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Training Log Archive: kensr

In the 30 days ending Sep 30, 2011:

	activity	#	time	miles		km		+m	load
	Road Running	11	10:35:55	64.44	(9:52)	103.7	(6:08)	1576	1672.3
	Trail Running	5	6:07:00	22.61	(16:14)	36.39	(10:05)	259	505.0
	Roller skiing	4	4:55:31	30.41	(9:43)	48.95	(6:02)	390	738.1
	O - competition	3	2:29:52	8.89	(16:52)	14.3	(10:29)		599.5
	O-course Training	1	1:28:00	5.16	(17:04)	8.3	(10:36)		264.0
	Strength	2	1:10:00						210.0
	Bicycling	1	1:06:00	10.1	(6:32)	16.25	(4:04)		132.0
	Hiking	1	1:00:00	2.0	(30:00)	3.22	(18:38)		60.0
	Track workout	2	48:41	5.94	(8:12)	9.56	(5:06)	39	130.7
	Total	27	29:40:59	149.54		240.67		2264	4311.5
averages - rhr:44 weight:158.5lbs

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Friday Sep 30, 2011 #

4 PM

Road Running intervals (Chester) 53:40 6.0 mi (8:57 / mi) +118m 8:26 / mi

Intensity 6 x 4 min at LT. Comfortably hard pace. Recovery 4 min easy in between.

Thursday Sep 29, 2011 #

Strength 40:00 [3]

Legs, arms, core 3 sets x 30
L elbow very sore all last night after vigorous poling activity. But no problems with pull ups, push ups or dips today.

Wednesday Sep 28, 2011 #

4 PM

Roller skiing (Yankee Candle) 1:15:00 [2] 4.0 mi (18:45 / mi)

Technique session with coach Alex. Good drills on quick footwork and fast cornering. Plenty of things to work on. Then fine dinner with Gail and Peter.
Garmin seems to have kept running thru it all...

Tuesday Sep 27, 2011 #

2 PM

Road Running long (Stellefane Hill) 1:40:00 [2] 8.5 mi (11:46 / mi) +390m 10:18 / mi
weight:159lbs

Easy overdistance run on rough jeep trail. Wet, but not as gooey as when I ran it back in April. Very remote area on boundary between Chester and Springfield.

Monday Sep 26, 2011 #

4 PM

Roller skiing (Rte 103) 1:13:49 [3] 9.25 mi (7:59 / mi) +117m 7:41 / mi

From HS towards Vt Country Store, then a detour over to Bartonsville to look at the missing covered bridge.
Working on technique, particularly fully extending L leg on power stroke.

Roller skiing 15:12 [2] 0.98 mi (15:31 / mi)

Back at the hs doing loops and slalom thru traffic cones.

Sunday Sep 25, 2011 #

7 AM

Road Running (Chester-) 1:05:30 [1] 5.74 mi (11:24 / mi) +123m 10:42 / mi

Lazy loping run with Ruthie and then by myself around town. Back to cook up a final batch of pickles.

Saturday Sep 24, 2011 #

5 PM

Road Running (Lacrosse hill) 1:08:00 [2] 5.73 mi (11:52 / mi) +211m 10:39 / mi

Out the other direction and up over Lacrosse hill. Slow and easy. A few moderate pickups.

Friday Sep 23, 2011 #

12 PM

Road Running intervals (Lactate threshold) 1:02:00 6.43 mi (9:38 / mi) +145m 9:01 / mi
max:162 rhr:44 weight:160lbs

Roughly measured LT by pushing until breathing got ragged, but could keep on going for a while; pulse 144. Max HR is now around 165, so that's about 87% of max. All measured against a watch, not monitor, so don't know if that's more or less accurate than all you high techies with straps and stuff.

Then 5 x 5 min at LT, with 5 min easy recoveries. HR's at end of intervals mostly at 144, but one at 162 (oops). Felt okay when done, but wouldn't have wanted to do too many more of them.

Thursday Sep 22, 2011 #

12 PM

Trail Running intervals (Kingdom Valley Trails) 1:05:00 2.9 mi (22:25 / mi) +163m 19:05 / mi

Warmup with Casey. Then 38 x 20 sec speed pickups with 40 sec recovery walk between repetitions.

Note

Felt perky, cranked off a bunch of pullups. Lost count at 11, so quit there.

