.0 mi (21:49 / mi)

We got up early to finish off the last day of the canoe trip.
It was very calm wind all along Mooslookmeguntic and Cupsuptic Lakes.
Relaxed pace compared to some of the previous days.
Finished in time for lunch at the resturant in Errol
5 PM

biking warm up/down (milk run) 35:00 [2] 7.0 mi (5:00 / mi) +25m 4:57 / mi

Wednesday Jul 25, 2012 #

canoeing long 4:00:00 [2] * 10.0 mi (24:00 / mi)

Simple navigation, but strong head wind most of the day.
The crossing across the middle of Lake Richardson was a wild ride, one foot waves with white caps.
At the inlet to the bay where the dam was releasing water into the lake, the waves got taller and steeper, complicated by rocksclose to the surface. Kestrel was a bit scared but we made it through into the calm water.

Tuesday Jul 24, 2012 #

canoeing long 5:45:00 [2] 22.0 mi (15:41 / mi)

A long day involving paddling out to the car, driving the shuttle, paddling back in to catch the boys and help them with the portage.

backpacking (portaging canoe) 25:00 [3] ** 1.4 mi (17:51 / mi) +25m 16:55 / mi

Portaged from Middle dam on Richardson down to Pond on the River, and then back up later in the afternoon.

running (trail) 20:00 [2] 2.0 mi (10:00 / mi) +20m 9:42 / mi

After we met up with the boys on the portage (They had just finished the first big leg, 2 + miles, and stopped for lunch) Allison and I ran some of the trail to stretch our legs.
Lots of mud puddles to hop from the thunderstorm the night before.

Monday Jul 23, 2012 #

canoeing long (lake) 4:30:00 [1] ** 15.0 mi (18:00 / mi)

We only moved camp about 3 miles on Lake Umbagog, but to a nicer site.
Then Allison and I scouted the route to tomorrows portage.
The last 3 miles coming back to camp were into a wicked headwind nad moderate waves. Back muscles got tight.
Nice sunny day.

Sunday Jul 22, 2012 #

11 AM

backpacking hills 4:10:00 [2] 7.8 mi (32:03 / mi) +900m 23:36 / mi

Started the canoe trip with a hike up Old Speck mtn from Grafton Notch.
In addition to the net elevation gain, there was considerable extra climb as the trail bumble along the ridge.
Great views from the little tower on the top of the lakes we wer about to paddle.
5 PM

canoeing warm up/down (solo) 55:00 [2] ** 3.0 mi (18:20 / mi)

Just a short paddle into to campsite on Umbagog from the park headquarters.
I wish I had gotten in more paddling training before the trip.
Anyway I hope it will an good "easy week" after a higher intensity week with two races.

Saturday Jul 21, 2012 #

7 AM

biking warm up/down (to the race) 30:00 [3] 4.5 mi (6:40 / mi) +130m 6:07 / mi

8 AM

running long (trail) 1:02:11 [5] 9.4 mi (6:37 / mi) +250m 6:07 / mi

Nice that it was cool. I ran confidently and in the lead for the 2 km, through most of the single track. Then the lead pack pulled away.
I need to work on my uphill speed and strength. Lucky that is the next phase in my training plan.
Hamstring started to get tight near the top of a long gentle uphill,
so I had toback off the pace a little. Still a better time than 2 years ago,
Although the course was a little different.
Finished 8th overall, 1st master.

Friday Jul 20, 2012 #

7 AM

running intervals 20:00 [2] 2.0 mi (10:00 / mi) +30m 9:33 / mi
(rest day)

Retsing up for a trail race tomorrow.
It was nice and cool this morning, 46F.
Wore wind pants

strength warm up/down (morning routine) 15:00 [1]

9 AM

biking warm up/down 20:00 [2] 3.0 mi (6:40 / mi) +110m 5:59 / mi

Thursday Jul 19, 2012 #

backpacking long (day pack ) 6:10:00 [1] 11.4 mi (32:27 / mi) +1200m 24:27 / mi

Great day for hiking with the air cooler and drier.
Drove to the Beaver Meadow trailhead west of Morrisville with Allison and Kestrel.
Early on, a snowshoe hare was bounding down the trail full speed
toward us and didn't stop or turn until it was right at my feet.
My first thought was that something scarier than me was chasing it.
Looked up the trail and about 50 ft away was a fisher running fast in pursuit of the hare. Soon it saw us and slowed to a stop about 20 ft away,
took a couple seconds to look then turned and jumped away into the woods.
I looked down and the hare was about 2 ft off to the side of the trail, huddled under a cople shrubs panting like crazy. It stayed still until we walked off.
Nice to be out in nature rather than on the side of the road.
Great views from Madonna andWhiteface peaks.
C • Great incident! 1
7 PM

