Wednesday Jun 29 |
 | Trail Run - Tempo (Crandalls) 25:05 [3]5 km (5:01 / km) +165m 4:18 / km | |
| ahr:130 max:147 rhr:49 slept:6.0 weight:167lbs shoes: Salomon XA Pro |
| 5:30am - 70's, very humid, visibility sucked (glasses fogging). slow but steady pace to avoid tripping on ground clutter. |
Tuesday Jun 28 |
| Note | |
| rhr:46 slept:7.0 (rest day) |
| Didn't feel like running today - very tired - but figured I'd abbreviate my 5km short run to a really short run (skip the hill) but when I got to Crandalls, it was raining and I talked myself out of it. Hows that for motivation? |
Monday Jun 27 |
| Trail Run - Tempo tempo (Crandalls) 24:30 [3]5 km (4:54 / km) +165m 4:12 / km | |
| ahr:126 max:142 rhr:45 slept:5.0 weight:165lbs shoes: Salomon XA Pro |
| 72 & very humid at 5:30am - air just felt 'thick'. A bit of walking on the hill, brisk on the upper part, but just didn't feel like pushing on the backside, so I didn't. |
Saturday Jun 25 |
| Trail Run - Tempo (Sampler) 40:19 [2]6.1 km (6:37 / km) | |
| ahr:112 slept:5.0 weight:169lbs shoes: Salomon XA Pro |
| easy run w/ Dave & Karen - a new trail runner from htc. Easy pace, nice day though will get hot soon enough |
| Other warm up/down (cooldown) 16:00 [1] | |
| |
| between runs - jogged over to show karen (new trail runner) base of killer hill |
| Trail Run - Tempo tempo (Sampler) 29:22 [4]6.1 km (4:49 / km) | |
| ahr:141 max:153 shoes: Salomon XA Pro |
| wanting more mileage, decided to go out & do sampler again, this time as tempo run - goal was 32min with temps climbing fast. Pushed it as hard as I could and broke 30 min - i think this may be my first sub 30 sampler in warm weather!
1 second off PR for course, but this is a slightly new reroute of course
Lost 7# of sweat between the two efforts (down 5# plus 2# fluid beween & post run) |
Friday Jun 24 |
| Trail Run - Tempo tempo (Crandalls) 23:57 [3]5 km (4:47 / km) +165m 4:07 / km | |
| ahr:132 max:146 rhr:43 slept:6.5 weight:170lbs shoes: Salomon XA Pro |
| From Crandalls II. Added short loop in woods near ball field to bring it to about 5km estimated. Felt like crap for first 10min or so, then found a flow and nice from there. Nice to run in am before work, will try to do this more |
Sunday Jun 19 |
| Orienteering - Event (wolf den rerun) 45:00 [3]*** 5 km (9:00 / km) | |
| ahr:130 shoes: Salomon XA Pro |
| $7 to park at mash. brook, drove to wolf den, then ran trails to start. Cool
but very humid, calves very tight.
Ran 5 controls - clean but no energy, calves really sore - perhaps meds? lack of recent running? - bailed after #5, easy jog back to car... just not into it today I guess -
Took a nice walk on Norwottuck Rail Trail w/kids in pm... |
Saturday Jun 18 |
| Mixed Run (hare - powerline) 35:52 [3]8.5 km (4:13 / km) | |
| ahr:135 max:140 rhr:46 slept:8.0 weight:167lbs shoes: Adidas Response Trail 9 |
| out to lake, up powerline, back via hare |
| Other warm up/down (cooldown) 6:39 [1]0.75 km (8:52 / km) | |
| ahr:120 shoes: Adidas Response Trail 9 |
| walk/jog back to house from end of dirt road |
Monday Jun 13 |
| Bike - Road (commute) 56:45 [3] | |
| ahr:111 rhr:46 slept:8.0 weight:170lbs |
| very humid, 70's already at 5:30am, a little fog in the lower spots, elsewhere just fog on my glasses. felt sluggish, but not really a bad time. going home this afternoon is going to suck though... |
| Bike - Road (commute) 1:05:00 [2] | |
| ahr:118 |
| 90f - estimated time - a good ride despite heat - but stayed off big ring and used granny gear on big hills. Plenty of downhill coasting. |
Sunday Jun 12 |
| Note | |
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| WCOC - Summer Picnic / Sprint |
Saturday Jun 11 |
| Trail Run - Tempo (sampler & moonlight) 1:01:45 [2]10.5 km (5:53 / km) | |
| ahr:111 max:150 rhr:43 slept:8.0 weight:170lbs shoes: Salomon XA Pro |
| sampler plus moonlight w/ kevin & dave, blue trail west side rather than over top - hr seems low for percieved pace - might be new beta blocker. |
Friday Jun 10 |
| Bike - Road (crystal lake loop) 41:23 [2]+290m | |
| ahr:116 rhr:45 slept:7.0 weight:170lbs |
| easy ride, sugar hill > crystal lake > east porter > webster |
Sunday Jun 5 |
| Trail Run - Tempo race (NipMuck) 4:18:00 [4]38.6 km (6:41 / km) vdot: 31.0 | |
| ahr:133 shoes: Salomon XA Pro |
| 1:51 1st half
3:15 boston hollow
4:18 dnf @ 24miles - dizzy, couldn't keep anything down, then noticed I had stopped sweating - signs of heat stroke - no reason to push my luck.
1st half - paced myself well, drank 16-18oz @ each aid station - felt good
2nd half - feeling heat, still drinking as much as I could, walking quite a bit to keep hr down. Started feeling nasty just before Iron Mill Rd where Peter passed me.
Heat illness set in just about 3.5 hours, just where it used to get me in rogaines. Guess I just have to stick to shorter events like sprints. Felt good & followed plan up to there. Happy with effort even though I DNF'd. |
Friday Jun 3 |
| Road Run (hare & back) 20:58 [2]4.7 km (4:28 / km) | |
| ahr:132 slept:6.5 weight:165lbs shoes: Adidas Response Trail 9 |
| easy run, assessing new meds. legs felt a bit heavy, better toward end. |
Thursday Jun 2 |
| Bike - Road (commute) 1:01:15 [2] | |
| ahr:111 rhr:47 slept:7.5 weight:166lbs |
| foggy morning, glasses wouldn't stay clear - had to peer over the tops to make sure I wasn't running into any sand/holes etc. Slower pace on downhills. Never put it onto big ring at all.. |
| Bike - Road (commute) 57:11 [2] | |
| ahr:121 |
| nice sunny afternoon. steep hills, though still hard, felt like they were over sooner. need to figure out something to keep sweat out of the eyes. |
Wednesday Jun 1 |
| Bike - Road (commute) 56:23 [2] | |
| ahr:121 rhr:48 slept:6.5 weight:166lbs |
| now that the road bike is tuned up, will try commuting to work on a regular basis. Based upon first ride, road bike seems to be about 8 minutes faster than mountain bike - very subjective though.
Start new BP meds tomorrow - we'll see how badly they trash my resting/training hr. |
| Bike - Road (commute) 59:00 [2] | |
| ahr:118 |
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