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Training Log Archive: GlenT

In the 31 days ending Jan 31, 2012:

activity	#	time	miles		km		+m				load
Treadmill	6	2:44:48	17.6	(9:22)	28.32	(5:49)	100				57.2
Trail Run	4	1:54:23	9.13	(12:32)	14.69	(7:47)	428				43.1
Road Run	3	1:52:02	12.66	(8:51)	20.37	(5:30)	198				29.6
Snowshoe	2	1:51:12	9.49	(11:43)	15.27	(7:17)	420				69.9
Orienteering	2	1:47:49	6.59	(16:21)	10.61	(10:10)	367	17 /	17c	100%	48.2
Hiking	2	1:28:19	4.02	(21:58)	6.47	(13:39)	111				8.8
Erging	5	1:27:05									26.1
Total	18	13:05:38	59.49		95.74		1624	17 /	17c	100%	283.0

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Tuesday Jan 31, 2012 #

6 PM

Road Run 35:59 4.07 mi (8:51 / mi) +39m 8:36 / mi
ahr:130 max:150 shoes: NB878 - #10

Mid-forties in January so avoided the treadmill. Some moonlight through light clouds made for good visibility. 66S and back. Quads still a bit sore from race on Sunday.

Sunday Jan 29, 2012 #

9 AM

Snowshoe warm up/down 6:36 0.48 mi (13:46 / mi) +14m 12:37 / mi
ahr:132 max:146 shoes: Dion Snowshoes

A bit up the Lulu Brook Trail and in the open field. Trying out the steel cleats which I switched to (from aluminum) because the surface was hard and icy.

Snowshoe race 44:09 4.36 mi (10:08 / mi) +107m 9:25 / mi
ahr:157 max:162 shoes: Dion Snowshoes

Curly's Record Run Snowshoe race in Pittsfield SF. Surprisingly, enough snow to run on snowshoes since just about everywhere else is bare ground. Snow was hard packed and pretty icy in places, but softened up as it got a bit warmer and with snowshoer traffic. Because of the conditions the course had to be altered, eliminating the 700+ ft climb/descent and instead using the flatter (but twistier) mountain bike trails to the east of the parking area.

A decent race although I could tell I was fading in the last mile or so. Start was on a narrow trail, so pre-seeding was required. I guessed about right and was running clear within a couple hundred meters. Got passed within the first mile by 4 or 5 people, then held position the rest of the race. Kept contact with one guy in front and saw no one behind me for the entire second half of the race. Weather just about perfect (for a race in winter), low 30's with some sun and a little bit of breeze.

Trail Run warm up/down 7:54 0.71 mi (11:07 / mi)
ahr:133 max:142 shoes: NB 573 Trail Shoes

Did a cool-down run trying out my new Kahtoola micro-spikes. Just the conditions you need them for - they worked great. Took the trail out to the base of the Turner Trail and back.

C • Nice Race 2

Friday Jan 27, 2012 #

5 PM

Erging 13:32
ahr:119 max:141

~2700m.

Treadmill 30:57 3.4 mi (9:06 / mi)
ahr:134 max:145 shoes: NB878 - #10

Tuesday Jan 24, 2012 #

5 PM

Erging 25:23
ahr:133 max:157

~5700m total. 5k in 21:24 (a PR since I'd never rowed that far before). Pretty even splits: 4:18, 4:14, 4:18, 4:18, 4:16. Expecting some upper body DOMS tomorrow.

Sunday Jan 22, 2012 #

1 PM

Snowshoe 1:00:27 ** 4.65 mi (13:00 / mi) +299m 10:50 / mi
ahr:144 max:153 shoes: Dion Snowshoes

Had intended to go to the Constitution Hill snowshoe race but legs felt pretty trashed from yesterday's race and didn't think racing two days in a row was a good thing to do. Waited until the afternoon (when it was 10 degrees warmer) and went to Pittsfield State Forest to do a lower key run on snowshoes. Ran most of the Turner Trail race course (deviated on the top of the hill where I wasn't sure exactly where it went). May have run a little harder than "low key" as HR was pretty high for much of the run. Even though the course has significant climb, there are no particularly steep sections (either up or down). Fun run, especially sailing down the Honwee Trail the last 2 km. Partly cloudy and mid 20s.

C • Snowshoe race 2

Saturday Jan 21, 2012 #

9 AM

Trail Run warm up/down 6:47 0.91 km (7:28 / km) +2m 7:23 / km
ahr:137 max:148 shoes: Icebug SISU olx

Warm-up for Brave the Blizzzard . First part of the race course to check out the footing.

Trail Run race 30:34 5.12 km (5:58 / km) +138m 5:16 / km
ahr:154 max:162 shoes: Icebug SISU olx

Brave the Blizzard "Snowshoe" Race. Run as a trail race since there was not enough snow to snowshoe. About two inches of fresh snow (it was still snowing during the race) which made for an interesting trail run. Cold, with the temperature about 16F at race time.

The race was at Robert C. Parker School in Wynantskill, a different venue than previous events (which were in the Albany Pine Bush and the "protectors of the environment" finally caught on that there was a competitive event being held in "their" natural area). Two loops of a nice trail system behind the school, with some fairly substantial hills (which you get to do twice). Wore icebugs, so traction wasn't an issue.

Finished 21 of 69 total, 4th 50-59, 1st 55-59. 6 seconds behind a 60-year old, the only older guy to beat me.

And then pancakes! Pretty good deal for $6!

Trail Run warm up/down 7:32 0.97 km (7:44 / km) +7m 7:28 / km
ahr:129 max:142 shoes: Icebug SISU olx

Cool down jogeroo. Back to the finish area in time to see Janet finish.

