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Training Log Archive: kensr

In the 30 days ending Apr 30, 2012:

	activity	#	time	miles		km		+m	load
	O - competition	8	10:53:54	36.93	(17:42)	59.43	(11:00)	1159	2452.9
	Road Running	13	9:27:50	56.88	(9:59)	91.55	(6:12)	1084	1606.8
	Strength	12	9:25:00						1845.0
	O-course Training	5	6:52:54	16.22	(25:27)	26.11	(15:49)	1136	1238.7
	Trail Running	8	5:27:57	16.5	(19:53)	26.56	(12:21)	1086	894.7
	Track workout	4	1:55:57	11.8	(9:50)	18.99	(6:06)	13	276.4
	Walking	1	1:00:00	2.5	(24:00)	4.02	(14:55)		60.0
	Yoga	2	30:00						15.0
	Total	43	45:33:32	140.83		226.64		4478	8389.3
	[1-5]	42	45:18:32
averages - weight:158.5lbs

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Monday Apr 30, 2012 #

Walking (Route 11) 1:00:00 [1] 2.5 mi (24:00 / mi)

With Casey doing litter pickup for VT Green Up day. Neck okay, but hard to really say since it's been in the brace since last night. Not fun trying to sleep.

Sunday Apr 29, 2012 #

6 AM

Yoga warm up/down 15:00 [0]

10 AM

Trail Running warm up/down 10:00 [2] 0.5 mi (20:00 / mi) +3m 19:38 / mi

11 AM

O - competition race (Billygoat) 2:33:17 [4] 13.47 km (11:23 / km) +445m 9:46 / km

Good course and run in Moreau SP. Except for ducking under a fallen tree coming downhill to 16 and whacking top of head into a fallen tree; not quite enough duck.

Much of the course with Rick Dewitt. Shared nav effort to beneficial effect.

6 PM

Note

In hospital ER waiting to get neck checked out.

9 PM

Note

Hmm. Now have rigid neck brace and orders for a week of no running, after CAT scan for the concussion, which showed nothing and probing for neck ligament damage. More docs Tuesday.

C • skiing? 2

C • That's awful! 6

Billygoat - Splits

Saturday Apr 28, 2012 #

Event: Billygoat XXXIV and 2nd Annual Speedy Goat fund raiser

11 AM

Track workout (Springfield HS) 30:00 2.7 mi (11:07 / mi) +1m 11:06 / mi

Coaching session with Joe Cerniglia. Small group, nice work on warmup, pacing, technique. All low intensity and okay for race tomorrow. Good to go over the basics regularly. Would be beneficial to have a track group on a regular schedule.

Friday Apr 27, 2012 #

Yoga 15:00 [1]

Upon recommendation of my numerous advisers, I decided to add another workout. Really, stretching and flexibility is needed. So with the help of Maya, my personal McDonalds avatar, did the basic yoga exercises.

Thursday Apr 26, 2012 #

5 PM

Road Running tempo (Springfield dam run) 34:32 [4] 3.99 mi (8:40 / mi) +71m 8:13 / mi

Test run around the Springfield dam course. Pushed at sub-race pace. Felt good, but will be different when I try to knock 5 min off the time.

Road Running warm up/down 3:00 [2] 0.2 mi (15:00 / mi)

6 PM

Strength 30:00 [3]

Short set 2 x 20 reps
6 pullups; forearm strain

Wednesday Apr 25, 2012 #

3 PM

Trail Running hills (Okemo) 1:58:25 [3] 5.47 mi (21:39 / mi) +617m 16:02 / mi

Wed = Okemo on the way back from Rutland.
Up 1.07, down 51

Tuesday Apr 24, 2012 #

5 PM

Track workout warm up/down 16:08 [2] 1.5 mi (10:45 / mi) +2m 10:43 / mi

Track workout intervals (5 x 400) 8:16 [5] 1.27 mi (6:31 / mi) +2m 6:29 / mi

Windy, raw. Tired from yesterday's hard run. Slow start and got slower, definite sign legs are tired.
1.37, 1.39, 1.41, 1.40, 1.38

C • hopefully next time you can... 12

Track workout warm up/down 11:00 [2] 1.0 mi (11:00 / mi) +1m 10:58 / mi

Recovery and cool down.