biking warm up/down 20:00 [2] 3.0 mi (6:40 / mi) +110m 5:59 / mi

Wednesday Jul 18, 2012 #

7 AM

running warm up/down (with poles) 45:00 [2] 3.7 mi (12:10 / mi) +110m 11:08 / mi

Easy run to loosen up after yesterday evening 5 km race.
5 PM

rollerskiing long 1:00:00 [2] 10.0 mi (6:00 / mi) +130m 5:46 / mi

Skied up to the community dinner. More traffic than normal, so lots of double poling.

Tuesday Jul 17, 2012 #

7 AM

biking intervals 30:00 [3] 7.0 mi (4:17 / mi) +20m 4:15 / mi

getting milk, more like fartlak than real intervals
1 PM

canoeing 40:00 [2] 2.0 mi (20:00 / mi)

A quick canoe while trying to visit friends on Caspian Lake.
4 PM

biking hills 45:00 [2] 7.5 mi (6:00 / mi) +250m 5:26 / mi

Commute to work, back home, and then to the running race. Some rain so I rode the old trashed MTB.
6 PM

running race (trail) 25:00 [5] 3.1 mi (8:04 / mi) +90m 7:24 / mi

I don't know my exact time but it was about 25min. Very hot and humid.
Thunderstorms travelled by before and after the race, but not during, or too close.
I think I ran a notch down from full speed so I didn't overheat critically.
Times were slow for everyone due to wet slippery conditions. One section of wide trail had been freshly bulldozed and was a mud slick.
Many of the single track sections in the woods very dark, almost hard to see.
C • 5K 1

Monday Jul 16, 2012 #

biking warm up/down 20:00 [2] 3.0 mi (6:40 / mi) +110m 5:59 / mi
(rest day)

Not while biking, but I also did some chainsaw and machete work to maintain our woods ski trails.
Hopefully will have a map of them this winter for a ski-O event here.

Sunday Jul 15, 2012 #

7 AM

running hills 1:10:00 [3] 8.0 mi (8:45 / mi) +400m 7:34 / mi

10 AM

rollerskiing long 1:45:00 [2] 14.0 mi (7:30 / mi) +150m 7:15 / mi

It was a good thing I had to drive Kestrel to practice otherwise itwould have been a lot harder to getmyself go roller skiing on a hot sunny day. I had had a day's worth of sweat on the morning run already.
I took this at a pretty easy pace, talking with Eric, except for the uphills.
It seems like skiing with good technique means big steps and big effort onthe uphills.
We had a nice swim afterward with a picnic lunch at the beach.
C • Big steps? 1

Saturday Jul 14, 2012 #

running hills 40:00 [3] 3.5 mi (11:26 / mi) +150m 10:05 / mi

5 PM

biking intervals 55:00 [3] 14.0 mi (3:56 / mi) +140m 3:49 / mi

Picked up milk on the final leg of the ride. Very hot.

Friday Jul 13, 2012 #

backpacking hills (daypack) 3:45:00 [2] 7.2 mi (31:15 / mi) +800m 23:14 / mi

Hiked Mt Moosilauke.
Up the East Peak trail and down Carriage and Snapper.
It was a family hike not a run, but both Kestrel and Allison were feeling good and the uphill went at consistent pace with no stops.
Nice weather, but a little hazy. Mt Wash and Ascutney were dim shadows in their respective directions.

Thursday Jul 12, 2012 #

7 AM

running long 1:20:00 [3] 7.0 mi (11:26 / mi) +180m 10:35 / mi

A mix of paved road, dirt, and trails
3 PM

mtn. biking hills 20:00 [2] 3.0 mi (6:40 / mi) +110m 5:59 / mi

Biked up to the Common with Kestrel for his roller ski practice, and helping him carry his poles. I went skiing on my own.
4 PM

rollerskiing long 1:21:00 [4] 12.5 mi (6:29 / mi) +170m 6:13 / mi

Really hot. finished my water bottle early and stopped at a friend's to refill.

Wednesday Jul 11, 2012 #

rollerskiing warm up/down 30:00 [2] 4.5 mi (6:40 / mi)

Legs were feeling crummy. A little hard to switch back to balancing on the roller skis after a week on rollerblades.

