Training Log Archive: kensrIn the 30 days ending Sep 30, 2016:
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Friday Sep 30, 2016 #
3 PM
O-course Training race (Kingdom Valley) 14:46 [4] 1.78 km (8:18 / km) +32m 7:37 / km
Sprint on lower ski trails with Greg and Carol. Used control boxes and SI-phone software. Good time, but then again I set the course.
O-course Training race 16:13 [4] 1.56 km (10:24 / km) +48m 9:01 / km
Ran the course backwards trying some different routes. Think the first run had faster choices, except for my mistake to 12 on the first run. A little tired this time.
Thursday Sep 29, 2016 #
6 AM
Trail Running (Presi Travers) 12:53:33 [3] 18.5 mi (41:49 / mi) +2571m 29:13 / mi
Great hike with Greg from Randolph to Crawford Notch. Left Appalachia at 6:45 with early light on Valley Way to Watson Path -- probably a mistake as Watson Path is a jumble of big rocks cutting up to Madison. Then to Adams, Jefferson, around Clay (didn't make President) and on up Washington. A couple of hot dogs and soup at the top, then to Lakes and Mt Monroe. Trail was getting better, but nothing to really run. Skipped past Franklin, then Eisenhower (Mt Pleasant on my map) and Pierce (was Clinton, no Trump either). Dusk at this point and feeble headlamp down Crawford Path to trailhead.
Long, but fun day with steady movement and no real strain, couldn't run as trail is just not for that, and is mostly continuous rock hopping.
Long, but fun day with steady movement and no real strain, couldn't run as trail is just not for that, and is mostly continuous rock hopping.
Sunday Sep 25, 2016 #
9 AM
O - competition race (Dartmouth Campus) 15:45 [4] 2.37 km (6:39 / km) +22m 6:22 / km
ahr:133 max:157
Brown sprint. Clean, just lost 30 sec going to 15 because I was not sure of the stair arrangement. Rest of difference was in running speed.
Saturday Sep 24, 2016 #
11 AM
Trail Running warm up/down 15:09 [2] 0.75 mi (20:20 / mi) +36m 17:41 / mi
ahr:108 max:140
12 PM
O - competition race (Burnt Mountain) 1:21:03 [4] 5.76 km (14:05 / km) +190m 12:05 / km
ahr:130 max:155
NAOC Long Brown. Complex map, got to pay attention to the details.
1- A little to the R and looked at a couple boulders before I found mine - 3 min
2- Okay, stopped at bottom of cliff and said "I sure hope my control is at the top of this, which it was
3- Ran along the edge of the quarry pit and got stuck on the pile of grout. Had to nurse my way across and then loop to the back to zero in on the spot - ugly leg, 5 min
4- fine, fast
5- Long leg, across and down the wide green patch along the cliffs. Planned on following the N line, but came down along the S line. Figured that out and ran N along the old road to the stream crossing and just headed WNW to the open hillside, ignoring the marshes. Checked too low first and then up the the little hilltop - 2 min lost on that
6- A little E on the climb and got onto the longer parallel rock band. Figured it out, but by then was well up and looped around the top and down to the control - 5 min
7- Back the way I came for a fast leg
8- Faster leg to this one, and then in.
Fun running, but a lot of work and lots of confusing detours around short and not so short rock bands.
1- A little to the R and looked at a couple boulders before I found mine - 3 min
2- Okay, stopped at bottom of cliff and said "I sure hope my control is at the top of this, which it was
3- Ran along the edge of the quarry pit and got stuck on the pile of grout. Had to nurse my way across and then loop to the back to zero in on the spot - ugly leg, 5 min
4- fine, fast
5- Long leg, across and down the wide green patch along the cliffs. Planned on following the N line, but came down along the S line. Figured that out and ran N along the old road to the stream crossing and just headed WNW to the open hillside, ignoring the marshes. Checked too low first and then up the the little hilltop - 2 min lost on that
6- A little E on the climb and got onto the longer parallel rock band. Figured it out, but by then was well up and looped around the top and down to the control - 5 min
7- Back the way I came for a fast leg
8- Faster leg to this one, and then in.
