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This week of training was a “volume” week, meaning workouts were focused on more continuous efforts at lower- and moderate-intensities. We did a great ski-walking workout at Bolton on Tuesday in which everybody did at least 2 (and some did 3) full ascents of the mountain at moderate intensity! I don’t have pictures but that was an incredible workout considering it was a school night! Each trip up was approx 950′ vertical and 3 miles round-trip so some folks were close to 10 miles and 3000′ vertical.

Thursday we skied at the Range and did some strength exercises. It was another day of intervals of various lengths and some of us were still quite tired from Tuesday. Friday a few of us ran at CVU track and did the 2nd “heart rate zone analysis” in which we run mile repeats at low- to medium speeds and record pace and heart-rate. It was cool to see that a few of us had lower HR’s while running the same speed as 3 weeks earlier. Henry was about the same as the prior test but likely was feeling fatigue from Tuesday/Thursday.

And today was the high-point of the week — doing a group bike ride with several family members including my own. Altogether we started with close to 20 riders that did some different lengths. The athletes along with Murray Banks, Gary Solow, Lawrence Carnahan, Roger Weston and I did the popular Tuesday Night Worlds loop which is an incredibly scenic 36 mile loop. The MVP from this morning had to be Greg Burt who made it the whole way even though it was only his 3rd road bike ride ever! Great job to all.

Tuesday Night Worlds Loop

Profile of today’s ride

MVP of the ride today: Greg Burt near the end of the ride. Ready for a hamburger!

Crossing the Covered Bridge near Charlotte Beach

Vermont scenery

The whole crew at the start of the ride

big boys Forrest, Henry and Bill doing some wall ball as Will looks on

arms circles while bounding

Tatum and Abby laughing at my warmup drills