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Training Log Archive: kensr

In the 31 days ending Jul 31, 2009:

activity # timemileskm+mload
  Road Running16 13:48:00 85.6(9:40) 137.76(6:01)2252.2
  Cross Training6 6:00:001080.0
  Roller skiing2 2:00:20 18.2(6:37) 29.29(4:07)361.0
  Trail Running2 1:21:00 4.9(16:32) 7.89(10:16) 600243.0
  Bicycling1 1:03:00 16.2(3:53) 26.07(2:25)189.0
  Walking1 1:00:00 4.0(15:00) 6.44(9:19)180.0
  Track workout1 42:03 4.95(8:30) 7.97(5:17)129.3
  Weight Training1 5:0020.0
  Total28 25:59:23 133.85 215.41 6004454.4
averages - weight:156.7lbs

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Friday Jul 31, 2009 #

Road Running (Chester) 54:19 [3] 6.0 mi (9:03 / mi)

Just at the end of rains for today. Brooks are way up and beaver pond is full again.

Thursday Jul 30, 2009 #

Note

Blue heron at the back edge of the pond this morning. Either looking for frogs or mom's 10" goldfish. No apparent success, last seen waddling across the grass and into the field.

Road Running (Chester via Church Lane) 1:09:00 [3] 7.5 mi (9:12 / mi)
weight:156lbs

Sunny, high 70's. End of a couple days of heavy showers. Nice running; did the extra loop around the village.

Weight Training 5:00 [4]

10 pullups. Much easier when you're 10# lighter.

Wednesday Jul 29, 2009 #

Trail Running hills (Kingdom Valley Trails) 20:00 [3] 1.0 mi (20:00 / mi)

Casey and I went up to the hilltop and around new and planned trails. Rain became hard rain and freshly tilled dirt became slippery mud.

Tuesday Jul 28, 2009 #

Road Running hills (Rte 11 hills) 1:02:00 intensity: (42:00 @2) + (20:00 @4) 6.1 mi (10:10 / mi)

Hot and steamy summer weather. Evening hill repeats on the highway.
4 x 1/2 mile: 4.51, 4.53, 4.49, 4.38

Monday Jul 27, 2009 #

Road Running (Chester) 50:00 [3] 6.0 mi (8:20 / mi)

Late afternoon; hot, getting humid. Might hit 80 tomorrow.

Sunday Jul 26, 2009 #

Road Running (Cummings Rd) 34:00 [1] 2.5 mi (13:36 / mi)

Morning with Casey. Easy plod.

Saturday Jul 25, 2009 #

Road Running (Chester) 1:02:00 [2] 6.0 mi (10:20 / mi)
weight:156lbs

Hamstrings tight and quads sore from last two days. Felt better after the run. Weight down, but all dehydration.

Friday Jul 24, 2009 #

Track workout warm up/down 27:00 [2] 2.7 mi (10:00 / mi)

Track workout intervals 15:03 [5] 2.25 mi (6:41 / mi)
weight:158lbs

4 x 800, 1 x 400 Hot and muggy. Lots of sweating.
1.38 / 3.32
1.38 / 3.20
1.41 / 3.23
1.34 / 3.15
1.33

Thursday Jul 23, 2009 #

Road Running tempo (Chester via PO) 48:07 [4] 6.0 mi (8:01 / mi)

Good run. Pushed for the full run; pace off slightly from best time a couple weeks ago.
22.53 / 25.14

Wednesday Jul 22, 2009 #

Roller skiing (Rte 103) 1:16:00 [3] 12.0 mi (6:20 / mi)

Good ski with Tom D. Discovered at the end I had one of the speed reducers on for the last half of the way back -- a little extra workout.

Tuesday Jul 21, 2009 #

Road Running (Chester via PO) 57:30 [2] 6.0 mi (9:35 / mi)

Steady rain. Nice to have some humidity after a week in the desert. Easy run after an overnight flight with no sleep. Mind kind of drifted, so didn't even notice the rain.

Monday Jul 20, 2009 #

Road Running (SD River) 33:00 [2] 3.1 mi (10:39 / mi)

Along the river bike path with Ruthie. Easy run to loosen up.

Sunday Jul 19, 2009 #

Walking 1:00:00 [3] 4.0 mi (15:00 / mi)

Tourist stuff with Ruthie and Greg. To the Presidio museum (closed). Out to the country to the zoo's wild animal park. Impressive collection of breeding and back-up animals for the SD zoo. Lots more room for them to move around in natural surroundings.