Fun running, but a lot of work and lots of confusing detours around short and not so short rock bands.
3 PM
Trail Running warm up/down 1:53:11 [2] 2.8 mi (40:25 / mi) +171m 33:59 / mi
Up to the quarry area to pick up a bunch of controls scattered around there. Still challenging navigation at slow pace.
Friday Sep 23, 2016 #
O-course Training (Oak Hill) 3:00:00 [1] 5.0 mi (36:00 / mi)
Four trips up to the top of Oak Hill and running around -- checking controls, chasing down Mark, shadowing Samantha and picking up controls.
Wednesday Sep 21, 2016 #
5 PM
Trail Running warm up/down 16:00 [1] 1.0 mi (16:00 / mi)
Strength (Craftsbury) 40:00 [4]
Shorter workout, but more intense. Four sets.
Squats
Lunges
Pushups
Jacknives
Star planks
Shoulder stabilizations
One leg hip raises
Mountain climbers
Penguins
Situp and lifts
Squats
Lunges
Pushups
Jacknives
Star planks
Shoulder stabilizations
One leg hip raises
Mountain climbers
Penguins
Situp and lifts
Sunday Sep 18, 2016 #
9 AM
Trail Running warm up/down 39:58 [2] 1.24 mi (32:13 / mi) +96m 25:58 / mi
ahr:93 max:117
O - competition race (US Champs II) 42:31 4.13 km (10:18 / km) +99m 9:12 / km
ahr:136 max:157
A little more complicated today. No maps for navigation and blueberries to slow you down. Ran more aggressively, however.
To 1 was nice down hill between two stone walls and I took off at maximum speed. Flew down the hill and proceeded to faceplant at the bottom, oh well. Lost 2 minutes on 3 going around the end of the ridge and searching too much too low. Then 30 sec on 4 dropping over the spur to the R, then spotting the trail and dashing back over to the control. On 7 took the straight line and found the far side of the hill messy with rock outcrops and bushes and lost a minute until I cut L towards the big reentrant. Quite confused going to 8 and seeing a major stone wall after crossing the trail. Knew I was on the right bearing and spur, but could not find the wall on the map. Only later saw the wall totally covered by the purple course line, it should have been broken there. No time lost, but weirded out. Then dropped towards 9 a little R and found another control below ours on the stream, looked up and saw ours, 20 sec. Finally did a faceplant heading to the Go control when I glance at my map at full speed.
Good days of racing. Could use a little more precision and more speed, but felt good bashing through the blueberries.
To 1 was nice down hill between two stone walls and I took off at maximum speed. Flew down the hill and proceeded to faceplant at the bottom, oh well. Lost 2 minutes on 3 going around the end of the ridge and searching too much too low. Then 30 sec on 4 dropping over the spur to the R, then spotting the trail and dashing back over to the control. On 7 took the straight line and found the far side of the hill messy with rock outcrops and bushes and lost a minute until I cut L towards the big reentrant. Quite confused going to 8 and seeing a major stone wall after crossing the trail. Knew I was on the right bearing and spur, but could not find the wall on the map. Only later saw the wall totally covered by the purple course line, it should have been broken there. No time lost, but weirded out. Then dropped towards 9 a little R and found another control below ours on the stream, looked up and saw ours, 20 sec. Finally did a faceplant heading to the Go control when I glance at my map at full speed.
Good days of racing. Could use a little more precision and more speed, but felt good bashing through the blueberries.
Saturday Sep 17, 2016 #
10 AM
Trail Running warm up/down 25:00 [2] 2.5 mi (10:00 / mi)
11 AM
O - competition race (US Champs Ward Pound) 45:49 4.74 km (9:40 / km) +184m 8:06 / km
ahr:143 max:180
Beautiful terrain and map, nice open running with little underfoot. Ran conservatively not knowing if there were going to be some hidden traps. Almost to the end before I realized there were none and I should run as fast as I could. As such, I left off some speed I could have applied.