Wednesday Sep 21, 2011 #

5 PM

Roller skiing (Rte 11) 1:13:15 [3] 9.02 mi (8:07 / mi) +147m 7:44 / mi
shoes: V2 Aero

On the V2's, practicing with brakes for future rollerski-o's. Noticeably heavier and slower swing rate than the Niflheims. Double pole, V2, V1, no pole; short quick pickups in each.

Tuesday Sep 20, 2011 #

Strength 30:00 [3]

2 sets core, legs, arms

Note

Daily pullups 6 x 6 days, also AT extension
Thigh stretch x 5 days, think I've got it now.

Monday Sep 19, 2011 #

4 PM

Road Running tempo (Chester) 49:03 [4] 6.0 mi (8:10 / mi) +113m 7:43 / mi

Good pace right from the start. Weather cool and very pleasant for running. Surprised how my feet hurt for the first mile from impact on the pavement. Then got lose or numb and things were okay.

Sunday Sep 18, 2011 #

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

All morning repainting the blazes along the trail. Had been dark red, which faded and was hard to see in the forest. So hit them all with vermilion. Looks pretty good.

Saturday Sep 17, 2011 #

Trail Running long (Stratton Pond) 3:55:00 [1] 14.8 mi (15:53 / mi)

Out with Alex to check a data logger off in the boonies behind Stratton. Once we found the roads that still exist, trip to the trailhead was fine. National Forest just opened up today after 2 weeks of flood closure. Trails in good shape, although you could see where some of the back roads had had trouble.

Up over Stratton, past Stratton Pond a couple miles to the site. Logger was still there, although the tree it was tied to had toppled into the creek. Nice relaxing run, with lots of discussion of ski-o and planning for ski training. Even some plotting to generate an 8 point CSU team for the relays, which I hadn't previously considered. Just a great, clear crisp day.

C • Relays! 2

Note

Signed up for Red at the Boulder Dash, only to find out Alex is going up to Canada and skipping it. Obviously fears getting geezered.

Friday Sep 16, 2011 #

3 PM

Roller skiing (Route 11) 58:15 [2] 7.16 mi (8:08 / mi) +126m 7:43 / mi

V1, V2, no pole. First sign of fall, frost tonight.

Thursday Sep 15, 2011 #

Note

Burlington area for the day. Had time to swing by Ski Rack and check on my Fischer boots returned for blown zipper. Had just gotten replacements in: brand new 2011-12 RCS boots to replace my 2 year old ones. Thanks for the great service!

Wednesday Sep 14, 2011 #

5 PM

Trail Running warm up/down 32:00 [2] 2.3 mi (13:55 / mi) +96m 12:19 / mi

Trail loop up thru hs forest.

Track workout tempo (3000 m) 14:21 [3] 3.12 km (4:36 / km) +12m 4:31 / km

Steady, but not really a hard run. Solo, so hard to focus and push the whole way, and not much zip. At least a reference point; about a minute slower than last year.

Also came out quite a bit long; maybe it's a 1/4 mile track which would be an extra 2.3 m per lap. Or maybe they just built it extra big with 122/7.5 = 16 m more per lap. Hey, I wouldn't complain if it were short. Looking at my gps track, maybe I shouldn't have wandered off the far corner each lap...

Tuesday Sep 13, 2011 #

4 PM

Road Running (Chester) 53:01 [3] 6.01 mi (8:49 / mi) +124m 8:17 / mi

Legs recovering from weekend. Still a little tired.

Note

Past week:
AT extension every day; 15 normally, 10 on race days; only 1 set/day
Pullups 4 days
George's leg stretch: tried, but didn't feel any pull, so think I'm doing it wrong

C • Stretch 5

Monday Sep 12, 2011 #

Road Running (Cummings Rd) 22:00 [2] 2.0 mi (11:00 / mi)

Tired from red-eye back from CA. Slow jog to get blood flowing (unsuccessful). Time for snooze -- 8pm.

Sunday Sep 11, 2011 #

10 AM

Trail Running warm up/down 15:00 [2] 1.5 km (10:00 / km)

O - competition race (Truckee green long) 1:29:33 [4] 8.2 km (10:55 / km)

Much cleaner run today. Eastern extension of yesterday's map. More climb, several longer legs with route choices.

Stayed too high going to 2, not a long leg, 300m, but ended up well above it. Ran out the pace count and saw the shelf down below where the control was located. 2 min lost.

To 4 ran along rim of hillside to rock cluster, but headed down to control too soon. Found another control and knew I was 100 m short. So fought across the hillside and lost maybe 1 min.

