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Training Log Archive: kensr

In the 30 days ending Apr 30, 2010:

	activity	#	time	miles		km		+m	load
	Road Running	21	21:50:08	116.11	(11:17)	186.87	(7:01)	908	3048.9
	O - competition	2	2:51:51	9.5	(18:05)	15.29	(11:14)	116	515.5
	Trail Running	4	2:34:00	8.06	(19:06)	12.98	(11:52)	400	319.0
	Track workout	3	2:03:22	15.05	(8:12)	24.22	(5:06)		313.0
	Off Trail Running	4	1:53:35	5.08	(22:22)	8.17	(13:54)		202.2
	Cross Training	10	50:00						150.0
	Hiking	1	30:00	2.0	(15:00)	3.22	(9:19)		30.0
	Road Race	1	22:46	3.04	(7:29)	4.89	(4:39)	21	113.8
	Bicycling	1	15:00	4.0	(3:45)	6.44	(2:20)		45.0
	Total	31	33:10:42	162.85		262.08		1445	4737.4
	[1-5]	30	32:50:42
averages - weight:162lbs

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Friday Apr 30, 2010 #

Note

L knee sore, so skipped running and spent the time picking up trash for GreenUp day. Not bad, only 5 bags of litter and a tire along our 3 miles of route 11.

Another day at Simon Pearce Quechee, so picked up my tumbler after the annealing process:

Thursday Apr 29, 2010 #

Road Running (Lovers Lane) 1:18:00 [3] 6.3 mi (12:23 / mi)

L knee hurting from downhill runs. On Lovers Lane today which is dirt and a good surface. Does have a long downhill, but grade is moderate. Knee okay afterward; will see how it feels overnight.

Tuesday Apr 27, 2010 #

Road Running (Chester) 1:00:00 [3] 6.0 mi (10:00 / mi)

Raw early evening, snow flurries.

Cross Training 5:00 [3]

Pushups 15/15
Situps 30

Note

Project at Simon Pearce today. Afterward, had a chance to try some
glass blowing.

C • so what'd you make? 2

Monday Apr 26, 2010 #

Trail Running (Wantastiquet Mtn) 1:19:00 4.61 mi (17:08 / mi) +335m 13:59 / mi

Down in Brattleboro, so went across the river and ran up the service road to some transmitter tower. Rough gravel and ledge road, plenty of climb and good surface if you keep your eyes open.

34 min to the monument, another 2 min to the tower (2.0 miles). Then over to the cliffs on the SE side and back. Back down in 24 min.

2 PM

Trail Running (Kingdom Valley Trails) 20:00 [0] 0.6 mi (33:13 / mi) +65m 24:52 / mi

Around the trails with Casey.

Sunday Apr 25, 2010 #

Event: Nottingcook Score O/beginners' events

O - competition race (Nottingcook ScoreO) 1:28:39 [3] 6.97 km (12:43 / km) +116m 11:45 / km

90 min score-o on the pre-Billygoat map. Carried a camelback for rogaine practice, even though I didn't need it. Slowed down the running quite a bit. Probably good to work on this.
Picked up 14 of 26 controls. Found I was running short and had to skip 5 easy controls on the way in. Navigation was dead-on; i was traveling slow and had time to read the features and contours and ignore the inaccurate ones.
Fun event with nicely dispersed controls. Would have enjoyed 2 full hours on the course.

C • "...would have enjoyed 2 full hours..." 1

Saturday Apr 24, 2010 #

9 AM

Road Running warm up/down 35:00 [1] 2.8 mi (12:30 / mi)

Road Race race (Rutland Sports Clinic 5K) 22:46 [5] 3.04 mi (7:29 / mi) +21m 7:20 / mi

Check race to see how things are coming along. Rolling course, 4 rises and 1 longer hill. Gained on all the downhills and drifted back on the climbs. Distance may have been short, or gps may not have picked up all the dogleg.

Expected time was 22.45, so there you are. Why bother to run these things if you know in advance what your time is going to be? Did win 60+ and got some loot for that.

Happy with progress during boot camp month. Felt rested after taking yesterday off. Will switch to more speed to raise vdot and plyos for explosive strength, but that's next month.
7.17, 7.16, 7.58, .15

Thursday Apr 22, 2010 #

5 PM

Road Running intervals (Rte 11) 31:00 3.2 mi (9:41 / mi) +31m 9:24 / mi

Short run with a few race tempo intervals to get pace for Sat.
1/4's @ 1.46, 1.55, 1.50

Wednesday Apr 21, 2010 #

Road Running (Cummings Rd +) 34:00 [1] 2.6 mi (13:05 / mi)

Morning run with Ruthie and Casey. Hard to get out, but felt better than yesterday.

5 PM

Road Running (Chester) 1:02:19 [2] 6.0 mi (10:23 / mi) +101m 9:52 / mi

Afternoon easy run. Legs feel pretty beat up. Probably a couple days off and then a low key 5k race on Saturday in Rutland.
4/39.07
On the plus side, spring boot camp month is almost over, and I'm on track to hit the target of weekly hill and track workouts, core strength every couple days, and distance of 40 mi/wk. All without injury. Next is refining my sizzling speed.