Tuesday Jul 10, 2012 #

7 AM

running (paved ) 50:00 [2] 4.5 mi (11:07 / mi) +120m 10:16 / mi

I started offwith some trepidationof how awful my legs felt yesterday, but was pleasantly suprised and had a comfortable and smooth run, going a little farther than originally planned.
6 PM

biking long 1:57:00 [4] 32.0 mi (3:39 / mi)

Riding the fast road bike with SPD shoes. Racing to make it to my meeting in Morrisville. Blasted down in 55 minutes, Then raced home to make it before dark, arrived home 9:02 still some light in the sky.

Monday Jul 9, 2012 #

7 AM

running warm up/down 45:00 [2] 4.0 mi (11:15 / mi)

Legs stiff and got worse as I ran. Who would have thought that driving 17 hrs the day before could do that.
Fun Exploring outskirts of Kingston, ONT.
5 PM

biking warm up/down 40:00 [2] 7.0 mi (5:43 / mi)

Finally home. Easy ride to get milk. 2 gallons in the pack didn't feel bad.

Saturday Jul 7, 2012 #

biking intervals 1:05:00 [3] 16.0 mi (4:04 / mi)

Friday Jul 6, 2012 #

biking warm up/down 30:00 [2] 5.0 mi (6:00 / mi)

Transport to frisbee golf with Kestrel. finished 18 holes at 5 under par.
6 AM

running warm up/down 20:00 [2] 1.5 mi (13:20 / mi) +20m 12:48 / mi

Woke up pretty tight still from Wednesday's race.
Good deed for the day was picking up trash from the roadside park.
10 AM

rollerblading warm up/down (with poles,and map) 1:30:00 [1] *
spiked:5/5c

Allison drew a map for Kestrel and I.
We took turns being leadnavigator, read the map,
memorize up to 6 turns,and execute.
Nice shady paved neighborhood with little traffic.
11 AM

rollerblading long 1:07:00 [3]

More on my own after Kestrel finished.

Thursday Jul 5, 2012 #

biking long 2:15:00 [2] *
(rest day)

Lossening up ride with Kes and Allison to Oostburg, stop at the bakery and back. A few sprints with Kestrel. He is riding a nice Specialized road bike, a barely used hand-me-down from his cousin.
Just a little navigation challenge of looking at a map ahead of time and memorizing the route, but road signs make it easy.
7 PM

canoeing warm up/down 55:00 [2]

Starting off the beach on Lake Michigan. Pretty calm, just some gentle swells. Then into the harbor and slightly upriver to a riverside restaurant where Allison's brother was supposed to be eating, but they weren't there yet. We turned around and paddled back.

Wednesday Jul 4, 2012 #

7 AM

running warm up/down 25:00 [2] 2.0 mi (12:30 / mi)

8 AM

running race 32:06 [5] 5.0 mi (6:25 / mi) +20m 6:20 / mi

Super humid and hot. 86 degrees at race start. They added extra water stops, but I still couldn't keep my starting pace past about 3.5 miles.
The last 1.5 felt like pure survival. After I finished I had to sit down in the shade, but was dizzy every time I stood up for about 10 minutes. They had a hose to cool down with.
Even though my time was slower than last year, I did win my age class and was 9th overall out of 270+ finishers.
2 PM

walking warm up/down 1:05:00 [1] ** 3.0 mi (21:40 / mi) +20m 21:14 / mi

Walk to get a canoe from Allison's brother, then the portage to the lake. Had to optimize the best route to the lake. Walking with the canoe was hard workon still a hot day. Heat index was 111. Raw temp was a mere 96.

Tuesday Jul 3, 2012 #

kayaking long 55:00 [3]

Early morning kayak on the lake. Very calm, but still tiring on the arms and shoulders.

Monday Jul 2, 2012 #

rollerblading (with poles) 1:50:00 [3]

Initially skiiing on my own, then finished up with skiing back in.to town on crappy roads with Kestrel
6 AM

running long 1:05:00 [2] 7.0 mi (9:17 / mi) +60m 9:03 / mi

Pre-running the race course as prep for the 4th.
Getting used to the hard pavement.

Sunday Jul 1, 2012 #

kayaking warm up/down (and stand-up paddleboard) 50:00 [2]

SUP is great core strength work. And great to wake up after driving through the night from Vermont to Wisconsin.

running warm up/down 25:00 [2] 2.5 mi (10:00 / mi)

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