Everything else was quite clean. Good attack points and pace counting. Fortunately got away without having to navigate using the dubious forest clearings. Mainly relied on contours and major vegetation boundaries, and the occasional meter high rocks on the map.

Liked the courses and the terrain for the weekend. No issues with altitude, although for sure it compromised my running speed. Two firsts and a second for the days, with an overall M60 win for the event.

5 Green Long - Splits

Saturday Sep 10, 2011 #

11 AM

Trail Running warm up/down 20:00 [2] 2.7 km (7:24 / km)

O - competition race (LittleTruckee Summit) 38:10 [4] 3.6 km (10:36 / km)

Middle green course. Open alpine forest, no underbrush. Ran in running shorts. Features were boulders, small clearings in the open forest (hard to find), and some shallow reentrants.

Had trouble on 4, buried in some big rocks at the top of a hill, scrambled around poor footing looking unsuccessfully until I saw it was a couple contours off the top. So took the plunge over the edge and looked further down, finding it with 4 min wasted.

Then ran a good line to 6, but I think the boulder was slightly off to the R, while I stopped and looked L. Another minute gone until I found the very short 1m boulder.

Finally, on 9 saw the control from a long way off and ran hard right to it, except my pace count ran out before I reached it. So stopped and saw mine back a bit and off the line just a little. Ran back and got it, but maybe a min there, too.

They weren't posting results, because the printer ran out of ink, so don't know how I did. But can't be pretty with 6 min of errors. G got me by 30 sec, don't know about anyone else.

Got to adapt to this terrain and it's characteristic features, particularly reading the openings in the thin forest.

green Middle - Splits

Friday Sep 9, 2011 #

Event: The Sierra 3-Day at Little Truckee Summit

10 AM

Bicycling (Tahoe) 1:06:00 [2] 10.1 mi (6:32 / mi)

Mtn biking someplace north of Truckee. Off on some forest service roads. Nice easy ride to catch some fresh air while Greg was doing control stuff.

4 PM

O - competition race (Northstar sprint) 22:09 [4] 2.5 km (8:52 / km)

Green sprint around Northstar base area and condos, and a little into nearby woods and field.

Clean run. Slowed by green to 3 and also coming back from field into condo area; maybe a minute off optimum for each. Otherwise on target.

Green Sprint - Splits

Wednesday Sep 7, 2011 #

O-course Training (Forest Park) 47:00 [3] 4.2 km (11:11 / km)

Sprint set up by Phil. Late arrival due to traffic and not knowing start area. First time in park since elementary school field trips.

Took a while to figure out terrain and vegetation, as in staying on roads much of the time.

O-course Training 41:00 [3] 4.1 km (10:00 / km)

Second sprint. More comfortable with this, but glasses fogged even worse and it was getting darker and gloomier in the rain. Guess I got the last couple controls, but it was too dark to see the tape.

Tuesday Sep 6, 2011 #

4 PM

Road Running (Chester) 50:07 [4] 6.01 mi (8:20 / mi) +113m 7:53 / mi

Good run after a cold start. Pushing fairly hard, particularly the last 2 miles back up the hill.

Monday Sep 5, 2011 #

2 PM

Track workout warm up/down 28:00 [2] 3.0 mi (9:20 / mi) +6m 9:17 / mi

Track workout intervals (4 x 400) 6:20 [5] 1.0 mi (6:20 / mi) +21m 5:57 / mi

Light, warm rain until the last interval; then it became quite determined.
96, 96, 92, 96

Sunday Sep 4, 2011 #

7 AM

Road Running (Chester) 54:16 [3] 6.0 mi (9:03 / mi) +116m 8:32 / mi
weight:157lbs

First mile with Ruthie, then down around town. Very humid and misty.
pu5

Saturday Sep 3, 2011 #

8 AM

Road Running (Chester) 58:18 [3] 6.01 mi (9:42 / mi) +123m 9:07 / mi
weight:158lbs

After a solid week of loader work, finally got the gulches filled in and graded. Still need some final fill in places. Ordered 30 tons of crushed stone for top dressing. That should come in sometime next week when they get thru with the major road reconstruction around here and will give the drive a nice hard surface again.

Kind of sluggish run. No formal workouts this week, but lots of physical effort. Achilles has been sore, so this may a chance for that to recover.

Stretching AT daily and doing regular pullups, too.

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