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Training Log Archive: kensr

In the 30 days ending Nov 30, 2003:

activity	#	time	miles		km		+m	load
Road Running	17	13:06:13	87.85	(8:57)	141.38	(5:34)		1919.0
Cross Training	4	9:00:00						780.0
O - competition	4	6:49:12	23.06	(17:45)	37.11	(11:02)	675	1801.8
Hiking	1	3:30:00	6.0	(35:00)	9.66	(21:45)	700	420.0
Weight Training	3	1:10:00						280.0
Trail Running	3	35:00	2.22	(15:45)	3.58	(9:47)		70.0
Total	24	34:10:25	119.13		191.72		1375	5270.8

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Sunday Nov 30, 2003 #

Road Running (Cummings Road) 22:00 [2] 2.3 mi (9:34 / mi)

Saturday Nov 29, 2003 #

O - competition (Mt Tom) 1:22:15 [4] 7.6 km (10:49 / km)

Ok run on a funky old map. Lost about 5 min on #17 -- turned downhill when I hit stream, should have gone up -- and 4 min on #11 -- followed Greg up high and hit prominent boulder, which was not ours.

18 controls - Splits

Friday Nov 28, 2003 #

Hiking (Okemo Mtn) 3:30:00 [2] 6.0 mi (35:00 / mi) +700m 25:41 / mi

Crappy day, but fun hike with Ruthie, Greg and Dan. Met some friends on the trail and hiked together for a while.

Thursday Nov 27, 2003 #

Road Running race (Manchester Road Race) 33:48 [5] 4.75 mi (7:07 / mi)

7.05/8.03/6.41/6.57/5.01
Good run, although crowded at start. Felt ok going up hill (entire second mile). About a minute faster than last year. Weather a nice 40F.

Road Running (Cool down) 38:00 [2] 4.0 mi (9:30 / mi)

Run back to house and then back to pick up car.

Monday Nov 24, 2003 #

Trail Running (XC Trails) 15:00 [2] 0.6 mi (24:59 / mi)

Road Running (Rte 11/Cummings) 36:00 [2] 4.3 mi (8:22 / mi)

Sunday Nov 23, 2003 #

Road Running (Grn Mtn Tpke) 1:02:00 [3] 7.0 mi (8:51 / mi)

Saturday Nov 22, 2003 #

Road Running (Chester via PO) 54:30 [2] 6.0 mi (9:05 / mi)

Cross Training (Chain saw/hauling) 2:00:00 [2]

Friday Nov 21, 2003 #

Road Running (Rte 11/Cummings) 37:00 [2] 4.3 mi (8:36 / mi)

Trail Running (Pines xc trail) 8:00 [2] 1.0 km (8:00 / km)

Wednesday Nov 19, 2003 #

Weight Training (Wgts/pull ups/situps) 30:00 [4]

Tuesday Nov 18, 2003 #

Road Running (Rte 11/ Cummings/Pines) 45:00 [3] 5.0 mi (9:00 / mi)

Road run plus loops around xc ski trails.

Monday Nov 17, 2003 #

Road Running (Rte 11/Cummings Rd) 36:00 [2] 4.3 mi (8:22 / mi)

Just a morning wakeup run.

Sunday Nov 16, 2003 #

O - competition (Blue Hills Traverse) 2:42:00 [4] 14.0 km (11:34 / km)

Fairly deliberate pace throughout. Felt ok, although not fast enough on the hills. Made a couple weak route choices, which cost 5 minutes each. Worst was #23, where I contoured around the hillside and got caught in the unmapped rock faces. Really frustrated at the time lost here. Should have bailed down to the road.

Traverse - Splits

Saturday Nov 15, 2003 #

Cross Training (Trail work) 2:00:00 [2]

Most of day hauling boulders out of xc ski trail. It's amazing what you can move with a 2 ton come-along and a sturdy tree as an anchor.

Thursday Nov 13, 2003 #

Road Running (Chester via PO) 55:50 [2] 6.0 mi (9:18 / mi)

Wet, light rain, then started to clear.

Wednesday Nov 12, 2003 #

Road Running (Rte 11/Cummings/Pines) 56:00 [3] 6.0 mi (9:20 / mi)

More on the roads and some more on the ski trail, too. Got a dusting of snow last night that's pretty much off everything that's paved.

Weight Training (Wall wgts 50/50) 10:00 [4]

Monday Nov 10, 2003 #

Road Running (Rte 11/Cummings/Pines) 49:00 [3] 5.5 mi (8:55 / mi)

Morning road loop plus lap around the Pines Trail.

Sunday Nov 9, 2003 #

Road Running (Chester Village loop) 33:10 [3] 4.0 mi (8:18 / mi)

Brisk this morning -- 14 degrees! Pond froze over, but stream still flowing.

Cross Training 2:00:00 [1]

Grading xc trails with pickax and shovel. Got the Pines straightened out, although some of the drops will be interesting -- heh, heh.

Saturday Nov 8, 2003 #

Road Running (Chester via PO + Hall Rd) 1:01:30 [2] 6.2 mi (9:55 / mi)

Nice chilly morning run with Ruthie.

Cross Training (Trail grooming) 3:00:00 [1]

Winching 3' boulder out of middle of xc trail with come-along. Cut out a few pine trees also growing in the wrong spot.
Tom Wolski dropped off a Bombi Skandic today to use for trail grooming. Got the Tenderizer on order, so we're ready to go!

Friday Nov 7, 2003 #

Road Running (Chester via PO) 57:40 [2] 6.0 mi (9:37 / mi)

Uninspired morning run; felt sluggish whole route.

Thursday Nov 6, 2003 #

Road Running (Rte 11/Cummings+) 42:25 [2] 5.0 mi (8:29 / mi)

Wednesday Nov 5, 2003 #

Road Running (Rte 11/Cummings+) 44:20 [2] 5.0 mi (8:52 / mi)

Extended morning run a little bit to get in 5 miles and more hill.

Tuesday Nov 4, 2003 #

Road Running (Rte 11) 22:00 [2] 2.2 mi (10:00 / mi)

Recovery run to bend knee. Felt ok, but weather was rainy and raw.
Situps.

Weight Training (Freewgts/wallwgts/pullups) 30:00 [4]

Sunday Nov 2, 2003 #

O - competition (Water Gap Red) 1:21:17 [5] 8.1 km (10:02 / km) +285m 8:32 / km

Day2. Also clean run, although route to #3 was off a bit and relocated off stone wall at end. Finished 6th in M45 and ok with result. Need to run hills faster. Took hard fall on trail to #14 and now knee is stiff.

Red - Splits

Saturday Nov 1, 2003 #

Trail Running (Warm up) 12:00 [2] 1.0 mi (12:00 / mi)

O - competition (Water Gap Red) 1:23:40 [5] 7.41 km (11:17 / km) +390m 8:56 / km

Nice course, nice map, brutal hill to #9.
Went R of the control on #6 and lost 1 min, otherwise a clean run. Not sure routes were optimum. Pushed hard and felt whipped at end.

Red - Splits

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