Tuesday Apr 20, 2010 #

Road Running (Cummings Rd +) 36:00 [1] 2.6 mi (13:51 / mi)
weight:162lbs

Morning run with Ruthie and Casey. Stiff.

3 PM

Road Running tempo (Green Mtn Tpk) 1:32:00 9.0 mi (10:13 / mi) +76m 9:58 / mi

Threshold run 4 x 1miles with about 1/3 mile jog in between. On tired legs. Probably not a good idea, but felt okay if sore afterwards.
8.35, 9.09 , 9.18, 8.58

Monday Apr 19, 2010 #

Track workout intervals 40:52 4.5 mi (9:05 / mi)

Track workout. Warm up/cool down 3 miles. Then 200's followed by 400's and 200's again:
200: 40, 39, 38
400: 95, 98, 97
200: 43, 41, 41
Target range was 40-45 and 95-100, so nailed it pretty well. Good reduction from last track workout.
Felt some pull in the R achilles on the cooldown, so cut it short after 2 laps. Hit it with cold water in the shower and it feels okay later

Cross Training 5:00 [3]

Situps 30
Pushups 20/10
Balance

Sunday Apr 18, 2010 #

Road Running hills (Rte 11 hills) 1:10:00 [3] 5.7 mi (12:17 / mi)

Hill repeats @ 1/2 mile. Felt dull, probably because I just spent 2 hours cutting down trees.
5.39, 5.05, 5.12, 5.26, 5.40

Saturday Apr 17, 2010 #

4 PM

Road Running (Chester+) 1:42:00 10.09 mi (10:07 / mi)

Morning spent stuffing shiitaki mushroom spawn into logs. Let it sit all summer and wait for the mushrooms to pop out!

Long run today. Off and on due to rain showers. Finally headed out for the 6 mile loop, and as the rain held off, added the Church St loop and then out and back Green Mtn Tpke (3/27.33).

Off Trail Running (Kingdom Valley Trails) 20:00 [2] 0.5 mi (39:59 / mi)

Back home, up the hillside with Casey. Flagged an extension loop above the porcupine caves, which by the way are quite active with said beasts.

Friday Apr 16, 2010 #

Off Trail Running (Kingdom Valley Trails) 35:00 [2] 2.0 mi (17:30 / mi)

Crappy weather, back home late. Up on the trails with Casey just to vent off a week of heavy hours.

Cross Training 5:00 [3]

Pushups 20/10
Situps 30

Thursday Apr 15, 2010 #

Road Running (Chester) 1:08:00 [1] 6.0 mi (11:20 / mi)

Dead slow easy run.

Wednesday Apr 14, 2010 #

Hiking 30:00 [1] 2.0 mi (15:00 / mi)

Hike around Harris Hill in Brattleboro, up to the top of the 90m ski jump. Then around the ski trails back home later on.

Tuesday Apr 13, 2010 #

Off Trail Running (Kingdom Valley Trails) 25:00 [1] 1.3 mi (19:14 / mi)

Rest day. Up to the hilltop with Casey and then around extended trail prospects at the higher elevation.

Monday Apr 12, 2010 #

Road Running (Cummings Rd +) 33:00 [1] 2.6 mi (12:42 / mi)

Morning with Ruthie and Casey. Stiff, so easy to loosen things up.

Road Running (Chester) 53:15 6.0 mi (8:53 / mi)

Felt good for this late afternoon run and headed out quicker pace than normal, pretty close to threshhold pace. Think yesterday's reps started waking up the fast twitch muscles. Looking to get first 4 miles well under 9 min pace, which I did, and then pushed back up the hills home.
4/33.54

Cross Training 5:00 [3]

Situps 30
Pushups 15/15

Sunday Apr 11, 2010 #

Trail Running warm up/down (Green Mtn HS) 40:00 [2] 2.1 mi (19:03 / mi)

Up around the hiking trail at the high school.

Track workout intervals 9:51 [4] 3.0 mi (3:17 / mi)

Windy day. Legs sore and tight from hills and jump lunges. Not very inspired; finally got going on last one:
200 @ 49, 49, 43
400 @ 101, 106, 105
200 @ 49, 48, 41

Track workout warm up/down 23:00 [3] 2.0 mi (11:30 / mi)

Cross Training 5:00 [3]

30 x situps
15/15 pushups

Saturday Apr 10, 2010 #

Road Running long (Chester+) 1:19:00 [2] 7.4 mi (10:41 / mi)

Started with Ruthie and Casey and then broke off to continue around town.

Cross Training 5:00 [3]

20 x lunges, jump lunges, 1-legged squats
30 situps, 15/15 pushups

Friday Apr 9, 2010 #

Road Running (Cummings Rd +) 30:00 [3] 2.6 mi (11:32 / mi)

Afternoon run with Casey. Feel a bit stiff.

Trail Running hills 15:00 [3] 0.75 mi (20:00 / mi)

Then up the hill behind the house.