6 PM

Strength 40:00 [3]

Short set 2 x 20 arms, legs, core
2 x 6 pullups
Skipped side planks as L shoulder doesn't like the stress, and weight bar for the squats as the R forearm is strained and I can't get the bar over and behind my head.

Monday Apr 23, 2012 #

3 PM

Road Running (Chester) 51:38 6.0 mi (8:36 / mi) +123m 8:05 / mi

Felt good from yesterday's restish day, legs strong. Got a run in after rain all day. Roads dry, but air humid. Felt good.

7 PM

Note

Saw Hunger Games. Reminded me a lot of my last rogaine, except no one was dropping extra goodies to me. And no big strange animals, well, except for the ones in S Dakota.

Sunday Apr 22, 2012 #

7 AM

Road Running (Route 11) 33:39 [2] 3.0 mi (11:13 / mi) +65m 10:31 / mi
weight:158lbs

Easy early run with Ruthie.

5 PM

Strength 1:15:00 [3]

Full set: 3 x 30
3 x 8 pull ups

Saturday Apr 21, 2012 #

10 AM

O - competition race (Nottingcook Red) 2:16:56 [3] 8.76 km (15:38 / km) +255m 13:39 / km

Navigation okay until 6, then lost confidence just before control and veered off to R. Luckily had trail as a catching feature. Then turned 7 into a big deal as well. Finally had trouble figuring which cliffs were mapped around 10 and looked too low. Other the other hand, read the control circle nicely on a bunch of the legs and nailed them.

1 PM

O - competition race (Yellow) 25:49 [3] 2.78 km (9:17 / km) +30m 8:49 / km

This was a speed trail run, but legs were quite tired, so it was more of a slog.

2 PM

Trail Running warm up/down 56:58 [2] 2.34 mi (24:21 / mi) +55m 22:41 / mi
weight:158lbs

Back around to pick up the White and Yellow controls.

Friday Apr 20, 2012 #

6 AM

Strength 40:00 [3]

Okay, it's up early for a short set: 2 x 30. Done.

5 PM

Road Running (Chester) 54:16 [3] 6.0 mi (9:03 / mi) +134m 8:28 / mi
shoes: asic blurr

New light running shoes. Seemed okay. Better room for little toe.
Warm and breezy. Nice to have a tailwind back up the hill.

Thursday Apr 19, 2012 #

Note

Grape cuttings are callused and beginning to show roots. Transferred them into individual peat pots. Will let them bud out and plant them once the new growth hits 6" or so in mid summer. Bought 2 dozen cuttings of LaCrescent, but the vineyard gave me a few extras, so I ended up with 75. In 5 years that should be enough for maybe 30 cases of wine.

4 PM

Road Running (Chester) 56:50 [3] 6.0 mi (9:28 / mi) +122m 8:54 / mi

Start with Ruthie then off down around town.

Got home and into wine and cooking steak and oops, forgot today was strength day. Will see if I have the will power to do it at 6 AM tomorrow.

6 PM

Note

Got the P car back from overhaul. Nothing serious, but a lot of accessory systems that needed attention: power window, brake lights, horn, antenna; state inspection. And also oil/filter change and set the valve clearances. Off for the first good tour in a couple years. What a sweet vehicle and handling, even if Ruthie was with me and I had to keep things in check.

Wednesday Apr 18, 2012 #

4 PM

Road Running (Pleasant Valley) 1:46:12 [3] 9.55 mi (11:07 / mi) +258m 10:16 / mi

Mostly road with some trail mixed in. Legs okay, but got a little tired towards the end. Thought it was an 8 mile loop, but closer to 10.

Tuesday Apr 17, 2012 #

4 PM

Trail Running (Town Forest) 46:20 [3] 2.13 mi (21:45 / mi) +131m 18:16 / mi

Late, and wimpy, start to trail week. That's okay, legs were tired.

Lap CW around trail checking for work needed during Sunday's trail day. Pretty good shape, except for some tree clearing. Also need to put in a switchback coming up from the stream to parking area.

Keep thinking this would make a good o-map; interesting features, lots of land, maybe too much hill.

6 PM

Strength 40:00 [3]

Short sets 2 x 20.

Sunday Apr 15, 2012 #

Road Running warm up/down 25:00 [2] 2.0 mi (12:30 / mi)

O - competition race (US Champs middle) 52:24 [4] 4.4 km (11:55 / km)

Better today, sleep is good.

