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Training Log Archive: kensr

In the 30 days ending Apr 30, 2003:

activity	#	time	miles		km		+m				load
Skate Ski	7	6:26:00	32.31	(11:57)	52.0	(7:25)					1061.0
Road Running	7	6:23:55	43.0	(8:56)	69.2	(5:33)	150				1105.7
O - competition	4	3:45:36	12.99	(17:22)	20.9	(10:48)		11 /	18c	61%	1128.0
O-course Training	1	1:22:43	2.92	(28:19)	4.7	(17:36)	300				330.9
Walking	2	1:10:00	3.0	(23:20)	4.83	(14:30)					70.0
Trail Running	4	1:01:00	6.5	(9:23)	10.46	(5:50)					122.0
Cross Training	3	42:00									104.0
Hiking	1	30:00	1.0	(30:00)	1.61	(18:39)					30.0
Weight Training	2	30:00									90.0
Total	22	21:51:14	101.72		163.7		450	11 /	18c	61%	4041.6

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Tuesday Apr 29, 2003 #

O-course Training (Kingdom Valley) 1:22:43 [4] 4.7 km (17:36 / km) +300m 13:20 / km

Set training course on local map starting out back door. Mostly open pine and hardwood forest. Crossed 3 beaver dams on route. Couple serious hills.

Monday Apr 28, 2003 #

Walking 30:00 [1] 1.0 mi (30:00 / mi)

Easy walk around fields and woods just to loosen up.
Ice has finally melted off the pond, and only a few piles of snow remain.
Have started clearing new ski trails for next winter. Can cut out the trees as needed, but will need a bobcat or a strong back to move dirt in a few places.

Sunday Apr 27, 2003 #

Trail Running (Warmup) 10:00 [2] 1.0 mi (10:00 / mi)

O - competition (SVO Green X) 1:08:50 [5] 7.2 km (9:34 / km)

Another good course and terrain. Pretty physical, with lots of opportunity to run hard if you could. Felt ok, but not fast. Missed #4 by passing below it. Pace counted, so stopped and found it up the hill. Not sure the map has it on the right contour -- attacked from less than 100m away. 2nd again for the day and the weekend.

Saturday Apr 26, 2003 #

Trail Running (Warm-up) 10:00 [2] 1.0 mi (10:00 / mi)

O - competition (SVO Green X) 41:00 [5] 3.8 km (10:47 / km)

Great woods. Off slightly on #2 and passed below control. Looped around by another platform and relocated. 5 min error.

Hiking (Checking protested contro) 30:00 [1] 1.0 mi (30:00 / mi)

Thursday Apr 24, 2003 #

Walking (Woods walk) 40:00 [1] 2.0 mi (20:00 / mi)

Easy hike up over top of hill.
Been in Beecher Falls for the last few days. For those interested, that's where you go in VT when you want to be next to Canada and NH at the same time. Also where we got 2" of snow last night.

Tuesday Apr 22, 2003 #

Weight Training (Basic 1 set) 15:00 [3]

Monday Apr 21, 2003 #

Road Running (Rte 11 hill) 48:15 [2] 5.3 mi (9:06 / mi)

Rest week. Easy run; felt sluggish. Stove broke, so haven't had carbos in 3 days -- getting desparate for spaghetti. Hill 11:49

Sunday Apr 20, 2003 #

Road Running (Green Mtn Tpke) 1:18:00 [2] 8.0 mi (9:45 / mi)

Easy morning run. Was tired after last week's workouts. Part today with Ruthie. Just enjoying the spring weather (low 30's for the run).

Note

So the last of the snow melted off the roof yesterday. I guess that means spring is here. Now if the ice melts off the pond, that means we have summer this year. Most of the snow is gone from the fields, although there are piles here and there in the woods.

Cross Training (Skip rope (200)) 5:00 [3]

Thursday Apr 17, 2003 #

Road Running (Green Mtn Tpke) 1:20:12 [4] 10.0 mi (8:01 / mi)

Down Rte 11 and L on Green Mtn Tpke to end is exactly 5 miles. Most of run is on soft, cushy dirt road -- good for knees. Felt ok for first long run this year, perfect weather. 19:23 / 20:23 / 19:59 / 20:25

Wednesday Apr 16, 2003 #

Road Running (Rte 11 hill) 48:30 [3] 5.5 mi (8:49 / mi) +150m 8:08 / mi

Wind raw, did 3 legs out and back. Hill 11:11

Tuesday Apr 15, 2003 #

Cross Training 15:00 [3]

Crunches, jump rope 5058

Road Running (Rte 11 hill) 48:30 [3] 5.3 mi (9:09 / mi)

Hill 11:13; warmed up in woods.

Note

Water actually started flowing out of pipe into pond today. Still about a foot of ice on top, however. Wonder how the koi are doing -- they've been frozen up for 6 months now.

Monday Apr 14, 2003 #

Skate Ski 20:00 [2] 2.0 km (10:00 / km)

Hey, it's 20 degrees this morning and there's snow on the ground, so why not?

Road Running (Rte 11 hill) 40:00 [3] 4.4 mi (9:05 / mi)

Long road hill, out and back. (11:07)

Sunday Apr 13, 2003 #

Trail Running (Warm up/cool down) 24:00 [2] 2.5 mi (9:36 / mi)

O - competition (West Point) 44:56 [5] 4.3 km (10:27 / km)
spiked:5/6c

Easier control locations; had some route choices which made course interesting. Ended up 3rd in M-old. Felt good for weekend despite very little running this winter. X-C skiing seemed to do ok for general physical conditioning. Need to quick run a few hills.

Saturday Apr 12, 2003 #

Trail Running (Warm up/cool down) 17:00 [2] 2.0 mi (8:30 / mi)

O - competition (West Point Green) 1:10:50 [5] 5.6 km (12:39 / km)
spiked:6/12c

Mistake on 2nd control, rest ok except for unlucky route choice down cliffs to 4.

Thursday Apr 10, 2003 #

Road Running (Cummings Road loop) 40:28 [3] 4.5 mi (9:00 / mi)

Slushy snow and water down stream section.

Wednesday Apr 9, 2003 #

Skate Ski (Field tracks) 1:33:00 [3] 16.0 km (5:49 / km)

Packed out some more track, so now I've got a 1 km loop. Not worth setting much more because I expect it will melt sometime soon. . . .

Tuesday Apr 8, 2003 #

Skate Ski (Fields track) 1:01:00 [3] 11.0 km (5:33 / km)

Got 2" new snow; helped the track a lot. Ok kick from the Extra Purple, fast glide. Lap times were 20s faster.
451 km ytd

Monday Apr 7, 2003 #

Skate Ski (Fields/woods) 52:00 [2] 3.0 km (17:20 / km)

Got down to 8F last night, so the snow froze up. Didn't want to put on klister since we expect more snow tonight, so just globbed on some Extra Purple. No kick on the track, so went off into the woods and checked some trail routes. If the snow pack ever melts, I'll clear the trees out of the way.

Weight Training (1 set wgts) 15:00 [3]

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