Training Archive: walkIn the 7 days ending 2007-03-11:
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Sunday Mar 11 | ||
| Note | |
| weight:146lbs | ||
| Easy enjoying the first hint of spring - sun shine, warmth: 50 F, birds singing, neighbors out of their burrows, and we seem to have some resident hawks swooping around the skies kreeing at each other.
Spent some time getting lid off hot tub and poking at the ice block - pretty solid but the top inch or so loosened up in the sunshine. Still several inches at least on top and sides, probably bottom too. Pruned raspberries and the espaliered apples on the side of the house. This is a mixed effort. The raspberries have always given two good crops a year. The apples put out one apple in the 30 years they've hung on the side of the house, and a squirrel got that. At least we don't have t oworry about raking or mowing or all that lawn stuff with the solid layer of snow. It retreats for the neighbors, but our's is quite steadfast. I'm sure winter is not yet finished with us. So no big hurry. | ||
| C • apples 2 | ||
Saturday Mar 10 | ||
| Trail run long 2:09:00 [1] ** 6.8 mi (18:57 / mi) +200m 10:48 / km | |
| weight:147lbs shoes: VJ Pro 1 | ||
| Case Mt - 40, grey. From Case Pond pkg lot in NE corner, using Bikerag map @ 1:28000 which is a decidedly difficult scale to follow, esp when the trails are out of date. Still nice run - trails very icy from foot and bike traffic but fotting was fine with O studs. Bushwacked between trails a couple times and the snow had softened enough to give way making for hard going. About 4" remains but bit hollow under the firm crust.
Still enjoy these woods, really nice esp the S half of this run towards Coups Sawmill area. | ||
Friday Mar 9 | ||
| Trail run 58:00 [1] | |
| weight:147lbs shoes: Salomon XA 2 | ||
| Tobacco Fields, around woods past Skating Center, checked out old sand pit, and back via Munnisunk Woods - Slow, easy rcy jog. Knees weary and didn't like the downhill start to this run. 26, sunny, no wind for a change, crunchy snow with a couple patches of glaze ice.
AOWN: Saw and heard several hawks along the way. Seem to be a lot around. Afterwards saw one in treetop across the street enjoying some little being. Spring must be close - Sound of birds everywhere. Even the sun seems warmer. | ||
Thursday Mar 8 | ||
| Trail run warm up/down 25:47 [1] | |
| ahr:127 max:176 weight:147lbs shoes: Attack II | ||
| Beaver Trail out - 26, sunny, windy. Snow conditions similar but with more icy spots. In fact slipped on steep final downhill to Barn Door Hills Rd and landed squarely on back. Appears to be no damage - yet.
HR was wacky - up high then down low all way out. So either it or me during warm up and discount it for this section. | ||
| Trail run intervals 42:13 [4] | |
| ahr:150 max:169 shoes: Attack II | ||
| Waterfall trail - 0&B - This trail had mix of crunchy snow, bare section (short), slick, and glaze. Did fine out but on a steep down with mix of crunch ice and leaves, foot slipped and fell on side - landing jointly on R knee and R forearm. Knee now swollen; forearm contused red.
Plan: 4' hard/3' rcy for whatever could fit in in the distance. Managed 3x out and back. Took 6' to walk over and check out the waterfall at the turnaround - It's well frozen over. A veritable winter wonderland. Very pretty and inspirational for the trip back. #; time; AHR; MHR; AHR Rcy 1; 4.06; 144; 189; 132 2 - 4.04; 142; 160; 136 3 - 4.05; 156; 166; 125 4 - 4.06; 150; 160; 128 5 - 4.02; 152; 161; 132 6 - 4.01; 150; 169; (fall) HR are unusually low for me. Thought I was pushing hard but it was difficult to go too hard with the icy footing which may have restrained the effort. Still was quite weary on way home after. | ||
| Trail run warm up/down 24:05 [1] | |
| ahr:130 max:159 shoes: Attack II | ||
| Beaver Trail home - Bushwacked first part to avoid the steep up fall zone. Then wearily, carefully headed home. | ||
Wednesday Mar 7 | ||
| Trail run 1:10:00 [1] 6.0 mi (11:40 / mi) | |
| weight:147lbs shoes: Salomon XA 2 | ||
| Purple loop- 15, grey turning sunny. Trails have firm snow cover with light dusting over. In places though the under is good old boiler-plate. Mostly shoes gave good traction and could manage even the slick parts though careful to pussyfoot across those. A couple of steeps, some side hills and one up, were particularly "interesting".
Fun run - was more tired from yesterday than thought and a slower pace was welcome. AOWN - Lyn thought she saw a hawk go into some trees just as we headed out. Then we could hear it skreeing away but couldn't pick it out in the pines. Gave up as getting cold. | ||
Tuesday Mar 6 | ||
| woods run warm up/down 15:00 [1] | |
| weight:148lbs shoes: Attack II | ||
| Munnisunk Woods - 6, sunny, very stiff wind. Warm run along lee side of the tobacco fields (out of the wind) and into the woods. Stretch. Jog to a sort of suitable hillside.
Added note - snow conditions - very firm base, ice in a few places where snowmobiles had been on the trails, covered with dusting of lt snow. Off trail the snow gave enough for good footing though turned to sugar if followed the same path to often. | ||
| woods run hills 39:00 [4] | |
| shoes: Attack II | ||
| Munnisunk Woods - Quick hill repeats. 5 x (sets of 15paces/30 /45 with jog back down to the bottom between each and immediately head back up) 1' easy jog between sets. Then jogged to another area of woods to another small hill (actually a bit too small as we overran the top on the long ones) for another set.
Interesting workout. Didn't seem that hard until towards the end of the 45 paces. Then it set in. Also quite warming and didn't worry about all the disaster warnings of the weather men. | ||
Monday Mar 5 | ||
| Strength (nycb 2) 55:00 [1] | |
| weight:148lbs | ||
| Woke up feeling weary from the weekend, esp in the legs. Didn't fancy running so gave this a try. Had a good run through. The stretching really helped and felt good. Have to keep this up as the overall routine seems to be helping.
Have been skipping the last part of the dvd - a section that adds some actual dance routines from the "Tarantella". Had looked at it when we first got it and found it totally confusing. Still confusing but possibly doable. Lot of high intensity bouncing around and could be fun. Get us ready for DDR;-} | ||