Training Archive: jimaIn the 30 days ending 2008-04-30:
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| T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | |||||||||
Sunday Apr 27 | ||
| Run tempo (pavement) 35:00 [4] 6.5 km (5:23 / km) +80m 5:04 / km | |
| ahr:155 max:166 shoes: Brooks | ||
| Tempo run through industrial park drive, return Province St and Union Ave
http://www.gmap-pedometer.com/?r=1843063 | ||
| Run warm up/down (pavement) 15:00 [2] 2 km (7:30 / km) | |
| shoes: Brooks | ||
| Over to Gilford Ave, trying to start slow and really warm up before upping the tempo.
Was feeling yesterday's short session on the mtn bike, almost didn't go out, but forced myself up off my butt and just got started. | ||
Saturday Apr 26 | ||
| Mtn Bike 20 [3] 3.5 mi (6 / mi) | |
| out and about in the neighborhood, trailer with 2 small people in tow. They had a good time. Jenn fell asleep and slumped against Ryan and he hardly fussed about it. Good big brother points. | ||
Tuesday Apr 22 | ||
| Run warm up/down (trails) 30:00 [2] ** 4 km (7:30 / km) +75m 6:51 / km | |
| ahr:136 max:145 shoes: Inov-8 MudClaws | ||
| At Gunstock - 2/3 of the way around Cobble Mtn for a warm-up. Still some good sized patches of snow, a couple of which could still be skiable - with a lot of back and forth. A few muddy spots, but a lot of the trail was surprisingly dry and firm.
AOWN - 1 turkey who wanted to keep running along the trail in front of me for a hundred meters or so, until it figured out it could dash off intothe woods and I might not follow it. | ||
| Run intervals (trails) 7:30 [5] 1.6 km (4:41 / km) +100m 3:34 / km | |
| ahr:155 max:165 shoes: Inov-8 MudClaws | ||
| 10 x about 160 m along a dry section of trail. about +10 m in elevation.
45-49 seconds each with 2:15 - 2:30 recovery walk back Feeling pretty beat at the end. | ||
Saturday Apr 19 | ||
| Event: US Middle Distance and Relay Champs | ||
Sprint 2 - Splits | ||
Green X - Splits | ||
Monday Apr 14 | ||
| Run intervals (track) 34:40 | |
| shoes: Brooks | ||
| 4 x 220 on the track at about 40 sec
220 walk recovery - 2:30 each slow run down and back chilly evening, especially down at the track - wind out of the northwest over Opeche. Felt pretty good. Focus on fast turnover. | ||
Saturday Apr 12 | ||
| Run (trails) 35:00 | |
| ahr:151 max:161 shoes: Inov-8 MudClaws | ||
| Trail run at Ahern. A lot of mud on the road down to the beaches, but enough of a ridge in the center to keep my feet dry.
Snow mobile trails very hard packed, probably 80% covered still, with the remainder being mud or puddles/streams. Went on the snowshoe trails - as long as I stayed in the center, those would still hold me up. Stepped off to the side a few times, in up to my knees generally. A lot of puddles along these also, and sometimes when you step just to the side of a puddle, you break through thesnow and go into freezing water over your ankles... Hard to get a stride going, so just muddled along. Only saw a couple people, with dogs not on leashes, but I was bigger than them. The dogs were energetic, but not overly aggressive - lease laws in state parks seem to be generally ignored, especially when it's a minor park. | ||
Sunday Apr 6 | ||
| Snowshoe 1:10:00 [2] ** 3 km (23:20 / km) +100m 20:00 / km | |
| shoes: TSL Racing Snowshoes | ||
| With Jon, mapping two of the new flagged ski trails at Gunstock.
About 40F, so the snow was soft. Could have used the larger snowshoe for flotation in many spots, but they wouldn't have helped on the bare spots. Ran into Igor as we started and again as we were coming in. Got chided for not bringing my skis - he had groomed and said conditions are still terrific. DId see a few folks out skiing - Alex H, Nina, a couple others. Had a brief chat about GNA doing some O events for training, possibly every other Thursday evening, alternating with a criss-country run. They had open water skimming going on at the downhill area - could hear the announcer very clearly. Sounded like folks were having a lot of fun and a few people getting very wet. | ||
| XC Ski (skating) 42:00 [3] 8.8 km (4:46 / km) +180m 4:20 / km | |
| shoes: Peltonen Skate Skiis | ||
| Evening ski at Gunstock - great spring conditions. Went just at dusk - was getting a little dark when I finished.
Was drizzling pretty much the whole time. Had to stop and wipe my glasses off before most of the downhills. Could have been miserable if I wasn't having such a good time. | ||
Saturday Apr 5 | ||
| Run 40:00 [3] 7 km (5:43 / km) +160m 5:08 / km | |
| ahr:154 max:163 shoes: Brooks | ||
| First real run of the season. Could tell it's been a while.
Sleeper Hill loop - 110m altitude difference between the low and high point made sure I did some climbing. Aerobic was OK, but the mechanics of running felt rusty. Glad I opted for this longer loop, rather than one of the many shorter options from the house. | ||
Wednesday Apr 2 | ||
| Run (treadmill) 23:00 | |
| ahr:150 max:168 shoes: Brooks | ||
| on treadmill at hotel. wasn't sure I was going to get my heart rate above 150, then the "hill" sections kicked in.
My new Polar HRM displays on the treadmill screen - so it's a lot easier to see what my HR is doing. HR stays a lot more consistent than when I'm skiing. At least at Gunstock, sking is mostly a fartlek workout, just the way it is with rolling terrain. Sweating like a pig - upper 50s down here, a rapid rise in temps as I was driving south in the morning. Had the windows on the car fog up just S of Manchester. It was a steady drizzle, watched the thermometer on the car go from upper 30s to upper 40s over a couple of miles. | ||