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Training Log Archive: randallxski

In the 31 days ending Oct 31, 2006:

activity # timemileskm+ft
  Cycling5 5:04:16 73.7(4:08) 118.61(2:34)
  Running9 4:45:08 39.1(7:18) 62.92(4:32)
  Orienteering1 1:58:04 5.59(21:07) 9.0(13:07)15 /17c88%
  Stretching4 40:00
  Roller Skiing1 40:00 4.2(9:31) 6.76(5:55)
  Weight Training1 30:00
  Walking1 30:00 2.0(15:00) 3.22(9:19)
  Rowing Machine1 15:00 1.99(7:33) 3.2(4:41)
  Total17 14:22:28 126.58 203.7115 /17c88%
averages - sleep:136 rhr:49 weight:136.7lbs

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Saturday Oct 28, 2006 #

Running (3 hills plus, twice) 1:05:53 [3] 8.0 mi (8:14 / mi)
shoes: Brooks Adrenaline GTS 6

Planned an 8 mile easy run. First 4-mile loop was rain-free. Second lap was rainy, and got harder in the last mile. Grabbed ski poles for the second lap, which may be why my times dropped a bit.
8:02
8:09
8:05
8:09
-added poles-
8:33
8:32
8:20
7:59

Stretching 10:00 [3]
shoes: Brooks Adrenaline GTS 6

Friday Oct 27, 2006 #

Running (4 hills cutoff) 25:45 [4] 4.0 mi (6:26 / mi)
shoes: Brooks Adrenaline GTS 6

Planned on a more relaxing run, but felt good and kept a fast, steady pace. Took the 4 mile cutoff because it was getting dark. Felt a bit slow on the High School hill.
6:20
6:22
6:39
6:21

Stretching 10:00 [3]
shoes: Brooks Adrenaline GTS 6

Thursday Oct 26, 2006 #

Running (5 hills loop) 30:35 [4] 4.5 mi (6:48 / mi)
shoes: Brooks Adrenaline GTS 6

Slow start, but was able to pick it up to a decent pace. Felt good despite the cold (55 degree) weather. That temperature will feel balmy in another month!

6:59 flat, includes warmup
6:46 2 hills (Pebble Hill & Turk by Comm. Ctr)
6:39 1 hill (Ayrault by high school)
6:51 1 hill (up Ayrault by Mason)
3:18 1 hill (up Waterford from Lyndon)

Stretching 10:00 [3]
shoes: Brooks Adrenaline GTS 6

Wednesday Oct 25, 2006 #

Cycling (Neighborhood Trails) 50:00 [3] 12.0 mi (4:10 / mi)
weight:137lbs shoes: North Face Trail Shoes

Lacked the commitment to ride into the cold wind for 30 minutes, so detoured to neighborhood streets and trails.

Canal path to Turk, to ambulance base, back to cemetery and to Crescent trail by 31F, down to Mason, up to Ayrault, out past Lyndon to last residential street, past the house, and Matthew loop.

I guessed at the mileage.

Stretching 10:00 [3]
shoes: Brooks Adrenaline GTS 6

Tuesday Oct 24, 2006 #

Running (Community Center) 15:00 [3] 2.0 mi (7:30 / mi)
shoes: Brooks Adrenaline GTS 6

Indoor track, 17 laps/mile. My knee doesn't like turning so often. Left knee was a little tender at the end of the workout.

Weight Training (Community Center) 30:00 [3]
shoes: Brooks Adrenaline GTS 6

countless lateral pulls, 150 leg raises, triceps

Rowing Machine (Community Center) 15:00 [3] 3.2 km (4:41 / km)
shoes: Brooks Adrenaline GTS 6

Took it easy since this was the first time rowing this season.

