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Training Log Archive: kensr

In the 30 days ending Apr 30, 2001:

activity	#	time	miles		km		+m	load
O-course Training	7	13:30:00	30.54	(26:31)	49.16	(16:29)		2025.0
Road Running	7	3:38:07	26.8	(8:08)	43.13	(5:03)		672.6
Trail Running	4	3:03:20	18.2	(10:04)	29.29	(6:16)		501.3
Cross Training	1	3:00:00						360.0
O - competition	3	2:53:03	11.18	(15:28)	18.0	(9:37)		692.2
Weight Training	1	30:00						90.0
Track workout	1	18:00	2.0	(9:00)	3.22	(5:36)		90.0
Total	19	26:52:30	88.73		142.79			4431.1

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Monday Apr 30, 2001 #

Road Running (Warm up / cool down) 10:00 [3] 1.0 mi (10:00 / mi)

Road Running (WLIF road run) 20:07 [5] 3.0 mi (6:42 / mi)

Hard run, felt good. Pushed throughout.
Splits @ 6:53, 6:53, 6:20

Sunday Apr 29, 2001 #

Trail Running (Loch Raven) 1:10:00 [2] 6.0 mi (11:40 / mi)

Trail run to loosen up after long weekend in the car.
Stiff and leaden.

Thursday Apr 26, 2001 #

Road Running (WLIF) 33:00 [3] 4.0 mi (8:15 / mi)

Bit stiff from yesterday.

Wednesday Apr 25, 2001 #

Trail Running (Warm up) 20:00 [2] 2.2 mi (9:05 / mi)

Ran trails down to track to warm up.

Track workout (Time including recovery) 18:00 [5] 2.0 mi (9:00 / mi)

1 x 1 mile - 6:29
1 x 1/2 mile - 3:15
220

Road Running (Run home/cool down) 18:00 [2] 1.8 mi (10:00 / mi)

Monday Apr 23, 2001 #

Trail Running (Cromwell Valley Park) 52:00 [3] 5.0 mi (10:24 / mi)

Open woods running; trail running.

Sunday Apr 22, 2001 #

O-course Training (Water/vett/pickup control) 1:30:00 [2] 4.0 km (22:30 / km)

O - competition (Green X (unofficial)) 53:55 [4] 6.0 km (8:59 / km)

Saturday Apr 21, 2001 #

O-course Training (Vetting/water/pickup cont) 3:00:00 [2] 10.0 km (18:00 / km)

O - competition (Brown (unofficial)) 45:00 [4] 4.3 km (10:28 / km)

Thursday Apr 19, 2001 #

Road Running (WLIF) 33:00 [3] 4.0 mi (8:15 / mi)

Maintenance run.

Monday Apr 16, 2001 #

Road Running (WILF) 30:00 [4] 4.0 mi (7:30 / mi)

Pushed a bit, particularly on hill.

Sunday Apr 15, 2001 #

O-course Training (Vetting at Quantico, VA) 1:50:00 [2] 8.0 km (13:45 / km)

Saturday Apr 14, 2001 #

Cross Training (Construction duty) 3:00:00 [2]

Finishing retaining wall with 6x6's. Actually spent about 6 hours,
but only count this half-time.

Friday Apr 13, 2001 #

O-course Training (Patapsco Avalon map) 1:15:00 [3] 5.0 mi (15:00 / mi)

Used a contour-only map to shadow Dan on a course and
relocate periodically; then switched and he followed.

Thursday Apr 12, 2001 #

Road Running (WLIF) 34:00 [2] 4.0 mi (8:30 / mi)

Tuesday Apr 10, 2001 #

Trail Running (Cromwell Park) 41:20 [4] 5.0 mi (8:16 / mi)

Woods run with Dan. Good workout.

Sunday Apr 8, 2001 #

O-course Training (Window-O, hung controls) 40:00 [3] 3.0 km (13:20 / km)

Hung half of Kenny's controls; he got the rest.

O-course Training (Ran window-o course) 2:30:00 [3] 6.0 km (25:00 / km)

Ran course with Eric Smith. He led on my controls
and I did Kenny's.

O-course Training (Line o/control picking) 1:15:00 [2] 3.0 km (25:00 / km)

Good for concentrated map reading

Saturday Apr 7, 2001 #

O-course Training (Contour only course) 1:10:00 [4] 5.5 km (12:44 / km)

Junior training camp at Blue Mtn Reservation.
Great terrain and great kids!
Got here late, so Dan and I ran the contour course
for a good workout. Very complicated map in black & white copy.

Tuesday Apr 3, 2001 #

Road Running (Norfolk, VA) 40:00 [3] 5.0 mi (8:00 / mi)

Boy, is this place flat!

Monday Apr 2, 2001 #

Weight Training (Easy weights to loosen up) 30:00 [3]

Sunday Apr 1, 2001 #

O - competition (Intercollegiate Red M-45) 1:14:08 [4] 7.7 km (9:38 / km)

Small route choice and control circle errors; total 5-1/2 min.
Felt better today. Need to run faster -- course not technically
difficult. 2nd in class today; still 4th overall.

O-course Training (Pickup controls) 20:00 [2] 1.0 mi (20:00 / mi)

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