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Training Log Archive: kensr

In the 7 days ending Apr 29, 2006:

activity	#	time	miles		km		+m	load
Bicycling	4	4:12:00	70.6	(3:34)	113.62	(2:13)	1400	756.0
Off Trail Running	3	1:55:00	8.5	(13:32)	13.68	(8:24)		345.0
O - competition	1	38:58	1.99	(19:36)	3.2	(12:11)		194.8
Track workout	1	24:13	3.0	(8:04)	4.83	(5:01)		42.9
Total	6	7:10:11	84.09	(5:07)	135.33	(3:11)	1400	1338.7

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Saturday Apr 29, 2006 #

Event: US Short and Long Championships

Off Trail Running warm up/down 20:00 [3] 2.0 mi (10:00 / mi)

O - competition race (Short O Champs) 38:58 [5] 3.2 km (12:11 / km)

Thatcher SPk. Four minor mistakes/inefficient spotting of control, each 30 sec to 2 min. Not much, but way too much for a short course.

Bicycling 50:00 [3] 11.0 mi (4:33 / mi)

Bike ride around plateau after race. Good road, little traffic, rolling hills. Except for the last quarter mile back to Camp Pinnacle, which was straight up a 12 contour hill.

Green X 1 (Short) - Splits

Friday Apr 28, 2006 #

Bicycling (Cavendish/Black River) 1:51:00 [3] 33.4 mi (3:19 / mi) +900m 3:04 / mi

Clear, light N wind. Good ride.
38/28/32/(13)

Wednesday Apr 26, 2006 #

Bicycling (To/from track) 23:00 [3] 6.2 mi (3:43 / mi)

Track workout warm up/down (Warmup/recovery) 18:00 [1] 2.0 mi (9:00 / mi)

Track workout intervals (400 m) 6:13 [4] 1.0 mi (6:13 / mi)

Legs ran better than expected by about 5 sec per lap. Cycling must also be doing some good for my leg speed.
Splits 94, 92, 92; 99 (gusty this lap)

Tuesday Apr 25, 2006 #

Off Trail Running (Inner Kingdom) 55:00 [3] 3.5 mi (15:43 / mi)

Up over the ridge into the Inner Kingdom. Down past the beaver swamp and up to the top of the far hill and return. Fair amount of slash from last year's selective cutting. A few mudholes for Casey to enjoy.

Monday Apr 24, 2006 #

Bicycling (Horseshoe Acres) 1:08:00 [3] 20.0 mi (3:24 / mi) +500m 3:09 / mi

Calm, light rain on way out. Nice to ride without fighting a head wind. Held back a little on the return as the roads were wet.
38 out; 30 back

Sunday Apr 23, 2006 #

Off Trail Running (Backyard hill) 40:00 [3] 3.0 mi (13:20 / mi)

Up to the hilltop with Dan in a light rain. Mixed in one set of intervals between the stone walls -- 4:51 up, 3:00 down.

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