Training Archive: walkIn the 7 days ending 2006-07-02:
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| M | T | W | H | F | S | S | |||||||
Sunday Jul 2 | ||
| Event: WCOC BBQ, Sprints, Meeting at DeWeese Farm | ||
| Orienteering race 31:17 [4]*** 1.76 km (17:46 / km) +90m 14:09 / km | |
| spiked:6/10c weight:152lbs shoes: VJ Pro 1 | ||
| Ratlum Mt Sprint - Short - 85, humid. Pretty awful day; didn't really get focussed on the run. Had trouble with the map in parts and had big troubles on both sprints. Didn't slow down to focus on map detail. Problems with 2, 5, and 6. | ||
| Orienteering race 43:33 [4]*** 2.55 km (17:05 / km) +120m 13:50 / km | |
| spiked:9/15c shoes: VJ Pro 1 | ||
| Ratlum Long sprint - Still hot. And another bad run. Trouble with 2, 4, 9, 10 & 11 (and I mapped this part!), 12, 14. Ugh! | ||
Sprint 1 - Short - Splits | ||
Sprint 2 - Long - Splits | ||
Saturday Jul 1 | ||
| Strength (Garden) 2:00:00 [1] | |
| weight:150lbs | ||
| After cutting down some trees, spent good part of the day chipping the greenery of the trees plus rhodedenrens we are trying to push back to their areas. Then mowed some of the lawn while Lyn finished mulching the veggies with the rest of the old compost and leaf mulch. The leaf stuff was really soggy and hadn't broken down much at all. Usually turn this over at least once during the two year cycle but didn't get to it. So turned and mixed this lot and started on a bit of last year's. Then turned the new compost pile. Long day but should be good for a bit. | ||
Friday Jun 30 | ||
| Trail run 1:01:39 [1]6.0 mi (10:16 / mi) | |
| weight:150lbs shoes: DS Trainer X | ||
| Purple loop - 75, finally dry - humidity gone for a bit. Nice comfortable day for run, but pretty loggy feeling. Couldn't get going much so through in some strides on the flat/down section - 6 or 7x 20 paces hard/30 easy.
Flushed 3 turkeys in the initial field. They trotted along ahead of us until they got into the woods at the end and hunkered down. | ||
Thursday Jun 29 | ||
| Trail run 59:00 [1]6.0 mi (9:50 / mi) | |
| weight:150lbs shoes: NB1060 | ||
| Purple loop - 80, v humid (70+ dew pt), very damp, thundered just as getting home and intense thunder/lightning cell developed immediately overhead. Was neat - watched the weather while waiting to cool down which showed a small cell (about 5 miles diam) that had just developed center to the north with us on the S edge. Rained and made noise for about half hour and then just very humid.
Actually a good run - thought was going to be awful from heat but not that bad. Took it easy but kept going as FDFs have gotten into bite mode. Generally a loggy day with the thick humidity. Decided to celebrate with lunch of white cheese salmon pizza and a pilsner urquel - very nice indeed. Then a cup of coffee and a lazy afternoon at Borders;-} | ||
| C • Tough job... 2 | ||
Tuesday Jun 27 | ||
| Road run warm up/down 25:00 [1] | |
| weight:150lbs shoes: DS Trainer X | ||
| Simsbury HS - 85, sunny with some clouds, v humid, strong S wind (along back straight and far corner). 2x400/stretch/strides/ 2x 400 // 2x 400 after. Other than loosening up, not much trouble getting warm this morning. Nice new rubberized track, even has lights for football(?) on the artificial grass. Track is red so cooler than W'mnster (black) but it has real grass which is cooler. | ||
| Road run intervals 43:25 [4]2.4 km (18:05 / km) | |
| ahr:143 max:176 shoes: DS Trainer X | ||
| HS - Plan: 6x 800 at target I pace of 3:35 @ 8' start intervals. As happened last week, I pace may actually be slightly low as comfortably ran same pace again. Am following sequence from last year (6/29/05) and this rcy period seems long compared to the other two, but that's what we did. So splits:
time/AHR/MHR/Rcy AHR 1 3.31 156 166 116 2 3.28 157 166 123 3 3.30 159 170 126 4 3.31 161 172 133 5 3.27 164 174 135 6 3.19 166 176 Felt good throughout though hot but long rcy was welcome. | ||
| Strength (Lumberjacking) 1:00:00 [1] | |
| shoes: Salomon XA Pro | ||
| In afternoon, decided to take advantage of the interlude between deluges to clear out some trees. Checked off a few and started with a small maple. Once started realized it wasn't so small - about 9" with a very full canopy. Rather than continuing to cut down, decided to chip it up, which took over an hour in itself. Good workout with tight back now. Haven't done much of this lately.
Sounds like more rain starting up tomorrow so may not get back to it for a while. | ||
Monday Jun 26 | ||
| Trail run (Therapy run) 55:00 [1] | |
| weight:151lbs shoes: Soloman XA Blue/Yellow | ||
| Porter/Howard Reservoir Rec Area, Manchester - 70, v grey, humid, periodic sprinkles. Were going to run Case Mt but went by here during the errand runs and thought we'd try it. Nice area, lots of trails, really nice open woods with varied terrain that we saw. Not a lot of details but enough. Certainly different from our normal area. What is it with the water comps? They sure keep their woods nice. Fun run. | ||