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Training Log Archive: kensr

In the 31 days ending Aug 31, 2011:

	activity	#	time	miles		km		+m	load
	O - competition	4	25:50:52	57.86	(26:48)	93.11	(16:39)	367	4809.3
	Road Running	6	4:39:54	27.44	(10:12)	44.16	(6:20)	265	750.6
	Trail Running	5	3:58:07	16.0	(14:53)	25.75	(9:15)	580	602.5
	Roller skiing	4	3:55:07	29.24	(8:02)	47.06	(5:00)	222	645.3
	Bicycling	1	1:50:00	23.33	(4:43)	37.55	(2:56)	423	260.0
	Off Trail Running	2	1:23:35	3.05	(27:24)	4.91	(17:02)	255	158.2
	Strength	2	1:15:00						225.0
	Cross Training	1	1:00:00						60.0
	Track workout	1	28:48	3.2	(9:00)	5.15	(5:36)	3	76.5
	Stretching	2	10:00						15.0
	Total	23	44:31:23	160.11		257.68		2115	7602.4
	[1-5]	22	44:26:23
averages - weight:161lbs

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Tuesday Aug 30, 2011 #

Road Running (Chester) 1:02:00 [3] 5.8 mi (10:41 / mi)

Late afternoon run after dumping 15 tons of rock into the chasms. Probably need at least that much more, but can actually get out the driveway with a bit of care. Fortunately had a big rock pile in the corner of one of the stone walls as a good source of stone; now it's merely a large pile.

Monday Aug 29, 2011 #

Note

Back under power today. Local highways 11, 103, 10 and 45 are closed due to washouts. Can't confirm as driveway needs touchup:

Flood over the driveway

After the wash

Upper driveway gulch

C • nice 6

Sunday Aug 28, 2011 #

Strength 45:00 [3]

3 sets x 30 reps
Pullups 3 x 8

Note

Tons of water all day; maybe 8". All the creeks flooded big time and the ponds went over the tops. Upper pond flooded the culvert at the top of the driveway and the surge ran down the full length, carving a gully 4' wide 2' deep. The main culverts were overwhelmed as well. Water broached the drive down by the highway and has washed out much of it. Don't know exactly how much as that creek is still in flood and the crossing is a wide waterfall. Got some photos and video, but the wind just picked up and the power has gone.

Tomorrow start filling the chasms with rock and fill.

C • wimp 4

Saturday Aug 27, 2011 #

8 AM

Trail Running warm up/down 23:24 [2] 2.15 mi (10:53 / mi) +1m 10:52 / mi

Road Running race (Keene: Kelley's 5K) 23:58 [5] 5.2 km (4:37 / km) +1m 4:36 / km

Tempo hard run; course long for 5K. Felt good at start, broke pace on first small hill, but recovered later. Not much speed work lately, so this was a good workout. Also, exactly the same time as last year.

Trail Running warm up/down 17:31 [1] 0.85 mi (20:36 / mi) +1m 20:32 / mi

9 AM

Stretching 5:00 [3]

Achilles 3 x 15 each ankle extension; L sore afterwards.

Thursday Aug 25, 2011 #

8 PM

Trail Running (Kingdom Valley) 30:00 [2] 2.4 mi (12:30 / mi)

Couple laps around the trails in the dark, no light.

Strength 30:00 [3]

2 sets arms, legs, core
2 x 8 pullups

Wednesday Aug 24, 2011 #

Note

Got the posted results from SD rogaine. We were in fact 3rd at 2080 behind the Open males at 2160 and women at 2260. Next were at 1530. Definitely close enough to take the win if we hadn't taken a hit from the funky map section, but then everyone had issues, too.

Tuesday Aug 23, 2011 #

Roller skiing (Burlington) 28:00 [3] 3.7 mi (7:34 / mi)

Brief excursion along the waterfront bike path between conference sessions. Crowded with runners, bikers and skaters.

Saturday Aug 20, 2011 #

Event: 2011 Dakota Rogaining Championships

O - competition race (South Dakota rogaine) 23:30:00 [3] 78.0 km (18:05 / km)

24 hour race in Custer St Pk. Ran with Glen and Charlie. Some concern about a team of 3, as there's more chance for things to get screwed up and generally slow you down. But the team worked really well and was fun. Good collaboration on route planning and troubleshooting.

Some issues with the map, as shown dirt roads from years back no longer existed in any form, and other fine gravel roads appeared where not expected nor mapped. So frustratration in the middle of the night and time lost. Slow travel in some areas. But we ended with a 380 point blitz Sunday morning and a 15 k run in.
Took vet and superset with about 2050 points, but 100 points short of open class, and we both got chicked by two Canadian girls who got a hundred more than that.
Also won a Mtn Hardware down parka in the raffle.

C • Where 7

C • Model 4

Thursday Aug 18, 2011 #

7 AM

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

Started with Ruthie and Casey for a slow warmup, then off around town.

Wednesday Aug 17, 2011 #

7 AM

Road Running (Chester) 56:56 [3] 6.01 mi (9:29 / mi) +131m 8:53 / mi
weight:160lbs

Morning run with Ruthie part way, and then down into the village on my own. Dry and cool, with mist burning off.

1 PM

Cross Training 1:00:00 [1]

Cutting down Japanese knotweed behind Ruthies preschool all afternoon. What a mess. Fortunately the (other) VCS is across the street, so when we were done I did the snack tour and we had ice cream.

