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Training Log Archive: kensr

In the 30 days ending Apr 30, 2006:

activity	#	time	miles		km		+m	load
Bicycling	15	22:40:43	355.5	(3:50)	572.12	(2:23)	3920	4031.0
O - competition	4	4:08:21	14.6	(17:00)	23.5	(10:34)	370	1152.8
Off Trail Running	4	2:32:00	11.5	(13:13)	18.51	(8:13)		456.0
Trail Running	1	1:16:00	6.5	(11:42)	10.46	(7:16)	160	228.0
Road Running	3	1:12:58	7.2		11.59			196.9
Track workout	1	24:13	3.0	(8:04)	4.83	(5:01)		42.9
Total	21	32:14:15	398.3		641.01		4450	6107.6

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Sunday Apr 30, 2006 #

O - competition race (Long O Champs) 1:28:56 [4] 8.4 km (10:35 / km) +270m 9:07 / km

Better race today. Liked map and course better. Moved steadily, no mistakes. Running speed a bit off due to lack of running. 3rd M-55

Bicycling 38:50 [3] 11.0 mi (3:32 / mi)

Same ride as yesterday. This time knew where I was going, and wasn't holding back for Long-O today. Very enjoyable ride. Some fast long downhills and of course one mean climb at the end.

Note

Serious bike mileage this coming week -- we'll see if the weather and schedule let me do it.

Green X2 (Long-O) - Splits

Saturday Apr 29, 2006 #

Event: US Short and Long Championships

Off Trail Running warm up/down 20:00 [3] 2.0 mi (10:00 / mi)

O - competition race (Short O Champs) 38:58 [5] 3.2 km (12:11 / km)

Thatcher SPk. Four minor mistakes/inefficient spotting of control, each 30 sec to 2 min. Not much, but way too much for a short course.

Bicycling 50:00 [3] 11.0 mi (4:33 / mi)

Bike ride around plateau after race. Good road, little traffic, rolling hills. Except for the last quarter mile back to Camp Pinnacle, which was straight up a 12 contour hill.

Green X 1 (Short) - Splits

Friday Apr 28, 2006 #

Bicycling (Cavendish/Black River) 1:51:00 [3] 33.4 mi (3:19 / mi) +900m 3:04 / mi

Clear, light N wind. Good ride.
38/28/32/(13)

Wednesday Apr 26, 2006 #

Bicycling (To/from track) 23:00 [3] 6.2 mi (3:43 / mi)

Track workout warm up/down (Warmup/recovery) 18:00 [1] 2.0 mi (9:00 / mi)

Track workout intervals (400 m) 6:13 [4] 1.0 mi (6:13 / mi)

Legs ran better than expected by about 5 sec per lap. Cycling must also be doing some good for my leg speed.
Splits 94, 92, 92; 99 (gusty this lap)

Tuesday Apr 25, 2006 #

Off Trail Running (Inner Kingdom) 55:00 [3] 3.5 mi (15:43 / mi)

Up over the ridge into the Inner Kingdom. Down past the beaver swamp and up to the top of the far hill and return. Fair amount of slash from last year's selective cutting. A few mudholes for Casey to enjoy.

Monday Apr 24, 2006 #

Bicycling (Horseshoe Acres) 1:08:00 [3] 20.0 mi (3:24 / mi) +500m 3:09 / mi

Calm, light rain on way out. Nice to ride without fighting a head wind. Held back a little on the return as the roads were wet.
38 out; 30 back

Sunday Apr 23, 2006 #

Off Trail Running (Backyard hill) 40:00 [3] 3.0 mi (13:20 / mi)

Up to the hilltop with Dan in a light rain. Mixed in one set of intervals between the stone walls -- 4:51 up, 3:00 down.

Saturday Apr 22, 2006 #

Bicycling (Pleasant Valley cw) 1:00:00 [1] 10.0 mi (6:00 / mi)

Relaxing ride with ruthie and Dan. Since Dan had the mtn bike and half the route is dirt, I left the new bike at home and rode the steel torpedo. Still rides smooth, but weighs a ton. Glad I wasn't trying to make time.

Friday Apr 21, 2006 #

Bicycling tempo (Benchmark ride) 1:08:53 [4] 22.0 mi (3:08 / mi) +550m 2:54 / mi

Rte 103 to I-91 and back. Light wind, slight headwind going down and coming back at the end. Cranked pretty hard and cut a couple minutes off last time.
Out 34:02, back 34:50
Avg speed 19.2 mph

Wednesday Apr 19, 2006 #

Bicycling (Horseshoe Acres) 1:06:00 [3] 20.0 mi (3:18 / mi) +500m 3:04 / mi

Blustery day with winds 15-25 from N. Felt good going out, even though it was climbing and against the wind. Coming back was like on a rocket. Legs felt very strong.

Out 40, back 26; 12 min faster than last time.