Small mistakes added up. Couple minutes to #1, and another biggie after the spectator control. Running felt good, except where the thorn vines tried to rip my arms off. Nav needs work with care to actually visualize what terrain looks like around control area.

Strength 1:15:00 [3]

Full set x 3 @ 30 reps after the race, waiting for everyone to finish.
Pull ups 8 / 10 / 12

Note

Turns out when they cancelled my flight Friday night, they also cancelled the rest of my reservations. Thanks United. Fortunately, they found some empty seats when I checked in. At least I'm sitting on board in Atlanta. Ready for more adventure.

Middle - Green X - Splits

Saturday Apr 14, 2012 #

11 AM

Road Running warm up/down 18:00 [2] 1.5 mi (12:00 / mi)

O - competition race (Chattahoochee GA) 1:36:59 [4] 10.01 km (9:41 / km) +98m 9:14 / km

Chattahoochee St Pk GA. Tough day with mental errors, probably due to no sleep.

Long - Green X - Splits

Friday Apr 13, 2012 #

Event: US Individual Championships (Sprint/Middle/Long/Trail)

Note

Who say the 13th isn't lucky? Saw my first fisher cat trying to cross the highway up near St J. Very sleek black fur. Beautiful to watch, but an aggressive carnivore. Were introduced to control porcupines, and now we have few porcupines but still have the fishers.

Then the flight to Georgia. Got stuck at Dulles with a plane that just needed a minor mechanical repair. After 10 versions of just a little more work and testing, UA canceled the flight at 2:30 AM. Got an early replacent on Delta, but had to get to their ticket counter for a real seat. That opened at 4 AM, so a wait there and then off to the gate for the 6:30 flight. Sleep, who needs it?

Thursday Apr 12, 2012 #

6 PM

Track workout intervals (200 m) 22:00 2.3 mi (9:34 / mi) +3m 9:32 / mi

Speed week, day 5. Short quick intervals. Warm up, then 3 x 200m with recovery in between.
39, 39, 38

Strength 20:00 [3]

Another easy day: 1 set x half normal reps.

Wednesday Apr 11, 2012 #

4 PM

Track workout intervals 28:33 3.03 mi (9:25 / mi) +4m 9:23 / mi

Speed week, day 4. Just a few 400's at the track. Mile warm up, then 3 x 400 with 400 in between. Legs felt fresh.
1.33, 1.32, 1.30

Tuesday Apr 10, 2012 #

4 PM

Road Running tempo (Springfield rail trail) 58:00 6.01 mi (9:39 / mi) +33m 9:29 / mi

Pacing run. One mile warm up, then 5 x 1/2 mile at pace with 1/2 mile in between.

5 PM

Strength 20:00 [3]

Candy ass strength/taper. One set at half reps.

Monday Apr 9, 2012 #

5 PM

Road Running intervals (Route 11) 43:00 4.0 mi (10:45 / mi) +84m 10:06 / mi
weight:160lbs

Speed week, day 2. Easy intervals on the highway, just picking up the pace a little. Some I did heading up the modest grade. Legs sluggish from yesterday, but useful to get out. Raw and chilly, windy, some sprinkles.

C • Speed week 2

Sunday Apr 8, 2012 #

4 PM

Road Running (Chester) 51:30 [3] 6.0 mi (8:35 / mi) +111m 8:07 / mi

Speed week, day 1. Ran the Chester loop using timer on 3 min cycle. Did a long pick up for 3 min, then 3 min recovery, repeating all the way through the run. Ended up hitting all the hills during pick ups, so that was good.

6 PM

Strength 1:15:00 [4]

Full 3 sets, 30 reps for most. Legs started to twinge in the quads while doing 3 x 40 situps; that was a first.

Saturday Apr 7, 2012 #

10 AM

O - competition (Sessions Woods CT) 1:13:24 [4] 6.6 km (11:07 / km) +254m 9:19 / km

Red course. Bunch of trips up the only hill in sight. Still, good practice. Legs felt fine. Sloppy coming out of 9 and blew past 10 to the N. Hit the trail and a squad of bikers and had to relocate for some time lost. Otherwise okay, working on nav rather than speed; that's next week.

C • Hi! 2

12 PM

O - competition 24:31 [4] 2.5 km (9:48 / km)

Yellow course. Ran this for some extra speed. However, drifted too high R on 4 and had to relocate for a couple hundred extra meters running. For some reason the Garmin recorded the time, but not the track on this one.

