Training Archive: jimaIn the 31 days ending 2006-03-31:
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| 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 | H | F | ||||||||||||||
Wednesday Mar 29 | ||
| Stairmaster 24:00 [3] | |
| ahr:127 max:140 | ||
| stairmaster at hotel - not as smooth as previous starimasters I've used - good workout. | ||
Tuesday Mar 28 | ||
| Run (trail/woods) 35:00 [3] 6 km (5:50 / km) +120m 5:18 / km | |
| ahr:152 max:164 shoes: Gray Nike XCR | ||
| Ahern loop trail, interior bike loop, soputh trail towards industrial park, then new bike path.
Someone's raked sections of the trail, so it's pretty obvious. Lots of hard twists and turns. | ||
Monday Mar 27 | ||
| Run (Pavement) 32:00 [2] 5.5 km (5:49 / km) +90m 5:23 / km | |
| ahr:153 max:167 shoes: Nike Air Assail Trail | ||
| Running at dusk, mid 40s.
Gilford hills route GMap 43011 20:15 to 4 corners 11:50 at Cottonwood / Walker knees getting cold Not much of a run, but better than nothing. | ||
Tuesday Mar 21 | ||
| Run (pavement) 45:10 [3] 7.75 km (5:50 / km) | |
| ahr:160 max:170 | ||
| Home up Gilford Ave to Piches -12:15 ahr 151
Industrial Park side rd - 9:35/21:50 ahr 161 End of Indust Pk - 3:33/25:23 ahr 159 Province St & S Main - 6:27/32:00 ahr 160 Walker & Cottonwood - 13:10/45:10 ahr 165 Evening run, getting colder, slight breeze | ||
Sunday Mar 19 | ||
| Run long (Pavement) 1:12:00 [3] 11.7 km (6:09 / km) +200m 5:40 / km | |
| ahr:157 max:167 shoes: Nike Air Assail Trail | ||
| Gmaps route 63291
11.7 km 1 - 4 corners 10:34 ahr 147 2 - Stark & Morrill St 11:54 / 22:28, ahr 157 3 - End of Morril St 15:31 / 38:00, ahr 161 4 - Gilford Ave 5:01 / 43:02, ahr 162 5 - Gilford Ave & Ridgewood 18:16 / 61:07, ahr 163 6 - Gilford Ave & Union Ave 7:52 / 69:10, ahr 161 7 - Union Ave & Walker St 2:47 / 71:57 ahr 163 | ||
| Note | |
| About 2 dozen robins on the front lawn this morning, looking for food. Flipping over the few leaves laying there, then bobbing up and down. Saw at least a couple with worms that they pulled up - would think the ground is too frozen for the worms to be moving around, guess I was wrong.
A cardinal made an appearance also. | ||
Saturday Mar 18 | ||
| Walking 1:00:00 [1] 4 km (15:00 / km) | |
| Walking around Ahern in the morning with Beth. Low 20s, breezy, pretty frigid right along the lake. Some folks out ice fishing - don't see the attraction under these conditions. | ||
| Walking 45:00 [1] 1.85 mi (24:19 / mi) +125m 12:30 / km | |
| Hiking with Jon - Locke Hill trail
Wind had died down a bit, but was still chilly. | ||
Wednesday Mar 15 | ||
| Run (treadmill) 20:00 [2] | |
| ahr:139 max:160 | ||
| Hotel treadmill - very different pace and incline changes - takes some getting used to | ||
| Upper Body (weights) 5:00 [1] | |
Monday Mar 13 | ||
| Run hills (Pavement) 40:20 [3] 6.8 km (5:56 / km) +100m 5:32 / km | |
| ahr:159 max:172 shoes: Nike Air Assail Trail | ||
| Evening run, light mist, about 45F.
Home to 4 corners - 10:35, ahr 153 4 corners, up Morrill St hill to Stark St - 11:25, ahr 163 Stark St, left on Sleeper Hill to 4 corners - 9:27, ahr 161 4 corners to Walker / Cottonwood - 8:52, ahr 161 Some telephone pole fartlek - push for 1-2 poles, ease off for 1-2, try to hit it so the steepest sections are when I push it. Also some fast downhill sections, stretch out. | ||
Sunday Mar 12 | ||
| Ski-O race 1:04:18 [4] **** 10.3 km (6:15 / km) | |
| spiked:13/16c shoes: White/Red/Black Fischer Skatin | ||
| Mass Start Middle distance race, mid 30s, overcast faster snow.
F21s started 4 minutes ahead of the M20, M40, M55 group. Much better than Saturday. Kept contact with 2 M20s Blake Heckendorn and Mike George, and Ken Walker Sr for the first 5-6 controls, then got split up by different route choices. Was first M40, Sandy Tetreault was 1st overall, followed by the 2 M20s, then Ken Walker on M55, me 10 seconds ahead of Chelsea Cunningham. See detailed write-up in Race section. | ||
Red Day 2 - Splits | ||
Saturday Mar 11 | ||
| Ski-O race 1:40:00 [4] | |
| US Champs - Long Course at Garnet Hill, North River NY
10:30 am start, upper 40s, bright sun, patchy snow cover. 4 maps - 3 exchanges. Slow conditions, snow turning to mush, got psyched out by a couple of Blue skiers blazing past me, just ran out of mental and physical steam after going up and down a lot. | ||
Wednesday Mar 8 | ||
| Stairmaster 12:30 [3] | |
| New hotel - has a stairmaster in the exercise room.
Been a while since I've been on one of these. Great quad workout. | ||
| Exer Bike 12:10 [1] | |
| ahr:121 | ||
| Some light spinning.
No poetic thoughts running through my head - guess I need to be outside to be open to those... | ||
Sunday Mar 5 | ||
| Run (Trails) 41:10 [3] 7 km (5:53 / km) | |
| ahr:155 max:166 | ||
| Ahern - mid 30's, mix of mud, ice, snow. | ||