Clean throughout, lost maybe a minute on 4 being left and seeing the control and not believing it was that far to the R. Another 30 sec on 7 where I expected the cairn on the form line meant it was going to be on the slope, not the flat. But okay overall.
Clean throughout, lost maybe a minute on 4 being left and seeing the control and not believing it was that far to the R. Another 30 sec on 7 where I expected the cairn on the form line meant it was going to be on the slope, not the flat. But okay overall.
Thursday Sep 15, 2016 #
3 PM
Strength 1:00:00 [1]
Couple hours with the hedge trimmer cutting back a solid wall of briars and black birch saplings along one side of a km of trail on the hillside.
Wednesday Sep 14, 2016 #
7 AM
Road Running 17:24 [4] 2.01 mi (8:39 / mi) +62m 7:54 / mi
ahr:136 max:178
Cool morning at 50F, back to VT weather at last. Short warm up to loosen the joints and then off at a good pace. Faster than usual for the first stretch and then up to the top of the hill. Cruised the back side and only struggled coming up the hill the second time. Still a good run with segments at an actual running speed. Fastest on this by a minute.
5 PM
Strength (Craftsbury) 50:00 [4]
Indoor circuit training. Short of time, so missed warm up, but still felt loose from this morning. 2 sets 45 on/15 off:
Dips
Windshield wipers
bicep curls
Pitcher squats
Kayaks
Ski erg
Hip raises
Plank
Squats
Dumbbell press
Leg lifts
Step ups
Then shoulder raises for awhile. Got to get a lighter watch.
Dips
Windshield wipers
bicep curls
Pitcher squats
Kayaks
Ski erg
Hip raises
Plank
Squats
Dumbbell press
Leg lifts
Step ups
Then shoulder raises for awhile. Got to get a lighter watch.
Monday Sep 12, 2016 #
11 AM
Road Running 1:03:46 [3] 6.0 mi (10:37 / mi) +94m 10:08 / mi
ahr:143 max:155 weight:160lbs
Cool overnight 41F, but waited too long and temp was okay, but sun hot. Still, nice Fall NE weather.
Tried different strides to see if my pace might pick up. Best was when I just said to myself, "run faster".
Tried different strides to see if my pace might pick up. Best was when I just said to myself, "run faster".
Saturday Sep 10, 2016 #
7 AM
Road Running 19:11 [3] 2.0 mi (9:35 / mi) +62m 8:44 / mi
ahr:146 max:182
Morning run with Ruthie. Pushed hard keeping up with her on the hills, then cruised away on the flats. She's amazing go up, just won't cut loose on the easy part.
4 PM
Hiking (Fells) 1:30:00 [3] 3.8 mi (23:41 / mi)
Hike around Boston wilderness with Dan, Max and Ruthie.
Thursday Sep 8, 2016 #
1 PM
Trail Running 1:42:56 [3] 8.27 mi (12:26 / mi) +361m 10:57 / mi
ahr:132 max:150
Time to do this run again. Nice wooded route, a couple hills and some fast downhill. Weather seemed okay, but got up to 80 while I was out and muggy, too.
Pushed on the uphills and that was good. Couldn't keep a faster pace on the flats and dropped, I guess because my legs are still tired. Glad I was done at 8 miles and didn't have another 10 to go.
Pushed on the uphills and that was good. Couldn't keep a faster pace on the flats and dropped, I guess because my legs are still tired. Glad I was done at 8 miles and didn't have another 10 to go.
Wednesday Sep 7, 2016 #
2 PM
Trail Running (Oak Hill) 49:27 [2] 2.2 mi (22:28 / mi) +86m 20:02 / mi
Running controls. Still sluggish from Sunday.
5 PM
Strength (Craftsbury) 50:00 [4]
Masters training. 4 sets x 40 sec on, 20 recovery. Decided to hit this with vigor and the workout was satisfying.