Nice conditions, open forest. Thanks G and Lyn for setting up the meet!

C • #4? 2

Red - Splits

Yellow - Splits

Friday Apr 6, 2012 #

2 PM

Road Running warm up/down 7:32 [2] 0.56 mi (13:27 / mi) +16m 12:22 / mi

O-course Training (Fox Forest NH) 1:51:09 [3] 6.62 km (16:47 / km) +316m 13:33 / km

Ran 1st half of Billygoat course from 2000. Quite a bit of recent logging and slash on the ground. Areas around 2, 9, 10 and 11 particularly messed up. The small reentrants for 2 and 9 are now sitting in open clear cuts.

Okay run; took it careful on the navigation.

Thursday Apr 5, 2012 #

5 PM

Trail Running warm up/down (Kingdom Valley) 15:24 [2] 0.88 mi (17:30 / mi) +75m 13:50 / mi

Trail run with Casey.

O-course Training (Green Mtn HS) 54:43 [3] 3.24 km (16:53 / km) +201m 12:53 / km

To the school map and a course sketched on it. Lots of climb and some rocky areas. Other sections of very nice running. Many features need to find a home on the map.

7 PM

Strength 35:00 [3]

Short day: 2 sets x 20 reps.

Wednesday Apr 4, 2012 #

4 PM

Trail Running (Kingdom Valley) 23:51 [3] 1.25 mi (19:05 / mi) +67m 16:21 / mi

Warm up run with Casey around traiils.

O-course Training (Kingdom Valley) 29:45 [3] 2.97 km (10:02 / km) +108m 8:29 / km

Ran long ski-o sprint course from 2010. Did this considerably faster on skis.

Road Running warm up/down (Cummings Rd) 24:41 [2] 2.08 mi (11:52 / mi) +67m 10:47 / mi

Tuesday Apr 3, 2012 #

2 PM

Trail Running warm up/down 6:50 [2] 0.3 mi (22:46 / mi) +68m 13:22 / mi

Up the hill to start.

O-course Training (Oak Hill - Storrs Pond) 1:18:57 [3] 5.52 km (14:19 / km) +238m 11:46 / km

Ran the Green course from A meet in 2003. Nice to run the woods before the raspberries cut loose.
Missed 2 (9 min), but got it after I headed for 3. Missed 6 (4 min) by a huge amount, figured it out going to 7. Rest thru 16 were clean.

6 PM

Strength 40:00 [3]

Short 2 sets.

Monday Apr 2, 2012 #

4 PM

O-course Training (Burnt Mtn) 2:18:20 [3] 4.82 mi (28:41 / mi) +273m 24:24 / mi

Red course from A meet several years ago. Map is sketchy, so took time to decifer which rocks and cliffs might actually be on the map. Eventually was able to identify all the control features. Skipped the last couple and ran in as the temp was plunging and my hands were stiff.

Sunday Apr 1, 2012 #

11 AM

O - competition race (Mine Falls Park NH - Red) 1:02:11 [4] 7.5 km (8:17 / km) +47m 8:02 / km

O-map week started with UNO meet over in Nashua. Good map to get started again: lots of attack points and trails made nav easy. Flat terrain made running easy, too. Never been on map before, so a little confused getting past dam and over towards #1. Then remembered I was after clear navigation today and not blistering speed. Several controls in pits, which can be tricky since you can't spot them from any distance. Only problem was on #6 where I overshot the control and had to double back for 2 min loss. I think the map is a little off there.

C • map is a little off there 4

O - competition race (Orange) 28:23 [4] 3.4 km (8:21 / km) +30m 7:59 / km

Then back out on the orange course. Convinced Ernst he should do two courses, an he pick this one as sufficiently different to be worth the effort. More good exercise.

C • Orange splits are up 2

Trail Running 50:09 [3] 3.63 mi (13:49 / mi) +70m 13:02 / mi

A little snack and change of shirt and out to pick up the far controls.

Nice meet by Pete and Lex.

5 PM

Strength 1:15:00 [4]
weight:158lbs

Sunday full session; 3 sets 30 reps most arm, legs and core, except 8 pullups and 40 situps each set. Also 1 min of planks on all sides.
L shoulder okay although a little unhappy. R forearm seems bothered by the wall weights. These are pretty much at max for 30 reps, mostly using abs and locked arms. See how this goes, but may back off the 110#.

Red - Splits

Orange - Splits

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