Wednesday Jul 27 |
 | Note | |
| rhr:56 slept:7.0 (rest day) |
| Going to take a couple days off. Resting HR has been running high, runs have felt sluggish and just generally tired. Perhaps just a mid summer malaise...
Looking back through the log (such as it is) I don't see anything to explain the recent rash of ankle turnings though. Not sure what's up with that.. |
Tuesday Jul 26 |
| Trail Run - Tempo tempo (Crandalls) 25:35 [3]5 km (5:07 / km) +165m 4:24 / km | |
| ahr:136 max:168 slept:6.0 shoes: Salomon XA Pro |
| hot, humid afternoon run - legs dead, certainly wasn't an easy effort, but the time totally sucked. At least I didn't turn the ankles, though I felt them close.
Not sure why - after years of no problems, the past month or so has seen frequent ankle rolling - evenly distributed. |
Sunday Jul 24 |
| Trail Run - Tempo long (Case Mtn / Coups Sawmill) 1:35:00 [3]16.5 km (5:45 / km) +425m 5:06 / km | |
| ahr:128 max:159 shoes: Salomon XA Pro |
| ran case mtn, then shenipsit trail southbound, about 25 minutes @ coups was off-trail running on vague map memory - generally ccw loop, but jumping to trails to circumvent thicker bits - woods mostly very runnable even in july - even fern/blueberry not bad - marshes a bit thick. need to measure distance later - probably a bit over 5min/km on trails, less in woods |
Saturday Jul 23 |
| Bike - Road 2:20:00 [2] | |
| ahr:105 max:159 |
| slr > fox hill > rockville spur > manchester biz park > lydall > bolton notch > rail trail. Lots of crap on trail from last nights storm. Flatted rear tire coming back on Gottier - no patches or spare - walked from there - nothing but threads on sidewalls, rubber long gone - but these tires have been on there 23 years - guess its time to suck it up and buy new ones - do they even make 27 inch anymore? |
| Other 45:00 [1] | |
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| walking back on slr after flatting on Gottier |
Wednesday Jul 20 |
| Trail Run - Tempo hills (Crandalls) 23:36 [3]5 km (4:43 / km) +165m 4:03 / km | |
| ahr:148 max:168 shoes: Salomon XA Pro |
| hot, but humidity ok, felt strong on hill, but didn't have any extra in 2nd half. Rolled left ankle - I seem to be mistepping a lot lately - mostly small roots/rocks |
Sunday Jul 17 |
| Orienteering - Event race (Ahern Sprint 1) 25:13 [5]*** 2.52 km (10:00 / km) +70m 8:47 / km | |
| ahr:148 max:210 spiked:11/15c shoes: Jalas Champion |
| see racing - 1st place, 7 sec ahead of Jon Campbell, 27 ahead of JJ |
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| C • 3 |
| Orienteering - Event race (Ahern Sprint 2) 28:16 [5]*** 2.47 km (11:27 / km) +60m 10:12 / km | |
| ahr:147 max:192 spiked:11/14c shoes: Jalas Champion |
| blew #2, rest of race was not pushing as hard as I should have, hestitant at points where I should have trusted instinct more. No series points on this on... |
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Sprint 1 - Splits |
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Sprint 2 - Splits |
Saturday Jul 16 |
| Bike - Road (Soapstone) 45:00 [3] | |
| ahr:107 max:142 |
| Cannondale - webster > soapstone > gulf > east porter > webster
need to remember not to climb out of saddle on dirt roads, climbing backside of soapstone mtn back tire would spin out when unweighted. Felt like a good effort, but hr average quite low |
Thursday Jul 14 |
| Trail Run - Tempo tempo (Crandalls) 23:12 [4]5 km (4:38 / km) +165m 3:59 / km | |
| ahr:149 max:162 shoes: Salomon XA Pro |
| afternoon Crandalls route from beach while kids swam. I went directly from work & Ellen brought my running stuff from home but forgot my FDF armor (yellow bike shirt). I've run this route a lot in similar conditions with no problems, but running shirtless the FDF's were on me like crows on a landfill. I guess there's some truth to the yellow clothing theory of FDF defense. Only 2 sec of pr, but I lost some time hacking up a couple FDF's that tried to do an end run past my teeth.
rolled the ankle again coming knoll near C2 ballfield. |
Tuesday Jul 12 |
| Trail Run - Tempo tempo (Crandalls) 23:10 [4]5 km (4:38 / km) +165m 3:59 / km | |
| ahr:150 max:161 shoes: Salomon XA Pro |
| legs a little achy early, felt stronger on hill, even flow back down. shaved another 21s off pr. no complaints from ankle |
Sunday Jul 10 |
| Hiking (Walk to lake) | |
| (injured) (rest day) |
| R foot sore from rolling it yesterday, ankle seems ok, but tender bruise just forward of ankle bone.
walked to lake & back w/ Jackson - about 70min actual walking (played at lake for a bit), probably 4 miles |
Saturday Jul 9 |
| Trail Run - Tempo tempo (Soapstone) 1:04:44 [3]10.25 km (6:19 / km) +275m 5:34 / km | |
| ahr:123 max:148 rhr:44 slept:7.0 weight:167lbs shoes: Salomon XA Pro |
| cool, wet - muddy trails w/ slick roots & rocks
ran with Dave on a cw circuit in SSF. Probably 75% on half marathon course - old route - in reverse.
good steady pace, did a number of knoll sprints up short hills - 20-30m each. |
Monday Jul 4 |
| Trail Run - Tempo tempo (Crandalls) 23:31 [3]5 km (4:42 / km) +165m 4:02 / km | |
| ahr:142 max:168 rhr:41 slept:6.0 weight:169lbs shoes: Salomon XA Pro |
| late afternoon run, tops of thighs tight, no energy, felt really sluggish, but managed to pull out a new pr by 23s. |
Sunday Jul 3 |
| Hiking (Box Mtn) | |
| rhr:43 slept:7.0 (rest day) |
| no training, raced yesterday so we'll call today a rest day even though its not warranted.
Went for hike w/ kids - 3mi, 90min or so.
Maybe a bike ride tomorrow |
Saturday Jul 2 |
| Trail Run - Tempo (sampler + beaver pond) 34:52 [3]6.6 km (5:17 / km) | |
| ahr:126 max:153 rhr:44 slept:7.5 weight:168lbs shoes: Salomon XA Pro |
| w/ kevin, dave & karen. sampler plus pond circuit - lots of beaver activity meant two crossings - waist deep. Nice to have cooler, drier weather to run in. |
| Road Run race (Enfield 5km Road Race) 19:36 [5]5 km (3:55 / km) vdot: 51.0 | |
| ahr:161 max:170 shoes: Salomon XA Pro |
| My first ever road race, windy (lots o turns, not breezy) course through old Thompsonville @ 6pm as part of July 4 festivities. Went to see Delbert McClinton, kids wanted to do 1km fun run, I decided what the hell, why not try a road race?
Wasn't sure what to expect, started mid pack, but what felt like an easy, fluid pace had me passing lots of people. Tried to keep hr @ just below O race pace for first 4km, dropped to low 150's toward end until final turn near pond I recognized where I was and opened it up for finish - closed up most of a 120-130m gap on runners in front over the last 500-600m - left the group I was with in dust. Might have been able to run slightly faster early on, but I certainly emptied the tanks on finish sprint. 16th overall, 8th M40, a Kenyan won in 15:10
Enjoyable, but don't think I'll be doing them too often. |