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Training Log Archive: Adrocopter

In the 31 days ending Oct 31, 2013:

activity	#	time	miles		km		+m
running	14	8:38:24	55.6	(9:19)	89.48	(5:48)	1530
rollerskiing	7	7:18:00	68.0	(6:26)	109.44	(4:00)	830
foot-O	5	6:15:35	24.0	(15:39)	38.63	(9:43)	510	24 /	30c	80%
biking	8	4:49:00	45.0	(6:25)	72.42	(3:59)	1150
strength	8	4:28:00	5.24		8.44		30
mtn. biking	1	45:00	7.0	(6:26)	11.27	(4:00)	220
Total	23	32:13:59	204.84		329.66		4270	24 /	30c	80%

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Wednesday Oct 30, 2013 #

running warm up/down 10:00 [2] 0.8 mi (12:30 / mi)

pretty minimal since most of my warm-up was on the bike setting up arrows and cones to keep people on track.

biking hills (mtb w trailer) 40:00 [3] 6.0 mi (6:40 / mi) +160m 6:09 / mi

5 PM

running race (road) 18:24 [5] 3.1 mi (5:56 / mi) +50m 5:39 / mi

Fundraiser run for the high school ski team. Big crowd of green team, mostly rowers. They were good to push me.
I ran the course 27 seconds faster than I had at the beginning of August,
dressed as a ninja this time.
Most of the runners were costumed.

Tuesday Oct 29, 2013 #

biking hills (mtb w trailer) 45:00 [3] 7.0 mi (6:26 / mi) +160m 6:00 / mi

rollerskiing warm up/down 30:00 [2] 5.0 mi (6:00 / mi) +40m 5:51 / mi
(rest day)

Just going out for a little balance practice because it was the first day that wasn't snowing or raining in a while.
Fun to see snow accumulating in the mountains.

foot-O warm up/down 50:00 [1] 1.5 mi (33:20 / mi) +40m 30:47 / mi
(rest day)

Scouting new trails on new COC land next to Little Hosmer.

Fun lots of fun contour details, especially knolls and re-entrants

Monday Oct 28, 2013 #

running hills 48:00 [3] 5.0 mi (9:36 / mi) +220m 8:27 / mi

morning run to work plus an extra loop.

strength intervals 40:00 [4]

Circuit training. Several ski-erg double pole sprints felt good.

Sunday Oct 27, 2013 #

running tempo 23:00 [4] 3.5 mi (6:34 / mi) +35m 6:22 / mi

sort of a time trial on the Common 5km course with Kestrel.
I did some loops back. Kes was running about 8 minutes miles.

biking hills 20:00 [3] 3.0 mi (6:40 / mi) +110m 5:59 / mi

Saturday Oct 26, 2013 #

running 55:00 [3] 4.5 mi (12:13 / mi) +120m 11:17 / mi

rt 14 loop with lots of can pick-up. 20ish

foot-O long 2:30:00 [1] 5.0 mi (30:00 / mi) +130m 27:45 / mi

Lots of scouting and flagging for new trails. Started in snow, but it turned to rain. Pretty wet and cold for the bike ride home.

Thursday Oct 24, 2013 #

running intervals 25:00 [5] 3.0 mi (8:20 / mi) +100m 7:33 / mi

strength 30:00 [4]

Circuit training at COC

biking hills 35:00 [3] 6.0 mi (5:50 / mi) +210m 5:16 / mi

Wednesday Oct 23, 2013 #

rollerskiing 1:15:00 [3] 12.0 mi (6:15 / mi) +150m 6:01 / mi

Poles getting dull,but a nice day otherwise.
Ending with the climb from the village always is hard.

running 43:00 [3] 5.0 mi (8:36 / mi) +135m 7:56 / mi

I must have been running fast this morning

strength 8:00 [3] 0.5 mi (16:00 / mi) +5m 15:31 / mi

Carried heavy log closer to bridge site to help my trail crew.

Monday Oct 21, 2013 #

biking warm up/down (mtb on pavement) 39:00 [3] 7.0 mi (5:34 / mi) +30m 5:30 / mi

Milk run. One gallon

Sunday Oct 20, 2013 #

foot-O race (day 2) 1:02:50 [5] *** 6.2 mi (10:08 / mi) +150m 9:26 / mi
spiked:12/15c

Ran harder and faster, but navigation was sloppy. Missed control 3 to the side and went well past it. Almost 3 min. Lost.
But was very happy with third overall on red, and a gold medal.