Tuesday Jan 17, 2012 #

Erging 20:00 [3]

4000m in 17:35 plus a couple of minutes easy. Quit when my butt got numb.

Treadmill 16:00 [2] 1.0 mi (16:00 / mi) +100m 12:13 / mi
shoes: NB878 - #10

Walking. ~4mph at ~8% grade. Something different.

Sunday Jan 15, 2012 #

3 PM

Hiking 50:33 [1] 2.55 mi (19:50 / mi) +82m 18:02 / mi

Hiking at the Bird Sanctuary in Old Chatham. 15F and breezy, colder than I felt like running in but I wanted to get outside. About 1/2" of snow on the ground. Birds at the feeders but no other wildlife sightings.

Saturday Jan 14, 2012 #

3 PM

Road Run 38:12 4.35 mi (8:46 / mi) +71m 8:21 / mi
ahr:133 max:148 shoes: NB878 - #10

Cold - mid-20's with a stiff breeze. Alb Tpke toward OC and back.

Thursday Jan 12, 2012 #

5 PM

Treadmill tempo 39:25 4.2 mi (9:23 / mi)
ahr:134 max:158 shoes: NB878 - #10

1 x 1 mi + 2 x 0.5 mi @ 7:30 pace with 1.5 - 2 min recovery in between.

Tuesday Jan 10, 2012 #

Erging 15:00 [3]

3000m in 13:00 (apparently that's a rate of 2:10/500m in stupid units). Plus another 500m at a slower rate.

5 PM

Treadmill 20:00 [3] 2.5 mi (8:00 / mi)
ahr:131 max:149 shoes: NB878 - #10

Rowing in place wasn't enough, so I ran in place (in a slightly different place).

Sunday Jan 8, 2012 #

3 PM

Road Run 37:51 4.24 mi (8:56 / mi) +88m 8:23 / mi
ahr:129 max:144 shoes: NB878 - #10

N on 66, Bacchus, Pratt, 66S. Lower 30's but overcast and a breeze made it feel quite a bit cooler.

Saturday Jan 7, 2012 #

11 AM

Trail Run 26:53 2.36 km (11:24 / km) +220m 7:46 / km
ahr:122 max:145 shoes: Black Jalas

Went to Moreau to run some more of the Billygoat course while Janet vetted 6 controls. Trail run/jog/walk to the start point. Some climb. Lows 40's, overcast and no snow on the ground (well, a bit on the north side of the hill but that was pretty much melted by the time we were done).

Orienteering race 49:55 **** 5.05 km (9:53 / km) +95m 9:02 / km
ahr:141 max:156 spiked:9/9c shoes: Black Jalas

So who'd thunk we could (foot) orienteer at Moreau on January 7? Did several legs of the Billygoat course to accumulate more data to estimate the right length for the course (and also just to run on the map 'cause it's so much fun). Took a couple of different route choices than I had done during earlier field checks.

C • Moreau 1

Hiking 37:46 [1] 2.37 km (15:56 / km) +29m 15:01 / km
ahr:82 max:102 shoes: Black Jalas

Walking back down the hill with Janet (we had carried some additional clothes up the hill so we didn't need to run to stay warm).

Thursday Jan 5, 2012 #

5 PM

Treadmill intervals 37:26 4.1 mi (9:08 / mi)
ahr:136 max:159 shoes: NB878 - #10

Dreadmill intervals. 6 x 0.25 mi @ 7:00 pace with 0.15 mi recovery at 9 -10 min pace. It would be nice if the treadmill could be switched to metric units.

Tuesday Jan 3, 2012 #

Erging 13:10 [3]

Rowin'. 3000m.

5 PM

Treadmill 21:00 [3] 2.4 mi (8:45 / mi)
ahr:128 max:146 shoes: NB878 - #10

Runnin'. A touch of real winter outside today (14F and breezy), so stayed inside.

Sunday Jan 1, 2012 #

12 PM

Trail Run warm up/down 9:00 1.39 km (6:28 / km) +9m 6:16 / km
ahr:116 max:147 shoes: Black Jalas

At Moreau SP, from the Winter parking area to the main parking area (with a pit stop at the new "facility" at the warming hut on the way). The parking area was quite full as people took advantage of a 45F day.

Trail Run warm up/down 3:46 * 0.39 km (9:35 / km) +30m 6:56 / km
ahr:122 max:133 shoes: Black Jalas

From the main parking area to where I started orienteering (with an unrecorded side trip to check out a possible spectator control for the BG).

Orienteering 57:54 **** 5.56 km (10:25 / km) +272m 8:22 / km
ahr:143 max:157 spiked:8/8c shoes: Black Jalas

Test run of part(s) of the Billygoat course in an effort to judge how long to make it. This place is absolutely wonderful to run in - Do Not Miss This Event - Tell your Friends!

The weather was just about perfect, 45F with some sun. And no bugs. About 10 degrees warmer and no bugs for the BG would be nice, but the bug-free part is unlikely.

Tried to run it at near race pace, but I'm sure it would be different with a hundred or so others running at the same time. I figure my knowledge of the area and already having been to the control sites more or less offsets the lack of direct competition. Hit all the points OK but drifted a little wide on a couple of the routes as I got tired.

Now I need to do some min/km calculations to see how much adjusting I need to do.

Trail Run 21:57 ** 2.4 km (9:08 / km) +22m 8:44 / km
ahr:130 max:151 shoes: Black Jalas

Woods and trail run back to the parking area from the last control point I visited. Only 22m of climb!

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