Saturday Jul 18, 2009 #

Road Running (Mission Bay Park) 59:00 [3] 6.8 mi (8:41 / mi)

Around the park with Greg. Added some extra to avoid traffic crossings.

Friday Jul 17, 2009 #

Road Running (Mission Bay Park) 1:04:00 [3] 5.7 mi (11:14 / mi)

Yesterday wandered all over San Diego Zoo chasing down the pandas and wombats.

Today took a while to get out of commercial district and across the SD river. Flat running loop with Ruthie.

Road Running (Mission Bay Park) 45:00 [3] 5.1 mi (8:49 / mi)

Late afternoon at a quicker pace. Had walked over to Old Town and to Presidio for site seeing today.

Tuesday Jul 14, 2009 #

Roller skiing (Weston Rte 100) 44:20 [3] 6.2 mi (7:09 / mi)

Forgot my poles, so did the whole thing no poles. Got into a good rhythm and moved along okay. Nice leg workout.
26.20/18.00

Monday Jul 13, 2009 #

Road Running (Cummings Rd +) 29:00 [3] 2.6 mi (11:09 / mi)

Morning run with Casey. Bit stiff from DMS Sat.

Sunday Jul 12, 2009 #

Road Running (Chester via PO) 52:30 [3] 6.0 mi (8:45 / mi)

All day around the xterra; back home and run to get loose.

Saturday Jul 11, 2009 #

Trail Running (Glen Ellen) 1:01:00 [3] 3.9 mi (15:39 / mi) +600m 10:35 / mi

From base area up for 40 min, about half-way up last summit pitch. Steep, steady climb.

Friday Jul 10, 2009 #

Road Running (Sugarbush) 24:00 [3] 2.6 mi (9:14 / mi)

At Sugarbush to help with xterra races. Ran along base road with Tracey. After pizza and a couple beers; not sure about this training on a beer diet.

Wednesday Jul 8, 2009 #

Cross Training 1:00:00 [3]

Wrapped up trail work for now. Graded full length of logging road. Set water bars. Cut new switchback. Muck needs to dry out, then will smooth with log and chain drag. Total 1.4 km new and reworked trail; some easy, several sections very rocky and rough going.

Tuesday Jul 7, 2009 #

Cross Training (Timber work) 1:00:00 [3]

Minor cutting of a few remaining trees. Lots of topographic adjustment with dozer. Left logging road is now an avenue. No more hourglass squeeze at the bottom of the hill.

Monday Jul 6, 2009 #

Bicycling (Saxtons River/Rte 103) 1:03:00 [3] 16.2 mi (3:53 / mi)

Monday night ride. Easy pace as the others had raced this weekend, and I'm not spending much bike time. Good route, ride, company.

Sunday Jul 5, 2009 #

Cross Training (Timber work) 1:00:00 [3]

Couple hours dropping a few more trees on the lower logging road. Tight area, so two of them got hung up and had to be toppled with wedges. Then groomed the whole new loop with the cat tracks and log behind the little dozer.

Saturday Jul 4, 2009 #

Road Running warm up/down 16:00 [2] 1.5 mi (10:40 / mi)

Road Running race (Saxtons River 5K) 23:34 [4] 3.1 mi (7:36 / mi)
weight:157lbs

Nice sunny morning after weeks of rain. Rolling course. Ran hard, but not particularly quick as I've missed speed work for several weeks. Still, 30 seconds faster than last year.

Splits 7.31 / 8.14 uphill / 7.18 / .28

Lowest weight in probably 25 years. Not trying hard on this, just no beer, ice cream or french fries.
C • ... just no beer, ice cream or french fries. 9

Friday Jul 3, 2009 #

Cross Training (Trail work) 1:00:00 [3]

A nice day without rain. Took out trees to widen the existing logging road. Finally filled the last of the broken cliffs by the porcupine cave. Just don't miss the turn -- it's a 20' drop.
C • nice! 2

Thursday Jul 2, 2009 #

Cross Training 1:00:00 [3]

Rain. Cutting trees. Mud.

Road Running (Cummings Rd +) 45:00 [2] 3.0 mi (15:00 / mi)

Cumming Rd with Casey. Then we ran up around the new ski trail loop. Some sections were wet dirt, but a few had turned to muck. Needs summer weather to dry things out.

Wednesday Jul 1, 2009 #

Cross Training (Trail work) 1:00:00 [3]

More cutting today, and dozer work. Also some time on the excavator. Man, does that have lots of levers! Popping loose boulders to dump over the edge of the approach to the porcupine caves. Also widened the entire logging road down to the landing. Like a real trail now. This is going to make great hill reps!
C • This is going to make great... 3

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