Monday Oct 23, 2006 #

Roller Skiing (neighborhood 2 mile route) 40:00 [4] 4.2 mi (9:31 / mi)

20:00 2 miles double-poling
20:00 2.2 miles no poles

Sunday Oct 22, 2006 #

Event: ROC Mendon Ponds Park
 

Orienteering race (ROC Mendon Blue) 1:58:04 [4] *** 9.0 km (13:07 / km)
spiked:15/17c shoes: Brooks Adrenaline GTS 5

A muddy mess for the first several controls, then a bit drier terrain. Missed one control twice and lost a bit of time.

Blue - Splits

Saturday Oct 21, 2006 #

Note

Gatineau Rogaine ?

Walking 30:00 [3] 2.0 mi (15:00 / mi)

Neighborhood walk with the wife

Tuesday Oct 17, 2006 #

Running (5 hills) 30:23 [4] 4.5 mi (6:45 / mi)
shoes: Brooks Adrenaline GTS 6

Felt great starting with the first step. I suspect this is my best time for this loop. Certainly more room for improvement, but today was encouraging, considering my running and general exercise drought.
60 degrees and sprinkling, with wet roads.
6:44
6:42
6:47
6:50
3:19
C • Speed 2

Monday Oct 16, 2006 #

Cycling (Home to the Basin, plus) 1:25:00 [4] 20.0 mi (4:15 / mi)
rhr:49 slept:136.0

Rode fairly hard from home to the basin, passing Eric G along the way. Arrived at the basin in 25 minutes. Heading back through the box factory area, I ran into Eric again and I turned around and rode with him back past Ayrault, almost to the expressway. Arrived at home a little after dark, and about 10 degrees colder than when I started.
out: 25:21 (to the Basin)
back 14:14 (to box factory)
out 23:14 (past Ayrault)
back 12:53 (to box factory)
to home 9:29 (from box factory)

Saturday Oct 14, 2006 #

Note

Run for Hospice 5K?

Friday Oct 13, 2006 #

Running (3 hills cutoff) 30:40 [3] 4.3 mi (7:08 / mi)
shoes: Brooks Adrenaline GTS 6

7:05
7:07
6:48
9:40

Thursday Oct 12, 2006 #

Running (5 hills loop) 32:49 [3] 4.5 mi (7:18 / mi)
shoes: Brooks Adrenaline GTS 6

7:25
7:29
7:14
7:08
3:32

Monday Oct 9, 2006 #

Cycling (home to canal path & 31F) 32:25 [3] 7.5 mi (4:19 / mi)
weight:136lbs

After changing tubes in both tires, I finally got out to ride, but only had 30 minutes of daylight left. Went to 31F (Perinton Park) and back.
out: 17:20
back: 15:05

Sunday Oct 8, 2006 #


Orange - Splits

Friday Oct 6, 2006 #

Event: 2006 North American Championships (Golden Leaf Orienteering Fest)
 

Cycling (Pittsford to work) 45:51 [3] 10.0 mi (4:35 / mi)

45 degrees
left just after sunrise
heavy tights, 3 LS layers on top, fleece gloves, headband
needed heavier gloves
started to sweat on top near the end of the ride

Cycling (work to Pittsford) 39:30 [4] 10.0 mi (3:57 / mi)

Found 2 completely flat tires when getting ready to leave work. Pumped both of them back up and rode hard most of the way. Ted burdened me with a second laptop.

High 50's and sunny. The ride felt great. The back tire was soft for the last few miles. No noticeable change in the front tire.

Thursday Oct 5, 2006 #

Running (3 hills plus) 29:49 [3] 4.0 mi (7:27 / mi)
weight:137lbs shoes: Brooks Adrenaline GTS 6

From memory:
7:35
7:18
7:22
7:33

55 degrees

Tuesday Oct 3, 2006 #

Cycling (home to Basin & back) 51:30 [3] 14.2 mi (3:38 / mi)

C • MIssed you at the track 4

Monday Oct 2, 2006 #

Running 24:14 [3] 3.3 mi (7:21 / mi)
shoes: Brooks Adrenaline GTS 6

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