Cross Training 5:00 [3]

Situps 20
Pushups 15/10

Thursday Apr 8, 2010 #

2 PM

Road Running hills (Mt Ascutney) 1:43:50 7.32 mi (14:11 / mi) +700m 10:56 / mi

Access road. Running down is just as challenging as going up. Kept it gentle and knees feel okay for now.
18.29/ 17.59/ 17.52// 1.01.30 to top parking lot

Wednesday Apr 7, 2010 #

Road Running (Cummings Rd +) 35:00 [2] 2.6 mi (13:28 / mi)

Morning run with Casey in the fog.

Cross Training 5:00 [3]

Situps 20
Pushups 10/10

5 PM

Road Running (Chester) 57:25 [2] 6.0 mi (9:34 / mi)

Afternoon run. 80F hot hot HOT! Nice weather, but too HOT. Felt sluggish and slow after a rest day.
4/36.44

Note

Finished week 1 of boot camp month. Got goal miles plus hills, track work, core and some o-competition. Happy with start, feel good. Another week of same, although work schedule will interfere with morning runs most days.

Monday Apr 5, 2010 #

6 AM

Road Running (Cummings Rd) 42:24 [2] 2.75 mi (15:26 / mi)

Morning run, plus loop around mountain ski trails.

5 PM

Road Running warm up/down (Rte 11) 21:54 [2] 2.01 mi (10:55 / mi)

Road Running hills (Rte 11 hills) 50:40 5.25 mi (9:39 / mi)

Hill repeats going up rte 11, 1/2 mile up and easy run back down. Five sets; up 200 ft each lap:
5.25, 5.15, 5.02, 4.41, 4.48
Could feel legs thinking about a cramp on the last set; otherwise, got easier with each one.

Cross Training 5:00 [3]

Situps x 20
Pushups 10/10

Sunday Apr 4, 2010 #

Track workout warm up/down 38:00 [1] 3.8 mi (10:00 / mi)

First track workout of the season. As usual, just me and the clock.
One mile warm up, then 1/4 between each repetition, and another mile cool down.

Track workout intervals 11:39 [5] 1.75 mi (6:39 / mi)

Plan was for 6 x 400m at 100 sec. Started off real slow; couldn't get out of first gear. First three:
110, 106,102
Then imagined Alex behind me yelling to get my ass moving. That helped:
99
Then I was pushing the flats on the Birkie course, with Alex still yelling:
97
Finally, I was chasing down the wave 1 turkeys on the powerlines:
91
Finally, anaerobic and some glorious pain!
A couple rest laps and one extra one at 94.
It really does help to have a mean coach (or least an imaginary one).

C • Glad I could help. 1

Saturday Apr 3, 2010 #

Event: WCOC - Stratton Brook SP

11 AM

O - competition (Stratton Brook CT) 17:29 [3] 1.8 km (9:42 / km)

Sprint. No nav problems, except missed #6. Ran to #7 on trail and saw correct control of to side 35m, but apparently didn't run over and punch it. At least that's what the epunch and the gps say.

O - competition race 20:17 [3] 2.3 km (8:50 / km)

Second sprint. Better this time, got all the controls. Again nav was smooth, anticipated all the controls before I could see them. Had confidence they were where they should be, even as I closed in on the location without seeing them until arrival.

O - competition 45:26 [3] 4.22 km (10:46 / km)

Score-O. All the previous controls, plus a couple extra. Had to alternate red-green circles, which required some concentration to avoid extra distance. Route worked out well.

Off Trail Running 33:35 [2] 2.06 km (16:20 / km)

Control pickup. Got the 7 controls on the far side of the creek.
Back to the pine plantation where I got a stick in the eye during the score run. Brushed it out and discovered there was a couple inches left sticking out of my eye socket, stuck between the eyeball and socket. Just grabbed on the run and gently yanked, hoping for the best, expecting the contact lens to go, too. Actually, worked out with only blurry vision for a while, and some residual irritation.
Nice venue and very warm conditions. Good to see the o-people and be navigating on the run. Nav will get tougher as my speed picks up.

Friday Apr 2, 2010 #

Road Running (Cummings Rd +) 33:00 [2] 2.6 mi (12:42 / mi)

Morning run with Casey and Ruthie. Considerably faster than yesterday morning; under the hammer by mommy!

Bicycling 15:00 [3] 4.0 mi (3:45 / mi)

Down to Benny's to pick up the car. Oops! Too late, everyone went home. Such a beautiful day they all quit early.

Cross Training 5:00 [3]

Situps x 20

Thursday Apr 1, 2010 #

Road Running (Cummings Rd +) 40:00 [1] 2.5 mi (16:00 / mi)

Start of boot camp month. Get in running shape for the summer: double workouts, 40 miles/week.
Morning jog with Casey. I hate morning runs.

Road Running warm up/down 35:00 [2] 3.2 mi (10:56 / mi)

Afternoon: down to Grn Mtn Tpke and back. Sweltering temp. Must have been mid-60's.

Road Running tempo (Green Mtn Tpk) 27:21 [3] 3.0 mi (9:07 / mi)

Moderate tempo run to push a little pace. Not much more of this for a while, just building distance.
8.45/ 9.19/ 9.17

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