Tuesday Aug 16, 2011 #

Stretching (Achilles 2x15) 5:00 [0]

2 PM

Trail Running (Town Forest) 1:12:01 [3] 4.12 mi (17:29 / mi) +264m 14:35 / mi

Two laps around the TF trail, with a break in between for blackberries.
CW 35.45
CCW 32.55
Cool down 3.20

Monday Aug 15, 2011 #

5 PM

Off Trail Running (Kingdom Valley) 54:35 [2] 1.29 mi (42:19 / mi) +108m 33:35 / mi

Rainy day. Up into the woods for some running across the hillside and thinking where the next trails might go.

Sunday Aug 14, 2011 #

6 AM

Roller skiing (Chester) 1:13:40 [3] 9.5 mi (7:45 / mi) +43m 7:39 / mi
weight:162lbs

New pavement thru town last week, so got out at day break for some laps up Main St. Nice and smooth, even a hill by the lobster place. V1 and V2 pickups.

8 AM

Note

Little practice with the short irons in the pasture. One great shot went a bit past the flag and popped off the stone wall, up and wanged on the metal roof of the barn. Can see any dent, so all is good.

Saturday Aug 13, 2011 #

12 PM

Bicycling (Harpoon Pt-to-Pt) 1:50:00 23.33 mi (4:43 / mi) +423m 4:28 / mi

Easy tour with Ruthie. Relaxed pace on the flats, hit it hard on the Brownsville-Hartland 3 mile hill. Then beer and bbq.

Friday Aug 12, 2011 #

1 PM

Trail Running tempo (Root Beer Ridge) 1:11:43 [3] 5.02 mi (14:17 / mi) +257m 12:20 / mi

Felt good today, and weather is perfect, so did a favorite trail run. Looking to cut time off the loop, but late summer vegetation has grown in with briars on the S slopes and ferns everyplace else. Restrained flow and sliced legs to boot. Still a few mushy swamp sections. There is a trail here, but you wouldn't know it without the markers.
Up 34.38 briars/ferns
To jct 16.27 ferns/mush
Out 20.38 mush/long grass

Trail Running warm up/down 9:07 [2] 0.46 mi (19:50 / mi) +26m 16:52 / mi

Easy jog, jumps, hops

Thursday Aug 11, 2011 #

3 PM

Road Running (Chester) 1:02:11 [2] 5.67 mi (10:58 / mi) +114m 10:19 / mi

Slow run, felt tired today.

Wednesday Aug 10, 2011 #

4 PM

Roller skiing intervals (Rte 11) 1:20:00 9.01 mi (8:53 / mi) +117m 8:32 / mi

Warm up/cool down. 20 x 30 sec V2 intervals up gradual hill. 1:30 recovery between each. Worked on smooth motion and ab crunch. Nice rythym. For balance: picking pebbles off the road.

Monday Aug 8, 2011 #

Note

Rest day today -- so went to the Landgrove Inn for Chocolate Fest. 3 big tents with 30 restaurant chefs and 2 or 3 desserts each, all chocolate. Showed restraint and only sampled one each -- on the first time around. Then back for more. Can you eat too much chocolate?

C • Too much chocolate 4

Sunday Aug 7, 2011 #

9 AM

Road Running warm up/down 12:49 [2] 0.73 mi (17:33 / mi) +19m 16:14 / mi

O - competition race (Chestnut Ridge long) 1:14:00 [4] 7.63 km (9:42 / km) +226m 8:27 / km

Slightly off R on 3, 1 min. Then ran down spur to 10, but turned L and crossed wrong brook at jct and ran up wrong hill; 5 min. Should have stayed E of brook going down and avoided climb altogether. Otherwise, makings of a great run.

Off Trail Running intervals (10 x 130m) 29:00 1.76 mi (16:29 / mi) +147m 13:05 / mi

Really annoyed at mistake, so did hill intervals up toboggan slope to burn off frustration. Learned you still have a lot left even after a hard run in hot muggy weather, and that hills are starting to get better for me.

Long - Green Y - Splits

Saturday Aug 6, 2011 #

Event: Canal Cities Challenge

10 AM

Trail Running warm up/down 14:21 [2] 1.0 mi (14:21 / mi) +31m 13:06 / mi

O - competition race (Sprague Brook) 51:03 [4] 5.18 km (9:51 / km) +120m 8:50 / km

Green middle. Fast running, but a couple of mistakes. Off L on 3 after dropping into ravine and not correcting back: 2 min. For 7 went off corner of lake as attack point, but wrong corner, so was 100m too far and R. So overshot and blew 7 min on that.

3 PM

O - competition race (Sprint) 15:49 [5] 1.43 mi (11:04 / mi) +21m 10:35 / mi

Clean, fast running, but not fast enough.

Middle Green-Y - Splits

Sprint - Course 2 - Splits

Wednesday Aug 3, 2011 #

5 PM

Track workout intervals (4 x 400) 28:48 3.2 mi (9:00 / mi) +3m 8:58 / mi

Short interval session to sharpen pace. Felt dead at start of warmup, loosened up after first half mile, ready to go after a mile; then intervals with 200m in between:
1.43, 1.34, 1.32, 1.28
Actually felt refreshed after the last one.

Monday Aug 1, 2011 #

3 PM

Roller skiing (Killington) 53:27 [3] 7.03 mi (7:36 / mi) +62m 7:24 / mi

On River Rd thru village center. Mixed technique and drills. Had to keep dodging geese families crossing back and forth across the road.

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