Tuesday Apr 18, 2006 #

Off Trail Running 37:00 [3] 3.0 mi (12:20 / mi)

Up the hill with Casey.

Sunday Apr 16, 2006 #

Bicycling (RAAM training) 3:40:00 [3] 57.0 mi (3:52 / mi)

More riding with Eddie and Brad, this time starting at 3 AM to get in some night riding. Spooky at first as we were on some winding, narrow back roads and you couldn't see very far. Then things opened up and we got used to it, so the ride was actually enjoyable. Had Sandy driving the chase van right behind us with flashers, so didn't worry about other drivers coming up from behind. Traffic was very light. neat riding through Hanover and Gettysburg in the dark.

Eddie got a squirrel, I almost hit a rabbit -- must have been slowed down by the basket he was dragging.

C • Thats good eatin'! 2

Saturday Apr 15, 2006 #

Bicycling (RAAM training) 3:57:00 [3] 66.2 mi (3:35 / mi)

With Brad and Eddie riding the raam course across SE PA. Ended up at Fair Hill, where we picked up Sandy as crew chief and rode part way back. Took turns so we each rode 2/3 of the way, the other third driving the chase van. Felt fine and made good time.

Got to Brad's and discovered my bike shoes were back in VT. So bought another pair (needed spares anyway), and then found the Performance bike shop didn't have cleats to match my Keo pedals. So then had to buy new pedals, too, which I didnt need. What a pain!

Thursday Apr 13, 2006 #

Bicycling (Cavandish/Black River) 1:57:00 [3] 33.4 mi (3:30 / mi) +900m 3:14 / mi

Gusty W wind knocking me around on bike. Nice tailwind going down the Black River, fierce headwind in a couple other spots.
10 mi splits 38/27/35/(16)

Calves and knees felt tired today. Will rest tomorrow for day/night training rides in PA this weekend with RAAM team.

C • ski-o 3

Wednesday Apr 12, 2006 #

Bicycling (Gassets) 1:06:00 [3] 19.2 mi (3:26 / mi)

VT 11 to Springfield, VT 10 to Gassets, VT 103 back to Chester. Windy from the S. Nice to have a tailwind coming back up the hill on 11 to home.

Monday Apr 10, 2006 #

Bicycling (Randolph, VT) 1:27:00 [3] 20.5 mi (4:15 / mi) +570m 3:54 / mi

Ride E from Randolph Center, down steep hill with lousy surface, then N on VT 14 against a headwind, then W up long grade to Brookfield. Finally S along Ridge back to start. Lots of work and not a great ride. Even skipped the floating bridge across Sunset Lake at the top of the hill.

Sunday Apr 9, 2006 #

Road Running warm up/down 11:00 [2] 1.0 mi (11:00 / mi)

O - competition race (Green X) 59:39 [5] 6.4 km (9:19 / km)

Wolf's Den/Mashamoquet St Pk, CT. Another clean run. Found navigation straight forward, only lost time fighting through laurel getting to #5. Map showed open gaps, but none were to be seen where I went.

Nice maps and courses Sat and Sunday.

First M55 both days.

Road Running 58 [3]

Bicycling (Pomfret, CT) 58:00 [3] 15.1 mi (3:50 / mi)

Ride after race with Brad around eastern CT. Nice country homes and stone walls. Felt good to ride after last week's rain.

Green X 2 - Splits

Saturday Apr 8, 2006 #

Event: NEOC Spring Rock Festival and Intercollegiates

Road Running warm up/down 11:00 [2] 1.0 mi (11:00 / mi)

O - competition race (Green X) 43:15 [5] *** 3.6 km (12:01 / km)

Wells State Pk, NEOC A meet. Clean run, no mistakes. Probably because the speed was not as great as it should be. Ironic, that the worse your running condition, the fewer your mistakes, and the results are about the same. Time to crank up the running so I can make mistakes at speed again.

O - competition race (Sprint relay B) 17:33 [5] *** 1.9 km (9:14 / km) +100m 7:19 / km

Kenny/Ken/Kenny relay -- we know who did all the work on this one!

Green X - Splits

Wednesday Apr 5, 2006 #

Road Running (Chester via PO) 50:00 [3] 5.2 mi (9:37 / mi)

Lunch run with Casey. Windy and chilly today. Yesterday's trace of snow is gone -- no skiing

Monday Apr 3, 2006 #

Trail Running (Jamaica St Pk) 1:16:00 [3] 6.5 mi (11:42 / mi) +160m 10:52 / mi

Out RR grade to side trail and then up to Hamilton Falls. Didn't get this far last winter; the falls is a flume with about a 100' drop. Would build up nicely with ice.

C • ice? 2

Sunday Apr 2, 2006 #

Bicycling (College Rocks, MA) 1:30:00 [3] 10.5 mi (8:34 / mi)

Mountain biking with Kenny down in MA. Good single track trails with a mix of small logs and rocks, just enough to dump me a half dozen times. Fortunately the ground is still really soft.

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