Saturday May 29 |
 | Trail Run - Tempo (Sampler) 33:37 [3]6.1 km (5:31 / km) +165m 4:51 / km | |
| ahr:126 max:162 |
| Sampler w/ Kevin & Bruce. Very easy pace to the sandpit - HR running 108-115 mostly, climbing into the 120's toward the sandpit. Bruce was going long today anyway, so I pushed the pace up/down woodchuck hill and finished back at the Parking lot |
Friday May 28 |
| Road / Trail Mix (Hare>Lakeside>SL) 1:11:30 [3]13.5 km (5:18 / km) +180m 4:58 / km | |
| ahr:144 max:173 rhr:48 |
| L knee still a little sore from yesterdays crash. Ran SLR to Hare (9:41), Hare to Powerline (7:32), Powerline out Lakeside Trail to island and back (16:18, 16:01), Ellington Road (dirt 10:18), SLR (paved, 4:04), SLR (dirt, 7:32). Dark, raining lightly. Lakeside trail varied from twisty single-track to non-existent bushwack. Good effort |
Thursday May 27 |
| Trail Run - Tempo (Shenipsit SF) 57:27 [3]10 km (5:45 / km) +210m 5:12 / km | |
| ahr:147 max:163 |
| Time to get running again, almost a month with no running other than HVO A-meet.
The trail behind the house is now history. The buncher/feller was at work putting in the new road/driveway. Tripped over some debris putting a gash in my L knee about 3 minutes in. Detoured through a fern/sphagnum swamp - slow going. Knee felt OK after a few minutes. Once I crossed 140 and got into the forest the running was good. On the return, I opted to try and follow the trail back to the house but it was even worse - trail obliterated although I could see blue blazes on felled trees every once and a while - had to pick through a lot of fresh logging slash (fresh as in today - feller still running when I got back to the trail closest to house).
Guess I'm going to have to find a new way to get over to the forest, or drive up to Soapstone.
Although knee felt ok running, it began to stiffen up quickly after cooling down. |
Tuesday May 18 |
| Road / Trail Mix (Hare/Lake Loop CCW) 39:05 [3]8.5 km (4:36 / km) +140m 4:15 / km | |
| ahr:139 max:159 |
| muggy, warm - pushed hard early, tough on return |
Sunday May 16 |
| Orienteering - Event (Sebago Red) 1:25:00 [5]7.37 km (11:32 / km) +260m 9:48 / km | |
| ahr:151 max:178 spiked:12/12c |
| cooler, still humid - much better day - hit all controls cleanly, ran pretty well where able - still pretty green in places |
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Red - Splits |
Saturday May 15 |
| Orienteering - Event (Sebago Red) 1:55:14 [4]7.04 km (16:22 / km) +310m 13:25 / km | |
| ahr:146 max:166 |
| hot, green, errors early on requiring way too much extra climb. Latter half reduced to a slow jog/wal combo. Not a great day in the woods |
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Red - Splits |
Monday May 10 |
| Track 29:57 [4]5.8 km (5:10 / km) | |
| ahr:145 max:173 |
| Limited run time today, but wanted to get out so went to track to run a bit.
1m warmup - 9:13
200m intervals, 400m recovery - 35, 37, 40, 35
1m cooldown - 9:14
plus a little running to/from track at easy pace |
Friday May 7 |
| Road / Trail Mix (River Run / Horsebarn) 1:08:02 [3]11 km (6:11 / km) +175m 5:44 / km | |
| ahr:142 max:168 |
| First run since Billygoat - (work and JazzFest conspiring against me). Felt pathetic - no zip in the legs, HR running quite a bit high. Ended up doing a lot of walk/jog just to keep HR down. Hopefully things will improve quickly - I can't believe my training would trail off in only 11 days. |
| Note | |
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| Although todays run felt sluggish, I looked back at previous runs and my road 'warmup' section was actually run 45s faster than previous best (16min or 4min/km). So even though I 'felt' slow, I was actually moving pretty fast apparently and also explains the faster HR. I just went out too fast for a 'warmup' with no running the previous 11 days and the rest of the run was just slogging it out. Maybe tomorrow I'll try to run more conservatively. |