Fireplug L & R
Plank - leg up
Hip extensions L & R
Pushups - 25 each set
Air squats
Leg ups/stars
Stork dips
Penguins
Fireplug L & R
Plank - leg up
Hip extensions L & R
Pushups - 25 each set
Air squats
Leg ups/stars
Stork dips
Penguins
Tuesday Sep 6, 2016 #
5 PM
Strength 5:00 [3]
Still feel a little tired, so didn't try to squeeze in a run between work and an evening meeting. Did do 12 hamstring extensions to get those toned up again.
Monday Sep 5, 2016 #
11 AM
Strength 1:00:00 [3]
Cutting down some busted black birch and then bucking the trunks and cutting into firewood lengths, hauling up to the tractor. Back sore from yesterday and moving around in heavy protective gear.
Sunday Sep 4, 2016 #
9 AM
Trail Race race (Wapack Trail Race) 5:09:09 [4] 17.97 mi (17:12 / mi) +1240m 14:10 / mi
ahr:122 max:171
Enticed into this by Ed, with arguably minimal resistance. Beautiful day, low humidity, clear for views and temps in the 50's early but hitting 80 by the end.
Four hills going out, turn around and do the same coming back. Easy cruising pace, expecting 4-1/2 to 5 hours for the 18 miles and rocky climbs. First 5 hills were okay, kind of modest by VT and Sierra standards, but still climbs and steep and rocky walking in places. Got a twinge in my hamstring going up hill 6 and then several hits on 7. Eased up the last hill at a slow pace and then mostly down along to the Windblown ski trails to the finish. One last upgrade along the power line 1/2 mile to the finish I tried to goose the pace and had a major cramp attack -- oops!
Came in a little over my target with 2:25 going out and 2:44 coming back. Got stung by 2 yellow jackets one mile into the race -- bummer.
Nice workout, didn't bonk, annoyed at the cramps. Back to more hamstring extensions, have skipped them lately. Used 3 gels and a sleeve of blocks, light running vest with 2L gatorade, used about 2/3 and drank more at the stops. Took 5 electrolyte pills along the way and an ibuprofen, too.
Drive home was fun as my R leg cramped going for the brakes at one point, and L leg trying for the clutch. Had to stop and walk around a bit.
Four hills going out, turn around and do the same coming back. Easy cruising pace, expecting 4-1/2 to 5 hours for the 18 miles and rocky climbs. First 5 hills were okay, kind of modest by VT and Sierra standards, but still climbs and steep and rocky walking in places. Got a twinge in my hamstring going up hill 6 and then several hits on 7. Eased up the last hill at a slow pace and then mostly down along to the Windblown ski trails to the finish. One last upgrade along the power line 1/2 mile to the finish I tried to goose the pace and had a major cramp attack -- oops!
Came in a little over my target with 2:25 going out and 2:44 coming back. Got stung by 2 yellow jackets one mile into the race -- bummer.
Nice workout, didn't bonk, annoyed at the cramps. Back to more hamstring extensions, have skipped them lately. Used 3 gels and a sleeve of blocks, light running vest with 2L gatorade, used about 2/3 and drank more at the stops. Took 5 electrolyte pills along the way and an ibuprofen, too.
Drive home was fun as my R leg cramped going for the brakes at one point, and L leg trying for the clutch. Had to stop and walk around a bit.
Saturday Sep 3, 2016 #
Event: 2016 Corn Maze Champs
5 PM
O - competition (Corn maze) 18:19 [4] 2.09 km (8:45 / km) +1m 8:44 / km
ahr:134 max:149
Classic course. No mistakes, steady pace.
6 PM
O - competition race 9:51 [4] 1.16 km (8:30 / km) +1m 8:28 / km
ahr:125 max:155
Corn maze sprint. Went to 60 early on and then had to go back to it again after punching 50 for a minute lost.
Skipped the night because Ed and I have the Wapack trail race tomorrow.
Skipped the night because Ed and I have the Wapack trail race tomorrow.