Tuesday Feb 28 |
 | Treadmill tempo 11:30 [4] 1.5 mi (7:40 / mi) | |
| shoes: NB 878 - #5 |
| |
| Treadmill 22:30 [3] 2.3 mi (9:47 / mi) | |
| shoes: NB 878 - #5 |
| Warm up/Cool down. 4 x 0.1 mi hills at 5, 5, 6 and 7% at 9:15 pace with 0.1 mi flat in between (just to keep from being too bored). |
Saturday Feb 25 |
| Road Run long 1:32:05 [3] 9.5 mi (9:40 / mi) | |
| shoes: NB 878 - #5 |
| Riders Mills Road via Howes, Pitt and Drowne Rds. Cut across the railroad grade to Dorland and back via Rt. 66. About 1/4" of snow on the lesser used roads.
Notable wildlife sightings: a pileated woodpecker and a coyote catching his lunch (Mmmm....fresh rodent.) |
Thursday Feb 23 |
| Treadmill intervals 10:00 [5] 1.4 mi (7:08 / mi) | |
| shoes: NB 878 - #5 |
| 5 x 2:00 with 90sec recovery |
| Treadmill 24:00 [3] 2.4 mi (10:00 / mi) | |
| shoes: NB 878 - #5 |
| The other stuff |
Tuesday Feb 21 |
| Road Run 31:46 [3] 3.6 mi (8:49 / mi) | |
| shoes: NB 878 - #5 |
| Shaker Museum Road - out and back. 30F and dark. |
Sunday Feb 19 |
| Trail Run 1:30:40 [3] 8.0 mi (11:20 / mi) | |
| shoes: NB 804 - Size 10 |
| Trails and off trail at Hand Hollow Preserve. "Off trail" was mostly on old logging tracks (often overgrown) or on "future" trails marked by streamers. Distance estimated. Temps in the low 20's with some breeze. A nice area just being developed, having recently been donated to the Columbia (County, NY) Land Conservancy and only about a 10 minute drive away. |
Friday Feb 17 |
| Treadmill 35:00 [3] 3.6 mi (9:42 / mi) | |
| shoes: NB 878 - #5 |
| Wimped out and stayed inside because I didn't think the 30mph winds at 30F would make for a very enjoyable run. Ran at an easy pace watching the US vs. Switzerland in Curling. Time includes warm-up and cool down. On the roads I find that I can start running right away but always have to start on the treadmill at a walk then very slow jog.
Managed not to get out the last two days when it was sunny and in the sixties (in SW Virginia on business travel). Now Winter is back - darn! |
Tuesday Feb 14 |
| Treadmill intervals 12:00 [5] 1.7 mi (7:03 / mi) | |
| shoes: NB 878 - #5 |
| Intervals on the "dreadmill". 90, 120, 150, 150, 120, 90 seconds at 7:00/mile pace with 90sec recovery in between. |
| Treadmill warm up/down 22:50 [3] 2.3 mi (9:55 / mi) | |
| shoes: NB 878 - #5 |
| The slower stuff. |
Sunday Feb 12 |
| Road Run 33:15 [3] 3.7 mi (8:59 / mi) | |
| shoes: NB 804 - Size 9.5 |
| On slush and snow covered roads (only got 3" compared to lots more further south and east). Wore "trail" shoes for better traction. |
Saturday Feb 11 |
| Road Run long 59:01 [3] 6.2 mi (9:31 / mi) | |
| shoes: NB 878 - #5 |
| To Freund Preserve via Albany Tpke and back via Pitts Rd. and Rt. 66. |
| Trail Run long 33:53 [3] 2.5 mi (13:32 / mi) | |
| |
| Trails at Freund Preserve. Distance estimated. Did multiple loops of the trails, up to the top of the ridge twice. Walked the steeper uphills to keep the heart rate down. Wearing "road" shoes so footing was a bit tricky on the downhills. No snow on the ground but leaf covered ground was frozen (and crunchy). |
Wednesday Feb 8 |
| Treadmill intervals 12:00 [5] 1.7 mi (7:03 / mi) | |
| shoes: NB 878 - #5 |
| 6 x 2 min at 7:00min/mile pace with 90 sec recovery. I finally yielded to Winter and hit the treadmill. I really don't like the treadmill, but it's OK for intervals since you have to pay attention and don't spend the whole time thinking "Am I done yet?" Treadmill at 1% grade to offset the lack of wind resistance. |
| Treadmill warm up/down 22:30 [3] 2.3 mi (9:47 / mi) | |
| shoes: NB 878 - #5 |
| The slower stuff before, between and after the fast stuff. |
Sunday Feb 5 |
| Road Run 36:38 [3] 4.0 mi (9:08 / mi) +80m 5:21 / km | |
| shoes: NB 878 - #5 |
| Jefferson Hill Road loop plus 0.4 miles out and back on Albany Tpke. A hilly route. |
Saturday Feb 4 |
| Orienteering 1:30:12 [3] *** 7.17 km (12:35 / km) | |
| spiked:41/46c shoes: Old Jalas |
| At Thacher SP. Did all of the advanced controls on the Short Courses plus a few more from the Long which were nearby. Sloppy on 5 of them, but only would consider one of them an error if it was the first time I'd visited the control site. Had to replace about half a dozen streamers which had vanished (not included in the time). Very little snow on the ground. Plenty of water in the water features. Tried to keep the pace at a moderate level. |
| Trail Run 9:32 [3] * 1.5 km (6:21 / km) | |
| shoes: Old Jalas |
| Trail run back to the car. |
Thursday Feb 2 |
| Road Run intervals 10:00 [5] 1.5 mi (6:40 / mi) | |
| shoes: NB 878 - #5 |
| 5 x 2:00 hard with 90sec recovery. On the roads, in the dark. |
| Road Run warm up/down 19:47 [3] 2.0 mi (9:53 / mi) | |
| shoes: NB 878 - #5 |
| Warm up, cool down and the stuff in between. |
Wednesday Feb 1 |
| Road Run 28:38 [3] 3.3 mi (8:39 / mi) | |
| shoes: NB 878 - #5 |
| Rt 66N and back. In the dark. |