Saturday Oct 19, 2013 #

foot-O race (boulder dash) 1:11:45 [4] **** 6.2 mi (11:34 / mi) +140m 10:49 / mi
spiked:12/15c

Ran fairly cleanly, but slowly I realized afterward. One poor route choice, and one other poorly executed.

running warm up/down 28:00 [2] 2.0 mi (14:00 / mi) +20m 13:35 / mi

Wednesday Oct 16, 2013 #

running intervals 20:00 [5] 2.5 mi (8:00 / mi) +85m 7:14 / mi

Tuesday Oct 15, 2013 #

running (w/ pack) 35:00 [2] 3.0 mi (11:40 / mi) +115m 10:26 / mi

roads with Kestrel

rollerskiing 1:22:00 [3] 12.0 mi (6:50 / mi) +150m 6:35 / mi

Sunday Oct 13, 2013 #

rollerskiing hills 55:00 [3] 7.0 mi (7:51 / mi) +160m 7:20 / mi

Beautiful day

running long 1:30:00 [3] * 7.5 mi (12:00 / mi) +200m 11:05 / mi

Ran the first part on my own while picking up roadside cans, then 2nd part with Kestrel on trails carrying a pack and holding a map to read a little.

Saturday Oct 12, 2013 #

biking hills 40:00 [3] 6.0 mi (6:40 / mi) +220m 5:59 / mi

running intervals (kickball) 3:00 [5] 0.2 mi (15:00 / mi)

Alumni weekend at Sterling. I played on the understaffed alumni team against current students.

strength 50:00 [3]

Split stack firewood and shovel compost.

Thursday Oct 10, 2013 #

running (w/poles) 50:00 [2] 4.5 mi (11:07 / mi) +140m 10:08 / mi

trails with poles and pack

running 40:00 [3] 8.0 mi (5:00 / mi) +180m 4:40 / mi

up to work and back and over to COC weight room and back.

strength intervals (ski-erg) 15:00 [4] 2.0 km (7:30 / km)

did my 11 minutes ski erg interval routine, then 3 sets of sub-max lat. pull downs.

Wednesday Oct 9, 2013 #

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

rollerskiing tempo 1:16:00 [4] 12.0 mi (6:20 / mi) +150m 6:06 / mi

Pushing it hard on the flats and uphills. Had good energy until about 50 minutes, then slowed a bit.
Beautiful day after a frosty start. First frost at our house this fall.

C • frost! 1

Tuesday Oct 8, 2013 #

running intervals (uphill) 30:00 [4] 3.0 mi (10:00 / mi) +130m 8:49 / mi

up and down ladder intervals up the Post rd.
about 40 secs, 60, 90, 90, 60, 40

biking (MTB on roads) 50:00 [2] 7.0 mi (7:09 / mi) +150m 6:42 / mi

Monday Oct 7, 2013 #

strength (circuits) 18:00 [4]

Made up a 6 station circuit at home to do with Kestrel.
barbell curl and press, sit-ups, rowing erg, stair jump, push-ups, floor side jumps.
Did it 3 times.

Sunday Oct 6, 2013 #

strength warm up/down 37:00 [2] 3.5 mi (10:34 / mi) +25m 10:20 / mi

rollerskiing 45:00 [3] 8.0 mi (5:37 / mi) +30m 5:34 / mi

back and forth on rt 14

Saturday Oct 5, 2013 #

foot-O race 41:00 [4] 5.1 mi (8:02 / mi) +50m 7:48 / mi

at Shelburne Farms. Never felt quite like I was running at full speed. Crampy stomach, probably from breakfast too close to race time

strength (cord training) 1:10:00 [3]

Cut up, loaded, and unloaded 2 truck loads of firewood from our north woods.

Wednesday Oct 2, 2013 #

rollerskiing long 1:15:00 [3] 12.0 mi (6:15 / mi) +150m 6:01 / mi

Finally did the whole loop.

Tuesday Oct 1, 2013 #

mtn. biking hills 45:00 [2] 7.0 mi (6:26 / mi) +220m 5:51 / mi
(rest day)

2 trips up to work. One descent was on trails.

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